What good would training adjustments be if they weren’t accompanied by some key adjustments to the diet as well?

Last year, I told you guys that dieting was as simple as you want to make it. I stand by that statement.

However, this time around, I tweaked the diet just a little bit to compliment my drastic training changes.

The fundamentals remained the same: High Protein High Fat Low Carbs

However, this year I went a little bit higher than normal with the carbs in order to maintain fullness. My conditioning didn’t suffer.

Complete Breakdown of Prep Mode Diet and Supplements


AM Cardio Pre-workout (aka “amino drank”): Amino acid powder mixed with water, MCT oil, multi-vitamin pack

The importance of amino acids: When you are dieting, it is strongly suggested that you increase your amino acid intake in order offset your catabolic state. I drink this every morning before my early morning cardio.

Click the link to purchase: Scivation Xtend Amino Acid Complex

The benefits of MCT Oil: improves blood sugar regulation, improves metabolism (makes sense if you want to get shredded), improves thyroid function, improves appetite regulation, healthy fats are also good for your brain

Click the link to purchase: NOW Foods Mct 100% Oil, 32-Fluid Ounces

*** It’s always good to take a multi-vitamin in addition to your normal supplements

Click the link to purchase: Kirkland Signature Daily Multivitamin Pack With Energy Boosting Nutrients, 100 Packets

Meal 1: Steak, 6 whole eggs, 6 pieces turkey bacon

Supplements- Flaxseed Oil, Fish Oil, turmeric, vitamin D

Click the link to purchase: Nature’s Way Flax Oil

Click the link to purchase: Spectrum Essentials Fish Oil Omega-3 — 1000 mg – 250 Softgels

The importance of turmeric- Turmeric is a very strong anti-oxidant with powerful anti-inflammatory effects. Click here to learn more about the benefits of turmeric.

*** It should be noted that in reality, aging is a disease and most diseases are caused by inflammation. The time is now to start taking the necessary precautions in order to age gracefully versus falling off the cliff at age 30. 

Click the link to purchase: Youtheory Turmeric Advanced Formula

The importance of vitamin D- Vitamin D supports bone and immune health. It’s also good for your skin.

Click the link to purchase: Vitamin D

Meal 2: Protein shake, 2 scoops of peanut butter, almonds

Supplements- potassium

The protein I use when I am dieting is called Optimum Nutrition Platinum Hydro Whey. It is the best tasting and most high quality protein I have ever used (of all proteins). I have used it since 2010, and have never wanted to use anything else ever since. 2 scoops gets you 60 grams of protein. It’s also low in carbs and sugar. My favorite flavor is chocolate.

Click the link to purchase: Optimum Nutrition Platinum Hydro Whey

For peanut butter, I use Jif Natural Peanut Butter. It’s the best tasting peanut butter I have ever used. It fills you up and is a great source of cheap/quick protein if you are crunched for time (or money).

Click the link to purchase: Jif Natural Creamy Peanut Butter Spread, 28 oz., 10 Count

I like to snack on almonds because the carb count isn’t too high and they’re good for you. They’re a great source of healthy unsaturated fats and are high in fiber.

Click the link to purchase: Blue Diamond Almonds

If you don’t have potassium, you are susceptible to cramping. I don’t eat bananas when I am dieting so I need to get my potassium from supplements.

Click the link to purchase- Potassium

Meal 3: Albacore (with light mayo), cup of brown rice, green vegetables

Supplements- fat burner, liver pills, beta alanine

The fat burner I use is called Jet Fuel Pyro. I’ve used it since 2014 and it’s awesome. In fact, I’ve gotten in better shape using this fat burner than when I’ve used clenbuterol. That’s how good it is.

Click the link to purchase: JetFuel Pyro

Liver Pills are simply another great source of amino acids and protein for when you are dieting. You get all the benefits of beef liver without the horrible taste of the actual food.

Click the link to purchase: Universal Nutrition Uni-Liver 250 Tabs

The importance of Beta Alanine- Beta alanine is important because it stimulants the fast twitch muscle fibers and increases anaerobic exercise performance.

In other words, all of you guys using pre-workout powders are wasting your money because you should be taking this instead.

Click the link to purchase: ProLab Beta Alanine Extreme Capsules, 240 Count

Meal 4 (after workout): Protein shake, 2 scoops of peanut butter

Meal 5: Steak, brown rice, green vegetables

Supplements Before Bed- ZMA, BoneUp

Cellucor ZMA is the only zinc supplement I fuck with.

Click the link to purchase: Cellucor ZMA

Bone-Up contains calcium- hydroxyapatite found, which improves bone mineral density. This is especially important during dieting periods.

Click the link to purchase: Jarrow Formulas Bone-up, 360 Count

Let me know if you have any questions.

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1 Comment

  1. October 27, 2015 at 8:54 am — Reply

    Your doing very well. An interesting plan and some good ideas which I can use on my own.

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