AdjustingMealPlans.pdf

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Section Title: Breakdown
ADJUSTING
A MEAL PLAN
MADE
SIMPLE
by: John Meadows and Frank Mingst
Mountain dog diet
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Section 1: Introduction
Introduction
So you found the perfect diet. Meal frequency fits your schedule. You’re not too hungry or too
full. Your body progress is moving in the right direction. Cruising happily along, you hardly
seem to notice as the quality of your results starts to degrade. It’s slow at first. You barely no-
tice it or hang responsibility on that extra ounce of protein or two here or there. Still, you feel
it there in the back of your mind, the recognition that all is not as it should be. The weeks go by.
Now you’re moving at a crawl. The changes come so slowly they don’t seem to come at all. You
wake up one day and look in the mirror and realize with horror-
You didn’t adjust your diet. So your diet adjusted you.
Don’t panic. It happens to the best of us.
First I’d like to cover some ground rules. These are of significant importance to ensuring prog-
ress, so I recommend reading them a la “Fight Club.” That means you read them, and then you
read them again.
Contents
Introduction
Diet Modification Rules
Baseline Examples
Getting Leaner
Strategy #1 - Reducing Calories
Carbs
7
Fats
9
Strategy #2 - Increasing Calorie
Consumption, aka Training and/or Cardio
Steady State Cardio
10
Protein
10
Interval Cardio
12
Training
12
Strategy #3 - Refeed Meals/Days
Muscle Building
Strategy #1 - Adding Calories
Carbohydrates
15
Fats
19
Proteins
20
Strategy #2 - Changing Training Stimulus
and Reducing Cardio
No Cardio
20
Minimal Cardio
21
Eccentricless Training as
Cardio
21
Training as Cardio
22
Strategy #3 - Increasing Dietary Freedom
What to do when it doesn’t go according to
plan
Mountain dog diet
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First I’d like to cover some ground
rules. These are of significant im-
portance to ensuring progress, so I
recommend reading them a la “Fight
Club.” That means you read them,
and then you read them again.
Section 1: Introduction
Rule #1
Patience
Rule #2
One change
at a time
Getting
Started
Small Moves,
Get the most out
of the least
Rule #1 - Patience
Rules #3
Diet Modification Rules
Pick your cliché. Good things come to those who wait. Patience is virtue. This is a marathon,
not a sprint. Patience is everything. If you don’t have it you will drive yourself bonkers. It won’t
happen overnight no matter how badly you want it to. Accept that now and you will be pre-
pared moving forward. All other rules point back to this one. So read it until you get it.
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Section Title: Introduction
Rule #2 - One change at a time
Refer to rule number one for the why. Making multiple changes at a time will often create more
problems than progress. On one hand you won’t know which manipulated variable is
producing changes. On the other hand, you skip a chance to extract progress on one variable
alone. On someone else’s hand, you could potentially go too far and face the consequences of
that.
Rules #3 - Small Moves, Get the most out of the least
Don’t make big, drastic changes. You won’t necessarily get drastic results. Why jump from
twenty minutes of cardio to an hour and twenty minutes? You will miss out on the progress
that you could have seen at thirty, forty, fifty, sixty, and seventy minutes. Your body will only
become efficient to the new task or work load, and then there is nowhere to go from there. So
make small moves and leave yourself some room to maneuver.
Baseline Examples
For example purposes we’ll be a simplified base template using the macronutrient totals for
each meal. We’ll be assuming four training days and three non training days.
4 days a (weight days)
Protein
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5 - Pre workout
Meal 6 - Intra- workout
Meal 7 - Post - workout
Meal 8 - Before Bed
Totals
60
45
55
45
55
40
70
20
390
x4 cal/gram
1,560
Carbs
10
40
10
40
30
90
75
10
305
x4 cal/gram
1,220
Fat
30
0
20
0
10
0
10
0
70
x9 cal/gram
630
Calories
550
340
440
340
430
520
670
120
Calories
3,410
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3 days a week (cardio days)
Protein
Meal 1
Meal 2
Meal 3
Meal 4
Meal 5 - Dinner
Meal 6 - Last Meal
Totals
Calories
60
45
45
60
45
70
325
x4 cal/gram
1,300
Section 1: Introduction
Carbs
10
50
45
15
45
80
245
x4 cal/gram
980
Fat
30
0
10
15
0
15
70
x9 cal/gram
630
Calories
550
380
450
435
360
735
2,910
2,910
Without the meal breakdown we get this:
Training Day
Protein
390g
1560 cal
Carbs
305g
1220 cal
Fat
70g
630 cal
Protein
325g
1300 cal
Off Day
Carbs
245g
980 cal
Fat
70g
630 cal
Note
For speed of reference this manual is split into two pieces: fat loss and muscle gain. While these
two are not mutually exclusive and can occur at the same time, the focus of most people will be
biased one way or the other. So find the appropriate section and dive in.
Mountain dog diet

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