## Your Personal High Protein Diet Plan

(Remember Optimum Anabolic Principle #19)

Line 8

Line 8

(Remember Optimum Anabolic Principle #22)

"Carb" answer from Line 12, 15, or 18 (depending upon your goals)

(Remember Optimum Anabolic Principle #23)

"Fat" answer from Line 12, 15, or 18 (depending upon your goals)

grams

IMMEDIATELY after workout

_grams per remaining 5 meals

100 grams (high GI) IMMEDIATELY after workout grams per remaining 5 meals

30 grams IMMEDIATELY after workout grams per remaining 5 meals

OK, now it's time to make a SEPARATE plan for your 3-WEEK PROTEIN DEPRIVATION PERIODS. You'll use the SAME calculations, only this time, instead of determining your protein requirements based upon your lean bodyweight, EVERYONE will use a daily amount of only 30 GRAMS!

Here's another set of tables to simplify your calculations in determining how to distribute the REST of the calories needed to reach your personal goals.

Your Personal OPTIMUM ANABOLICS Program Diet Plan (Protein Deprivation Periods)

Enter the information requested, or calculation results in the space provided.

Calculate the remaining number of calories needed for your PROTEIN DEPRIVATION periods by subtracting 120 calories (equal to your 30 grams of protein) from Line 4 of your previous tables:

remaining calories/day

Line 4

What do you want to do?

Time to revisit your GOALS from the previous calculations. Use the SAME goal you chose for your HIGH-PROTEIN DIET periods and continue with the appropriate calculations by completing ONLY those lines geared toward your goal. Here's how to proceed:

 Stay same weight / burn fat / build muscle? Continue with Lines 20 - 21 Lose weight / burn fat / tone muscle? Skip to Lines 22 - 24 Gain weight / burn fat / build muscle? Skip to Lines 25 - 27
 Goal: Stay same weight / burn fat / build muscle Line 20 Calculate the number of CALORIES per day needed from carbs and fat (50/50) by dividing Line 19 by 2: Line 19 - 2 = (Answer is the same for carbs and fat) ^ calories/day from carbs calories/day from fats Line 21 Calculate the number of GRAMS per day needed from carbs and fat by dividing the calories per day by 4 for carbs and by 9 for fats: (Carbs): Line 20 * 4 = (Fats): Line 20 * 9 = grams carbs/day grams fat/day

Example #1 (Protein Deprivation Periods): Jim (36 years old; 185 lbs.; 16% bodyfat; moderate metabolism)

 Total daily protein intake = 30 (grams/day) Line 4 (From previous tables) = 2747 (maintenance calories) Line 19 2747 - 120 = 2627 (calories remaining) Line 20 2627 - 2 = 1314 (calories/day - carbs & fat) Line 21 1314 * 4 = 329 (grams/day - carbs) 1314 * 9 = 146 (grams/day - fat)
 Goal: Lose weight / burn fat / tone muscle Line 22 Subtract 500 calories from your remaining caloric needs (Line 19): Line 19 - 500 (calories) = remaining calories/day Line 23 Calculate the number of CALORIES per day needed from carbs and fat (50/50) by dividing Line 22 by 2: Line 22 - 2 = (Answer is the same for carbs and fat) ^r calories/day from carbs > calories/day from fats Line 24 Calculate the number of GRAMS per day needed from carbs and fat by dividing the calories per day by 4 for carbs and by 9 for fats: (Carbs): Line 23 * 4 (calories) = (Fats): Line 23 * 9 (calories) = grams carbs/day grams fat/day

Example #2 (Protein Deprivation Periods): David (42 years old; 225 lbs.; 24% bodyfat; slow metabolism)

 Line 4 (From previous tables) = 2970 (maintenance calories) Line 19 2970 - 120 = 2850 (calories remaining) Line 22 2850 - 500 (calories/day) = 2350 (calories remaining) Line 23 2350 - 2 = 1175 (calories/day - carbs & fat) Line 24 1175 * 4 = 294 (grams/day - carbs) 1175 * 9 = 131 (grams/day - fat)
 Goal: Gain weight / burn fat / build muscle Line 25 Add 500 calories to your remaining caloric needs (Line 19): Line 19 + 500 (calories) = remaining calories/day Line 26 Calculate the number of CALORIES per day needed from carbs and fat (50/50) by dividing Line 25 by 2: Line 25 - 2 = (Answer is the same for carbs and fat) ^r calories/day from carbs > calories/day from fats Line 27 Calculate the number of GRAMS per day needed from carbs and fat by dividing the calories per day by 4 for carbs and by 9 for fats: (Carbs): Line 26 * 4 (calories) = (Fats): Line 26 * 9 (calories) = grams carbs/day grams fat/day

Example #3 (Protein Deprivation Periods): Paul (26 years old; 150 lbs.; 9% bodyfat; fast metabolism)

 Line 4 (From previous tables) = 2475 (maintenance calories) Line 19 2475 - 120 = 2355 (calories remaining) Line 25 2355 + 500 (calories/day) = 2855 (calories remaining) Line 26 2855 - 2 = 1428 (calories/day - carbs & fat) Line 27 1428 * 4 = 357 (grams/day - carbs) 1428 * 9 = 159 (grams/day - fat)

Ok, let's pull all of your information into a comprehensive chart you can easily follow during your 3-week PROTEIN DEPRIVATION periods.

"Ahhhh yes...those lovely PROTEIN DEPRIVATION CYCLES! Sorry guys, there's no way to sugar coat this. These 3-week cycles will remind you of the days when you were 4 years old and your neighbor dared you to eat dirt and tree bark! But it goes by fast and JUST WAIT until you feel the TESTOSTERONE SURGE!

Seriously.it's really not all that bad and you'll get used to the diet in no time. Although it's difficult to offer a meal plan for each day of this cycle, here's some additional advice I can offer based upon how I have made it through these cycles.

Basically, have LOTS of FRUIT, VEGETABLES, WATER and NUTS

on hand. (Mmmmmmm...sounds delicious doesn't it?)

I eat a LOT of OATMEAL and RAW OAT BRAN and put either some OLIVE OIL, FLAX SEED OIL, or PEANUT BUTTER in it to make it more palatable.

FRUITS and NUTS make up the mainstay of the rest of my diet. Mainly because it's so easy to count carbs and fats, but also because they're the most filling.

MEXICAN FOOD, without the meat of course, is also a great option, and don't forget PASTA without meat sauce! THAI and CHINESE FOOD are also good options because of the tasty combinations of vegetables and noodles in their dishes.

As you can see, there are a LOT more options than you may have thought! All you really have to do is pretty much CUT OUT DAIRY AND MEAT (including eggs, poultry, fish, etc.) from your diet and you'll find it pretty easy to stay on track.

Oh, and remember. DON'T worry too much about the small amounts of protein found in the nuts, breads, and pastas you consume during your protein deprivation cycles. With a lower Biological Value (BV) Rating, they won't affect you enough to make that much of a difference."

"So what am I supposed to do now? Carry a calculator around with me and measure all my freakin' food?"

Don't worry, you don't have to be THAT brutal. But if you're SERIOUS about reaching your goals, a little homework is all you'll really need. You'll be surprised how easy it will be for you to learn WHAT foods you can eat and how MUCH to put on your plate.

Here's what you need to do.

For the next 2 WEEKS, read the nutrient label located on the packaging of every food you put in your mouth. As close as you can, try to consume the amounts of PROTEIN, CARBS and FAT you're allowed for the meal you're eating according to your PERSONAL DIET PLANS from your previous calculations.

Write the total amount of protein, carbs and fat for each item into a small notebook you can use as a simple DIET JOURNAL. It won't take long to see just how close you are to your target and where you need to adjust.

The only tools you should need are a set of MEASURING CUPS and SPOONS, and a small SCALE if you have one. Now, I know MOST people DON'T have a scale, and besides, who wants to measure their food out at a restaurant?

 Food Portion. Looks something like. 1 tsp of butter, mayo, jam, etc. the tip of your thumb 1 Tbsp of salad dressing / a golf ball 1 oz sausage link a shotgun shell 1 oz cubed cheese four stacked dice 1 oz shredded cheese a ping pong ball 3 oz beef, chicken, fish. a deck of cards 4 oz dry spaghetti the diameter of a quarter / cup ice cream a tennis ball 1 cup cooked rice or pasta a tight fist 8 oz lasagna two stacked hockey pucks

Here's another GREAT TIP.

You already KNOW what your DAILY needs are for grams of proteins, carbs, and fat. Instead of trying to ADD UP all of your grams per meal and THEN subtract them from your daily requirements, simply SUBTRACT the number of grams at EACH MEAL from the PREVIOUS tally.

Here's how it works.

If you know you need 156 grams of protein, 294 grams of carbs, and 131 grams of fat each day, START with these numbers in the morning when you wake up.

Morning workout? OK, your first meal was a post workout shake with 39 grams of protein, 100 grams of carbs (HIGH-GLYCEMIC, right?!) and 30 grams of fat.

Now if you're like me and need to take off your shoes to count past 10, just whip out your trusty DIET JOURNAL and a PENCIL and do the calculations.

Protein Carbs Fat

(g) needed for the day 156 294 131

(g) left for rest of the day 117 194 101

Now, a couple hours later you eat a small bowl of pasta with a half can of tuna dumped in it and some olive oil sprinkled on top (touch of fresh basil?), washed down with 8 oz. of whole milk. Add up all of the protein, carbs and fat from everything in your meal and you come up with a total of 24 grams of protein, 30 grams of carbs, and 16 grams of fat. Now pick up where you left off.

Protein Carbs Fat

(g) left after last meal 117 194 101

(g) left for rest of the day 93 164 85

A Word From The "Muscle Nerd"...

"Get the picture?

As the day goes on you can REALLY plan your meals better because you know EXACTLY how many grams you have left to meet your goals.

Too LITTLE fat for the day? Grab a handful of NUTS!

Need MORE protein but have hit your LIMIT on carbs? Blend up a scoop of PROTEIN POWDER with some WATER! (Hey, it's really not as bad as you may think!)"

The adjusting of your diet is so much easier when you track what you have LEFT to eat for the day. In no time you'll be doing the calculations in your head and you'll know just how many grams of protein, carbs and fat are in your favorite meals. It'll be child's play for you.I promise!

A Word From The "Muscle Nerd"...

"Now, just so you can't accuse me of being a total 'diet-dictator', here's a little secret that will bring you some relief AND actually help you stay on track with your diet."

It's a known fact that most diets, whether for muscle building or fat loss, FAIL because once a person 'cheats' they usually end up cheating BIG and then give up completely.

I say if you're going to cheat. EMBRACE IT! Here's what I mean.

Take ONE DAY out of the week. On this day, go ahead and eat.

WHATEVER THE HELL YOU WANT!

That's right, go ahead and splurge! This little 'break' serves a dual purpose.

Besides taking care of those little 'cravings' that are guaranteed to pop up along the way (for me it was Big Macs!), you're actually allowing yourself a little 'reward' to look forward to each and every week.

Knowing this break is coming will help you stay committed to your mass building/fat loss diet the REST of the week.

Now, a few special notes.

First, while this day can be ANY day from your workout week, I've always found it best to make it on the first of my two days off. This provides an IMMEDIATE reward for your hard work and still allows you to get the proper nutrients the day before you get back into the meat grinder.

Second, if you're in one of your 3-week PROTEIN DEPRIVATION CYCLES, be sure to StAy with your 30 gram MAXIMUM protein consumption. Sorry, you don't get to stray from this principle during those three short weeks.

This may be your biggest challenge, but it will pay off BIG in the end.

And lastly, this one day you give yourself is the ONLY day you should consume any alcoholic beverages.

Studies have shown conclusively that your performance the day after consuming alcoholic beverages is decreased by a whopping 20%! That's a HUGE decrease, and one that you shouldn't let rob you of getting the maximum gains possible.

A Word From The "Muscle Nerd"...

"Well, I hope this break will help you stay focused on meeting your goals. I'm a firm believer in moderation being key to staying committed.

Let's move on to another important, yet easily overlooked, element of your diet."

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