ANTECEDENTES DE LA INVESTIGACIÓN

In section D and E you will find a preset program based on my original workout. This includes the mass and fat loss diets that I have already created for you. I have tried to make them as simple and as easy to follow as possible. You can either follow them directly (which I recommend), or use them as a guideline to help create your own.

Many people have criticized me for the lack of variety in this diet. Well, I'm not a chef, and as I said earlier, and I don't like to cook. That's one more thing that I do not need to think about. I just want a meal that I can prepare quickly, and that will give me the correct amount nutrients. That's it

I typically don't use complicated recipes, they make things too complicated. Each meal will have a certain amount of protein and carbs that you need to ingest, and complicated recipes will make that difficult to track – especially on fatloss diets. To track things better, I try to keep things as simple as possible. I use sauces a lot to add variety. I have found that using sauces can make an otherwise dull meal exciting. Just adding something like salsa to my eggs or chicken really makes them tasty. Spices do the same thing. Adding spicy touches like jalepeños or chili peppers really add flavor too.

Also, feel free to make any substitutions you like to personalize the diet to suit you. Remember, most foods are interchangeable. You can easily substitute one food for another provided it is in the same food group and same amount. For example, if you do not like brown rice (which I use a lot), you can substitute it with the same quantity of any carbohydrate you like. When you do this, make sure you get as close to the same amount of calories and other nutrients as you can. To do this properly, you must have the nutritional content of each serving to correctly size the meal.

So, if I substituted 1/2 cup of brown rice with a 4oz. baked potato, the switch would have close to the same amount of calories, carbs, protein and fat. If I used an 8 oz baked potato, then this would not be an equal substitution. I would not know this if I did not know my food values. This is essential. Most meats are easily interchangeable. The numbers will not be exact, but they are close enough. So you can easily substitute chicken for fish or lean beef, and vice versa.

Now, you know that most of your meals will contain both carbs and protein, so all you have to do is determine what carb and what protein YOU will be eating at each meal that will help you fulfill your daily nutrient/calorie requirements. From your list of quality protein sources, and carb sources, you must decide on what YOU want to eat at each meal

Quality Protein, Carb and Fat Sources

Protein Carbohydrates Fats

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DIET SUBSTITUTIONS

Common Substitutions

Substitute This With This

Proteins

Myoplex Any meal replacement powder you like (Met-Rx, Lean Body), or any other high protein food like chicken, turkey, canned tuna, eggs, etc.

Precision Protein Any other whey powder you like (Designer Protein), or any high protein, low fat food like egg whites, canned tuna, etc.

Chicken Breasts Any other lean meat: Turkey, lean beef, fish, eggs, etc. Eggs Any lean meat, mrp or whey protein powder that you like.

Carbohydrates

Brown Rice Any other non-sugary carb that you like (white rice, potatoes, yams, rice cakes, popcorn, beans, tortillas, etc.

Vegetables Any other non-sugary low calorie carb. Salad Any other non-sugary low calorie carb.

Fats

Udo's Choice Oil Flaxseed oil, sunflower oil, walnuts, borage oil, safflower oi.

If you are a Vegan

I'm not going to mislead you, your diet is probably the worst for gaining muscle. It may be possible, but it will be difficult. Vegan diets contain insufficient protein, and insufficient dietary fat for muscle building. That is why most vegans are very thin or soft with not much muscle tone — this type of diet is not your body's choice for building and maintaining muscle mass.

You can get more dietary fat from nuts and flaxseed oil, but the protein is another story. Vegetable protein simply does not increase your nitrogen retention enough to build or maintain muscle mass. In other words, most of the vegetable protein you eat will not be used to build muscle.

If you can't eat whey protein, then you will have to use soy protein isolate (SUPRO) as your definite source of protein for each day. You can still eat your normal diet, but include the soy. On the diet sheets, you would just substitute the soy protein wherever you see chicken, eggs or whey protein. The MRP is just a combination of carbs and protein, so you can mix your own by using the soy and any carb source you like.

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