Benefits Of A Consistent Diet Plan

Redditor Dexcov always thought about this diet. He just couldn’t keep on going. There would be a week when he was iron clad and he would hijack contents of the refrigerator; consistent for a month and then stumble again off the wagon. Up and down habits yielded up and down results. Then, at age 26, he was tired of giving up. Finally, he found a way to make it stick.

“Once the feeling of giving up hurts more than the draining early morning gym sessions and undying hunger for comfort food, you’re succeeding,” he wrote.

He went for small changes over a long period of time, methodically crafting his new lifestyle instead of taking a sledgehammer to his regular routine and starting from scratch. Sure, his commitment to the gym was paramount. But his primary focus was on cementing his dietary habits.

He broke it down in detail this way:

  • Breakfast:

    (1) Serving of Legion GENYSIS Greens Superfood

    • Carbs : 10g
    • Protein : 4g
    • Fat : 0.5g

    (6) Hard Boiled Egg whites (no yolk)

    • Carbs : 0g
    • Protein : 22g
    • Fats : 0g

    (1 oz) Justin's Classic Peanut Butter

    • Carbs : 7g
    • Protein : 8g
    • Fat : 16g

    Lunch #1 and Lunch #2

    Please note: I eat the following meal @ 11:30am & 2:30pm.

    (61g) Boiled Canned Chicken

    • Carbs : 0g
    • Protein : 36g
    • Fat : 4g

    (142g) Cubed Butternut Squash

    • Carbs : 15 g
    • Protein : 1g
    • Fat : 1g

    (1 cup) Trader Joe's Rice Medley

    • Carbs : 42g
    • Protein : 5g
    • Fats : 1.5g

    Dinner

    (2 cups) diced Sweet Potato

    • Carbs : 84g
    • Protein : 4g
    • Fat : 0g

    (6) Hard Boiled Egg whites (no yolk)

    • Carbs : 0g
    • Protein : 22g
    • Fat : 0g

    Post Workout Meal

    (1) Serving Protein Supplement

    • Carbs : 0g
    • Protein : 40g
    • Fat : 0g

    Daily Macros (Split into 4 meals above)

    • Protein : 173g
    • Carbs : 215g
    • Fat : 27 g

The 26 year-old built out a detailed training program with one important element: cardio. Lots of cardio. Fasted cardio. Three times a week he started his training session with 60 minutes of fasted cardio (meaning he didn’t eat before these morning workouts). He would also plug in a half hour of low intensity, steady-state cardio every day before hitting the weights. Neither mini sessions were aggressively taxing. He went to work on a Stairmaster for his fasted cardio workouts and walked on the treadmill, with moderate incline for his steady-state cardio. All good news for those of us that want to ban running from all workouts.

In all, Redditor Devcox lost just 10 pounds but completely revamped his body composition and uncovered muscles like a treasure chest buried in sand. And while his diet plan appears extensive he noted, “I still eat like a monster every so often, I drink moderately every weekend, and I think this lifestyle is only sustainable if you’re having fun with it!”

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