Sample Feast Phase Diet Template

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RobRegish
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Sample Feast Phase Diet Template

Post by RobRegish »

Here's a GREAT baseline diet for those interested in bulking:

THE DIET
A typical days eating for this program would look like this:

Breakfast
4 eggs
2 slices of toast
1 glass of milk

Snack
Bran Muffin
1 glass of milk

Lunch
Sandwich (i.e. meat, cheese, tuna fish, etc.)
piece of fruit
1 glass of milk

Snack
Granola bar
Slice of cheese
1 glass of milk

Supper
Meat (i.e. chicken, beef, pork, etc.)
Pasta, Rice, or Potatoes
Cup of veggies
1 glass of milk

Snack
2 slices of toast
1 glass of milk

And for those of you having trouble eating on the go:

Pour the following ingredients into a blender:
- 16 oz of Pineapple juice
- 2 cups of skim milk powder (alternatively, 2-3 scoops of protein powder)
- 1 large banana
- 2 containers of liquid egg whites (back in the day, this was 6 raw eggs!)
- 1 tablespoon of raw/organic wheat germ
- 1 container of Greek yogurt
- 2/3 scoops low-fat ice cream (Ok I use full fat but what the hell..)

Place into large thermos and sip slowly with every meal.

OTHER TIPS FOR SNEAKING QUALITY CALORIES IN:

- This baby is loaded with calories, protein and b-vitamins from the wheat
germ
- Bromelain and papain digestive enzymes come from pineapple juice
- Digestive enzymes are important and overlooked for protein absorption
- Rich in potassium/vitamin C, fiber and beneficial bacteria found in the yogurt.

3.) Organic peanut butter: Healthy fat and it tastes great. Can be mixed into shakes or used in sandwiches, etc. It's a superfood that will go a long way toward hitting that caloric goal. The organic designation is there for a reason.

4.) Honey: Again, very calorically dense and perhaps nature's perfect
carbohydrate. It should be added to whatever carbohydrate staple you're
consuming from oatmeal to yams to peanut butter sandwiches. Fantastic for replenishing glycogen in both the liver and muscle tissue.

5.) Quiona - At your local supermarket:

Nutritional value per 100 g (3.5 oz)

Energy 1,539 kJ (368 kcal)
Carbohydrates 64 g
Starch 52 g
Dietary fibre 7 g
Fat 6 g
polyunsaturated 3.3 g
Protein 14 g
Water 13
Thiamine (Vit. B1) 0.36 mg (28%)
Riboflavin (Vit. B2) 0.32 mg (21%)
Vitamin B6 0.5 mg (38%)
Folate (Vit. B9) 184 μg (46%)
Vitamin E 2.4 mg (16%)
Iron 4.6 mg (37%)
Magnesium 197 mg (53%)
Phosphorus 457 mg (65%)
Zinc 3.1 mg (31%)

Just look at that macro and especially micro-nutrient profile! Mother nature did a fine job with ths one. You should thank her.

I highlight protein content here b/c as we all know the rules during Famine. Still, 2 servings of this a day is HIGHLY recommended and you'd be obtaining 28g of protein, 736 calories. Loaded, absolutely loaded from a nutrient/calorie ratio.

Best to add chicken broth/chicken stock or one of the McCormick seasonings to it.

"Power Grain" doesn't begin to describe it. Speaking of which, POWER is what it'll give you during Feast, too. Quiona is so powerful its being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration manned spaceflights!

Reference:

https://ntrs.nasa.gov/archive/nasa/casi. ... 015664.pdf

And look at this! It even contains 5 different Ecdy's!!

J Agric Food Chem. 2001 May;49(5):2576-8.

Ecdysteroids of quinoa seeds (Chenopodium quinoa Willd.).
Zhu N, Kikuzaki H, Vastano BC, Nakatani N, Karwe MV, Rosen RT, Ho CT.

Department of Food Science and Center for Advanced Food Technology, Rutgers University, 65 Dudley Road, New Brunswick, New Jersey 08901-8520, USA.

Abstract

Quinoa (Chenopodium quinoa) is a hardy and nutritious Latin American pseudo-cereal. Studies on the seeds led to the isolation of five ecdysteroids using column chromatography. Their structures were determined as
ecdysterone
makisterone A
24-epi-makisterone A
24(2-dehydromakisterone A
20,26-dihydroxyecdysone....

by spectroscopic methods. This study demonstrates that quinoa seeds are a source of ecdysteroids, which were reported to be molting hormones in insects.

Now important to point out they're contained in the seed. I'm still looking into whether or not they're present in the common store bought fashion.

Even still, its a VERY interesting observation/finding.
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