Using this plan I have lost about 30lbs over the past 3 months (190lbs to 160lbs), and have gone from about 23% bodyfat to about 14%. Lots of people have asked me about this diet plan so I figured I’d post it here for all to see etc.
I buy large boxes of chicken breasts (about 4kg) from safeway (if they’re on sale) or walmart if they’re not. I cook off about 8-10 at a time, slice them up, keep them in the fridge.
I also make a black bean soup thing that I use as the base for my dinners (recipe at the bottom).
For breakfast I have two scoops of whey protein powder. If I’m conscious early enough sometimes I’ll have a ham/egg/black bean goop scramble – avoid ketchup on it if possible, it’s really not that good for you.
For lunch and my midday/after-work snack I have a 60% whole wheat pita (the safeway brand ones seem to be the best – they don’t fall apart when you roll them) with bbq sauce, lots of chicken, leaf lettuce, and jalapeno havarti cheese. (I know I shouldn’t have the cheese but I like it and don’t care about losing as much weight as possible asap – I want to be able to eat the same things and not get sick of them) Sustainable, not dramatic, weight loss is my goal.
For dinner I have some chopped up chicken breast with frozen mixed veggies topped with about a cup of the black bean soup.
I avoid all other carbs, especially refined ones, if possible. I usually have between 1600-1800cal per day – quite a drop for me, but the high protein content keeps me full all day. This range (1600-1800) would probably be good for you, but obviously tweak it if it’s not working – I don’t know how active you are etc.
I highly recommend getting a food scale for portion control and estimating calories – you don’t need to weigh *everything* you eat, but figuring out what’s in your regular meals is a good idea so you can keep a running total over the day.
Only drink water or 0 calorie drinks – but water is best. I usually have at least 1.5L of water per day, more if possible.
On sunday I eat whatever and as much as I can. I try to have a little of everything that I was craving over the previous week. I deliberately boost my calories as high as I can get them, close to 3000 if I can manage it – this keeps your metabolism from going into starvation mode. If you *have* to have something that isn’t on your plan, don’t feel guilty about it, but try to make it on wednesday if possible, and only one thing/meal if you can. A small calorie spike mid-week won’t really hurt you.
Because of the very limited nature of this diet, it’s a good idea to take a good multivitamin. If you’ve got one you like, cool. But I did a whole bunch of research and highly recommend AST Multi Pro 32x http://www.bodybuilding.com/store/ast/multi-pro.html as it is designed for athletes and anyone on a limited/reduced nutrient diet. I just started taking it a week ago and I seem a little perkier in general – maybe placebo effect, but I know it’s good for me.
Also, research suggests that having a good balance of EFA (omega 3-6-9) in your diet can speed up fat loss and has other health benefits etc. I take http://www.bodybuilding.com/store/lab/leangold.html
Bodybuilding.com has decent prices and shipping takes about 2 weeks.
Black Bean Soup
900ml low-sodium (if possible) chicken stock
3x 540ml cans of black beans, not drained
2x 500gr bags frozen spinach
~200ml salsa (I like hot, YMMV)
Toss the stock, salsa, and two cans of the beans in a large pot. Blend with a hand mixer or use a blender. Turn the heat onto about medium, add the last can of beans and the spinach. Reduce by about 1/5-1/4. Toss in a tupperware and throw in the fridge once it’s cooled.
You can get all the ingredients for a big batch of this at walmart for under $10. Responds well to half batches too.
1 cup of the soup is roughly 140-160 calories. It makes a great base for chicken/vegetable soups and also as a sauce type thing for broccoli/beef/black bean stir fry.