four simplerules to follow:
1. Avoid white carbohydrates. That list would include breads, rice, pastas and the bulk of junk food.
He also shuns potatoes and deep-fried breaded food.
2. Eat the same foods over and over again. He suggests splitting each meal into three parts—
protein, legumes and vegetables—and filling the plate bycovering one-third with each of the
choices. The options include—
3. Don’t drink calories. St. James and nearly every other author agrees—
Drink water.
4. Have one cheat day. Give yourself a break one day a week. Although some diet plans argue to
never cheat, many find a planned cheat is far better thancontinual bad grazing.
Breakfast
Apple
Cheese omelet
1 cup cooked oatmeal
Morning Snack
½ cup cottage cheese
½ cup nonfat yogurt
Lunch
Apple
Grilled chicken breast
2 cups steamed broccoli
½ cup brown rice
Afternoon Snack
Cappuccino shake
Dinner
Apple
Grilled salmonGreen salad
Protein
Notice Tim Ferriss’ recommendation to combine protein (meat, fish, eggs) with le- gumes
(beans) to actually gives you a little extra bang for the buck. The upside of this advice is that our
friends, the beans and peas, are very high in fiber.
Fish oil
Finally, on fish oil: If there is a magic supplement for most people as this is being
The Miraculous Peanut Butter and Jelly Sandwich
1.
2.
3.
4.
Easily transported
Easy to consume
Easy to make
Something you will actually eat
Principle-Based Bulking: The Six-Week Approach
Our Super-secret Bulking Foods
High-fiber bread
Low-sugar peanut butter—with Omega-3 if you can find itLow-sugar jelly (do your best)
Beans (black, pinto, white)Supplements
Fish oil
Quality creatine powder
An excellent non-soy protein powder
When you get home, make your sandwiches, organize a few meals and generally getahead of
the curve here.
2 Sandwiches de Manteca de mani
2 manzanas
1 medida de prote antes de dormir
1 medida de prote antes de entrenar
1 con el desayuno
1 despues de entrenar
creatina
Best to Worst
Protein before bed
Protein before the workout
Creatine
Protein upon arising in the morning
Protein after the workout