adjusting meal plans

892019 Adjusting Meal Plans

httpslidepdfcomreaderfulladjusting-meal-plans 124Mountain dog diet

ADJUSTING

A MEAL PLAN

MADE SIMPLEby John Meadows and Frank Mingst


httpslidepdfcomreaderfulladjusting-meal-plans 224

2

Mountain dog diet

S e c t i o

n 1 I n t r o d u c t i o n

So you found the perfect diet Meal frequency fits your schedule Yoursquore not too hungry or too

full Your body progress is moving in the right direc983156ion Cruising happily along you hardly

seem to no983156ice as the quality of your results starts to degrade Itrsquos slow at first You barely no-

983156ice it or hang responsibility on that extra ounce of protein or two here or there S983156ill you feelit there in the back of your mind the recogni983156ion that all is not as it should be The weeks go by

Now yoursquore moving at a crawl The changes come so slowly they donrsquot seem to come at all You

wake up one day and look in the mirror and realize with horror-

You didnrsquot adjust your diet So your diet adjusted you

Donrsquot panic It happens to the best of us

First Irsquod like to cover some ground rules These are of significant importance to ensuring prog-ress so I recommend reading them a la ldquoFight Clubrdquo That means you read them and then you

read them again

Introduction

ContentsIntroduc983156ion

Diet Modifica983156ion RulesBaseline Examples

Get983156ing LeanerStrategy 1 - Reducing Calories

Carbs 7Fats 9

Strategy 2 - Increasing CalorieConsump983156ion aka Training andor Cardio

Steady State Cardio 10Protein 10

Interval Cardio 12Training 12

Strategy 3 - Refeed MealsDays

Muscle BuildingStrategy 1 - Adding Calories

Carbohydrates 15Fats 19Proteins 20

Strategy 2 - Changing Training S983156imulusand Reducing CardioNo Cardio 20Minimal Cardio 21Eccentricless Training asCardio 21Training as Cardio 22

Strategy 3 - Increasing Dietary Freedom

What to do when it doesnrsquot go according toplan



First Irsquod like to cover some ground

rules These are of significant im-

portance to ensuring progress so I

recommend reading them a la ldquoFight

Clubrdquo That means you read them

and then you read them again

Pick your clicheacute Good things come to those who wait Pa983156ience is virtue This is a marathon

not a sprint Pa983156ience is everything If you donrsquot have it you will drive yourself bonkers It wonrsquot

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 un983156il you get it

Diet Modifica983156ion RulesRule 1 - Pa983156ience



4

Mountain dog diet

S e c t i o n T

i t l e I n t r o d u c t i o n

4 days a (weight days)

Protein Carbs Fat Calories

Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340

Meal 5 - Pre workout 55 30 10 430

Meal 6 - Intra- workout 40 90 0 520

Meal 7 - Post - workout 70 75 10 670

Meal 8 - Before Bed 20 10 0 120

Totals 390 305 70

x4 calgram x4 calgram x9 calgram

Calories 1560 1220 630 3410

Refer to rule number one for the why Making mul983156iple changes at a 983156ime will o1048678ten create moreproblems than progress On one hand you wonrsquot know which manipulated variable isproducing changes On the other hand you skip a chance to extract progress on one variablealone On someone elsersquos hand you could poten983156ially go too far and face the consequences of

that

For example purposes wersquoll be a simplified base template using the macronutrient totals foreach meal Wersquoll be assuming four training days and three non training days

Baseline Examples

Rule 2 - One change at a 983156ime

Rules 3 - Small Moves Get the most out of the least

Donrsquot make big dras983156ic changes You wonrsquot necessarily get dras983156ic results Why jump fromtwenty minutes of cardio to an hour and twenty minutes You will miss out on the progressthat you could have seen at thirty forty fi1048678ty sixty and seventy minutes Your body will onlybecome e983142ficient to the new task or work load and then there is nowhere to go from there Somake small moves and leave yourself some room to maneuver



3 days a week (cardio days) Protein Carbs Fat Calories

Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910

Without the meal breakdown we get this

Training Day Off Day

Protein Carbs Fat Protein Carbs Fat

390g 305g 70g 325g 245g 70g

1560 cal 1220 cal 630 cal 1300 cal 980 cal 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 983156ime the focus of most people will bebiased one way or the other So find the appropriate sec983156ion and dive in



6

Mountain dog diet

S e c t i o n 2 G e t t i n g L e a n e r

There are a few factors that we can manipulate when the intent is to get leaner These areprimarily your nutri983156ion trainingcardio and supplementa983156ion Irsquom going to be focusing on thediet and the exercise as those two are the most reliable have better cost to benefit ra983156io and aremore universally applicable than supplements

Getting Leaner



No983156ice the heading says ldquoreducingrdquo Not hacking Not chopping Not decapita983156ingWersquore shaving here Small moves

Carbs

Your go to macronutrient to shave o983142f is the carbohydrate But how much to take The firstmove here is to total the weekly calorie intake This is simply the number of training daysmul983156iplied by the training day calories plus the number of o983142f days mul983156iplied by the o983142f daycalories It would look like this

4 Training Days (3410 calories) + 3 O983142f Days (2910 calories)13640 + 8730

= 22370 weekly calories

In order to make a small change to s983156imulate some progress wersquore going to cut total weeklycalories by 5 Doing some simple math tells us that 5 of 22370 is 1119 calories 1119 caloriesspread across 7 days of the week is 160 calories Remembering that a gram of carbohydrates has4 calories we come up with 40g of carbs So we need to cut 40g of carbs per day to equate to a5 push

This change will adjust our macros to this

The meal plan would then change accordingly But where do you make the deduc983156ions

We advocate that the period around training is the most nutri983156ionally significant por983156ion of aday So carb deduc983156ions are made opposite of wherever training takes place If you train in theevening lower carbs in your first meal If you train in the morning lower carbs in your last



390g 265g 70g 325g 205g 70g


Strategy 1 - Reducing

Calories



8

Mountain dog diet


meal If you train mid day pull carbs from meals at either end Once the furthest meals arezeroed out the next furthest meal takes the deduc983156ions

Using our template above this 40g cut would look like this

This is a simple linear deduc983156ion It is an e983142fec983156ive method but it is not the only op983156ion Thisbrings us to the non linear deduc983156ion which is a deduc983156ion that only e983142fects the non trainingday This is a method that can be employed to create an even smaller percentage change in theweekly calorie intake or to preserve the volume of macronutrient intake on training days tofuel intense training

Using the above 40g deduc983156ion example we know that if it is only applied to the o983142f days the

3 days a week (cardio days)


Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70

x4 calgram x4 calgram x9 calgramCalories 1560 900 630 3410





1 0

Mountain dog diet


Strategy 2 - Increasing Calorie Consump983156ionaka Training andor Cardio

Depending on your goals you may or may not be doing any cardio Use these guidelines toimplement cardio if you are trying to get leaner

If you are shi1048678983156ing your focus from muscle building to get983156ing leaner and wish to incorporatesome cardio start with the baselines provided here

Steady State Cardio

Wersquoll start with fixed cardio as its applica983156ion is a bit simpler If you are not currently doing anyform of cardio during a fat loss diet its addi983156ion can help move you along At the onset it is a

Now our training and non training day calories are 3090 and 2590 respec983156ively This puts ourtotal fat percentage at 20 and 24 respec983156ively Now the training day fat intake looks fine forthe moment but the o983142f day fat intake is star983156ing to move away from 20 So for the next roundof modifica983156ions we can simply snip o983142f that 4

So for the o983142f day in this example we have established a daily calorie intake of 2590 4 of thisnumber is 99 calories Now recall that fats have 9 calories per gram rather than 4 So your cutsto fats will never be as deep on a gram for gram basis In this case wersquore looking at 11g of fatfrom our non training days only Overall this is not a tremendously significant weekly caloriepercentage deduc983156ion But over983156ime small changes like this will add up

Where do we take the fats from Pull them from your fat983156iest meals first This will generallymean breakfast so make your first cut there Beyond that shoot to pull evenly from all mealsthat contain added fats This means meals that have nuts or nut butter or some type of oil(olive coconut macadamia etc) added to them Avoid zeroing out the fat content in your mealsSo yoursquoll want to start pulling added fats from meals that also include some sort of animal

protein as those meals will have an inherent fat content in addi983156ion to the added fats

Over the course of die983156ing you should rarely need to make deduc983156ions in fats This is asdesigned Donrsquot ever completely zero out the fats in your diet Doing so can have adversemetabolic and nega983156ive general health e983142fects

Protein

There is almost never any reason to reduce calorie intake from protein So donrsquot





1 2

Mountain dog diet

S e c t i o n 2 G e t t i n g L e a n e r Interval Cardio

ldquoWhat about interval cardiordquo you may be thinking Interval cardio has its place but itsimplementa983156ion is not so simple as steady state as it is directly related to your ability to recoverand for many people the quan983156ity of carbohydrates in your diet

If you want to implement interval cardio make sure that your training day carbs are above 30of your daily calorie intake and your o983142f day carbs are at least 30 From there treat them likehabanero pepper sauce ie a little bit goes a long way If yoursquore doing no other cardioimplement intervals on your o983142f training days star983156ing at 10 minutes per session These are1050 intervals which means 10 second sprint backed with 50 seconds rest From thereincreases are made in 2-3 minute itera983156ions or by adding addi983156ional days and occasionally byincreasing the sprint to rest ra983156io Do not increase that one facet of interval training at a 983156imeYou can also back up your intervals with steady state cardio if you wish

Herersquos an example progression path

It is important to note that if your recovery starts to falter your strength gains begins tostagnate or your strength actually begins to decline you may need to dial back interval work orremove it all together The best way to determine if it is the culprit is to eliminate it for a weekand see if there is an improvement in recovery and strength From there you can adjust thefrequency of your intervals or make the decision to switch to less recovery diminishingalterna983156ive

Training

Adding addi983156ional training days follows addi983156ional rules as interval cardio If your recovery isspot on and you feel bullet proof you can add training days When doing this be aware thatthese are not high intensity training days You want to get in get a decent pump and get outThe purpose of the addi983156ional training day is not to obliterate the muscle The goal here is to getsome addi983156ional blood 852070low and metabolic s983156imulus from addi983156ional weight training Ideally

Interval Cardio Example Progression

SprintRest Ratio Time Days

1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5



you will do the bare minimum amount of work needed to get a decent pump and then go home

Now we all know one doesnrsquot just jump into the ring with Ali because one thinks they can boxWe also donrsquot just jump into training seven days a week without first verifying that the abilityto recover is up to speed So donrsquot get ahead of yourself When adding training days we do it ata rate of one day per two week period This will provide op983156imal 983156ime to analyze how well your

recovery is holding up before piling on more work

If in the course of die983156ing your recovery starts to falter and you canrsquot get it to recover startpulling those extra training days


As you progress with your fat loss you may no983156ice that you begin to look and feel ldquo852070latrdquo Looking852070lat means that your muscle bellies have no roundness or fullness to them You may even getso 852070lat as to look like you donrsquot even train at all This is a symptom of glycogen deple983156ion and iseasily remedied If yoursquore feeling 852070lat you may no983156ice that you have an increased desire to takemul983156iple naps throughout the day and you donrsquot get excited about much of anything except foodcommercials on TV

The feeling of ldquo852070latnessrdquo may also be accompanied by diminished performance in the gym Youmay no983156ice you begin to fa983156igue earlier in a set with a given weight or that your li1048678ts seem tohave declined a bit Yoursquove got no ldquopoprdquo

These are all symptoms that can be fixed with refeeds Refeed is just a goofy word that meansldquoea983156ing some carbsrdquo

I knew that would get your atten983156ion Now that I have you hooked you may be thinking ldquoHowdo I go about this intriguing concept sir Do tellrdquo It is accomplished quite simply Yoursquore goingto calculate 20 of your daily calorie intake convert that number into grams of carbs and thenspread those carbs across the day of your exis983156ing meal plan So yoursquoll be taking in an addi983156ional20 of total calories worth of carbs for one day only



1 4

Mountain dog diet


Muscle Building

Just like get983156ing leaner there are a number of di983142ferent tweaks that can be made to nutri983156ionand to training to propel muscle growth



Strategy 1 - Adding Calories

Carbohydrates

Once again your go to macro for nutri983156ional changes is the carbohydrate You will generallyhave a bit more room for error when adding calories for muscle growth especially if coming o983142fof a period of calorie restric983156ion It is s983156ill a good idea to play it conserva983156ively with yourchanges So once again wersquore going to shoot for changes in the neighborhood of 5 of totalcalories at a 983156ime You can opt for 10 in the beginning especially if yoursquore coming out of asuccessful fat loss diet but yoursquoll eventually need to reign the changes in closer to 5 so wersquolljust start there

Once again we have our base template


Protein Carbs Fat CaloriesMeal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3

M u s c l e B u i l d i n g

We also know that we need to work out the weekly calorie total like this



So 22370 calories for the weekly total 5 of this number is 1119 calories 1119 calories spreadacross 7 days of the week is 160 calories Remembering that a gram of carbohydrates has 4calories we come up with 40g of carbs So wersquoll be adding 40g of carbs per day at the onset

Where are we going to put this 40g The rules for addi983156ions di983142fer somewhat to the rules fordeduc983156ions Yoursquoll want to add the carbohydrates around the training period first and then insuccessive addi983156ions to each layer of meals moving out from training Once you reach thefarthest layer you start over at adding to the training period again

For non training days make the addi983156ions uniformly or split evenly across a few meals Ifsplit983156ing across 2-3 meals when making the next addi983156ion add to the meals you did not add topreviously

So our ini983156ial addi983156ion would look like this



390g 305g 70g 325g 245g 70g


4 days a (weight days) Protein Carbs Fat Calories

Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340

Meal 5 - Pre workout 55 35 (+5g) 10 430

Meal 6 - Intra- workout 40 120 (+20g) 0 520

Meal 7 - Post - workout 70 90 (+15g) 10 670


Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450

Meal 4 60 45 (+30g) 15 435Meal 5 - Dinner 45 50 (+5g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3


Now our next addi983156ion would look something like this

Our third addi983156ion would look like this

You get the idea

Now we donrsquot have to add carbs across both days You can deviate one way or the other

Add carbs on training days only to supply intense training and retain lower carb days on youro983142f days to preserve some insulin sensi983156ivity and help minimize fat gain Keep in mind thoughthat eventually you will have to add carbs to your o983142f days There is no free lunch yoursquore notgoing to pile on muscle mass rapidly without ea983156ing some food Maximum muscle gain comeswith some added body fat



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435

Meal 5 - Dinner 45 60 0 360Meal 6 - Last Meal 70 100 (+20g) 15 735

Totals 325 365 70 2910


Calories 1300 1460 630 2910



Add carbs on non training days only if you are coming out of a die983156ing phase and your o983142f daysare already very low carb This will help keep your glycogen stores from decreasing on your o983142fdays ensuring that yoursquoll have fuel for muscle s983156imula983156ing training on your next training day

If you want to bias nutri983156ion towards one day or the other you need to once again calculateyour weekly calorie intake then your percentage increase Using the same figures as the

previous example we get 22370 calories for the weekly total and using 5 as our percentageincrease we get 1119 calories Now instead of dividing the calorie increase by 7 days we aresimply going to divide it across the number of days we intend on adding it to If that is our 4training days we divide by 4 and come up with 280 calories per day or 70g of carbs per dayThen we would distribute these carbs the same way but on training days only

Fats

Fats are added into a muscle building diet secondarily to carbohydrates The idea here is topreserve the overall percentage of fats in the diet and possibly increase it to increase overall

calorie intake

Taking a look at our ini983156ial macro breakdown

Now if we calculate the total percentage of daily calories from fats on training and o983142f days weget our fat percentages of 18 and 21 respec983156ively Approximately 20 Your fat percentagemay di983142fer from this it is important to recognize that the 20 is not a universal it is just thetarget of this example

Moving forward when adding fats to the diet it will only be to preserve this percentage or stayfairly close to it As we add carbohydrates and proteins to the diet the percentage of totalcalories from fats will fall So calculate it every so o1048678ten and if its 5 or more outside of thetarget percentage add those calories in as fats

When adding fats to your diet start in meals that have an animal protein component to them

first A1048678ter hit983156ing the meals with animal protein you can bump the meals that do not have ananimal protein component ie shakes and what not Avoid adding fats to the post training mealand the preintrapost training window in general

If you are having issues with sa983156iety while on a muscle building diet or you are a1048678ter increasedbody weight as well as increased muscle mass you can add fats above the previouslymen983156ioned percentage S983156ick to the 5 of weekly calorie intake to make your fat increases andkeep your total weekly calories from fat under 40 Just remember to make small moves andmaintain self awareness with how your changes are making you feel



390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins

As long as your strength is holding or increasing there is no real need to add protein to yourdiet In the event that your strength gains begin to stagnate for more than a few weeks or be-gins to decline you may need to add protein calories You may no983156ice that you look 852070lat have

little to no muscle fullness and that your muscles feel so1048678t If this is the case follow the sameguidelines for adding carbohydrates 5 at a 983156ime S983156ick to increasing protein from lean animalsources first rather than adding protein powders

Addi983156ionally keep an eye on the ra983156io of grams of protein per pound of body weight In theevent that you gain significant amount of body weight as well as muscle mass you can increaseprotein as well Strive to keep a 1g-14g per pound of body weight ra983156io Once again make smallmoves If you are at a 1g per pound ra983156io do not immediately jump to 14g More protein is notnecessarily better and may not necessarily be what your body needs to grow But it is an op983156ionWhenmaking adjustments to this ra983156io understand that a 983156iny bump creates a rela983156ively big changecalorie wise So s983156ick to 005gpound increments Yes that is ZERO point ZERO FIVE

Strategy 2 - Changing Training S983156imulus and

Reducing Cardio

You may or not have cardio programmed with your diet currently In the event that you do

follow your base cardio program at the onset and use these guidelines should you decide tomake any changes later down the line If you are in the process of transi983156ioning from fat loss tomuscle building you can follow these guidelines to get your cardio in line with your goal

Cardio

Op983156ion 1 - No Cardio

This is a bit of an extreme op983156ion This op983156ion is also not for those of you who aretransi983156ioning over from get983156ing leaner Sorry The idea here is that if you are doing a minimalamount of cardio ie 20-30 minutes 3-4 days a week of steady state walking you can cut italtogether to try and s983156imulate some muscle growth

Now understand this is a double edged sword Your ability to train with intensity and ferocityhinges upon your ability to breathe Like most things do You have to keep your cardiovascularsystem condi983156ioned to some degree to prevent long dura983156ion periods of wind sucking betweensets that might actually just be classified as warm ups So consider this op983156ion with cau983156ion



That said it is an op983156ion that you can implement in an alterna983156ing fashion meaning take aweek or two o983142f from cardio and then add minimal cardio back in

Op983156ion 2 - Minimal Cardio

Minimal cardio is 20-30 minutes of steady state walking 3-4 days a week Understand this isnot the ldquoIrsquom walking to the pretzel stand while I wait for my wife to finish trying on shoes atthe mallrdquo walking You need to be walking with su983142ficient fervor that you get a light tomoderate sweat going You can also engage in other ac983156ivi983156ies as long as the intensity isroughly the same

In the event you are currently doing more than this if you would like to transi983156ion down tothis you can do so in increments Reduce your total weekly 983156ime in minutes by 20 weeklyun983156il you arrive at ldquominimal cardio levelsrdquo For example if you are doing an hour a day 6 daysa week that is 360 minutes of cardio weekly 20 of that is 72 minutes making for a new totalof 288 minutes per week spread across 6 days that works out to be about 48 minutes call it 45

minutes per day Alterna983156ively you could cut down to 5 days making 300 minutes total You getthe idea

Op983156ion 3 - Eccentricless Training as Cardio

This is cardio that is done with a weighted sled and mimics common training movements Thedi983142ference is that there is no eccentric por983156ion to the movements The eccentric por983156ion of amovement is also known as the ldquonega983156iverdquo This is what happens when a muscle is contractedwhile simultaneously being lengthened The opposite is the concentric or ldquoposi983156iverdquo por983156ion ofthe movement This is when a muscle is shortening and contrac983156ing at the same 983156ime

Eccentricless movements are done because they have a minimal impact on recovery can bedone as a form of cardiovascular training andhave a posi983156ive training s983156imulus when coupledwith appropriate nutri983156ion So if yoursquore alreadyea983156ing and training to grow why not cardio togrow as well

Unfortunately this topic has a bit too muchbreadth to be covered here but recognize thatit is an op983156ion for cardio to maintain cardiovas-

cular health while simultaneously increasingtraining s983156imulus to increase muscle growthWhen adding sessions of eccentricless workstart at one session replacing one of yourexis983156ing cardio sessions and only increase thenumber of eccentricless sessions at a rate ofone per month and only if your recovery isholding fast





There will always be bumps in the road and progress may not always go the way you believe itshould When you encounter situa983156ions like this donrsquot panicFirst and foremost assess the situa983156ion What change did you make and what was the resultYou must iden983156ify these two factors before you can do anything else You always have severalop983156ions at your disposal When you canrsquot move forward directly you may need to movelaterally un983156il the path forward becomes clear again Evaluate the other variables under your

control and how your body has reacted to changes to those in the past If you have untriedvariables then try them

Here are some examples

Cut983156ing carbs did not increase leanness

First how long did you monitor the change Some983156imes you must give changes 983156ime to workThis means more than a week If no posi983156ive progress was made but no nega983156ive side e983142fectsoccurred it may be beneficial to ride out the changes for another week Beyond this youhave other direc983156ions you can move in How much cardio are you doing and when was it last

bumped What kind of cardio are you doing have you experimented with di983142ferent formsHow is your strength and your recovery perhaps you need a refeed meal Are your fatpercentages in line

All of these variables are interchangeable with one another If any one of them is implementedand you see no results you have the rest to fall back on Increasing calories caused fat gain

You have many op983156ions here as well How many free meals are you having You may need toscale back there Are you doing cardio What kind how long and how o1048678ten Evaluate yourvariables and look at your performance indicators You may need to scale back calorieincreases or 983156ighten up free meals for a period of 983156ime un983156il your body catches up Or thesolu983156ion may be as simple as reversing your most recent change then monitoring yourperformance indicators and making new changes when appropriate

Irsquom not growing any bigger

What has the quality of your training been like recently Do you feel stronger If yes then youare get983156ing bigger and I would suggest riding it out If you are not get983156ing stronger Irsquod suggesttrying to evaluate the cause of that Do you need to add calories Cut cardio Increase or change

training s983156imulus Take an objec983156ive look at the whole picture

No matter what I change I canrsquot get any leaner

If you find yourself in this posi983156ion where you have cut significant calories and addedsignificant cardio and have seen no results whatsoever you may need to change gears and tryto push your metabolism up by gradually increasing your calorie intake Con983156inue training anddoing everything else that you are currently doing but gradually begin increasing calories by5 increments using the guidelines in the muscle gain sec983156ion Monitor your body weight As





2

Mountain dog diet

S e c t i o

n 1 I n t r o d u c t i o n

So you found the perfect diet Meal frequency fits your schedule Yoursquore not too hungry or too

full Your body progress is moving in the right direc983156ion Cruising happily along you hardly

seem to no983156ice as the quality of your results starts to degrade Itrsquos slow at first You barely no-

983156ice it or hang responsibility on that extra ounce of protein or two here or there S983156ill you feelit there in the back of your mind the recogni983156ion that all is not as it should be The weeks go by

Now yoursquore moving at a crawl The changes come so slowly they donrsquot seem to come at all You

wake up one day and look in the mirror and realize with horror-

You didnrsquot adjust your diet So your diet adjusted you

Donrsquot panic It happens to the best of us

First Irsquod like to cover some ground rules These are of significant importance to ensuring prog-ress so I recommend reading them a la ldquoFight Clubrdquo That means you read them and then you

read them again

Introduction

ContentsIntroduc983156ion

Diet Modifica983156ion RulesBaseline Examples

Get983156ing LeanerStrategy 1 - Reducing Calories

Carbs 7Fats 9

Strategy 2 - Increasing CalorieConsump983156ion aka Training andor Cardio

Steady State Cardio 10Protein 10

Interval Cardio 12Training 12


Muscle BuildingStrategy 1 - Adding Calories

Carbohydrates 15Fats 19Proteins 20

Strategy 2 - Changing Training S983156imulusand Reducing CardioNo Cardio 20Minimal Cardio 21Eccentricless Training asCardio 21Training as Cardio 22

Strategy 3 - Increasing Dietary Freedom

What to do when it doesnrsquot go according toplan
















4

Mountain dog diet

S e c t i o n T




Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410


that


Baseline Examples







Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910




390g 305g 70g 325g 245g 70g


Note





6

Mountain dog diet



Getting Leaner




Carbs










390g 265g 70g 325g 205g 70g



Calories



8

Mountain dog diet








Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70






1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio


















































4

Mountain dog diet

S e c t i o n T




Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410


that


Baseline Examples







Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910




390g 305g 70g 325g 245g 70g


Note





6

Mountain dog diet



Getting Leaner




Carbs










390g 265g 70g 325g 205g 70g



Calories



8

Mountain dog diet








Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70






1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio






































Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910




390g 305g 70g 325g 245g 70g


Note





6

Mountain dog diet



Getting Leaner




Carbs










390g 265g 70g 325g 205g 70g



Calories



8

Mountain dog diet








Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70






1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio





































6

Mountain dog diet



Getting Leaner




Carbs










390g 265g 70g 325g 205g 70g



Calories



8

Mountain dog diet








Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70






1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio






































Carbs










390g 265g 70g 325g 205g 70g



Calories



8

Mountain dog diet








Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70






1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio





































8

Mountain dog diet








Meal 1 60 0 (-10g) 30 550

Meal 2 45 20 (-30g) 0 380

Meal 3 45 45 10 450Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 165 70 2910


Calories 1300 660 630 2910



Meal 1 60 0 (-10g) 30 550

Meal 2 45 10 (-30g) 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 225 70






1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio







































1 0

Mountain dog diet





Steady State Cardio







Protein






1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio







































1 2

Mountain dog diet






Training




1050 10 3

1050 12 3

1050 12 4

1248 12 4

1248 14 4

1248 14 5

1545 14 5

1545 15 5














1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio
















































1 4

Mountain dog diet


Muscle Building





Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio






































Carbohydrates





Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 305 70


Calories 1560 1220 630 3410



Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 45 10 450

Meal 4 60 15 15 435

Meal 5 - Dinner 45 45 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 245 70 2910


Calories 1300 980 630 2910



1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio





































1 6

Mountain dog diet

S e c t i o n 3











390g 305g 70g 325g 245g 70g



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 40 0 340





Totals 390 345 70


Calories 1560 1380 630 3410





Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio







































Meal 1 60 10 30 550

Meal 2 45 50 0 380

Meal 3 45 50 (+5g) 10 450


Meal 6 - Last Meal 70 80 15 735

Totals 325 285 70 2910


Calories 1300 1140 630 2910



Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 10 20 440

Meal 4 45 60 (+20g) 0 340




Meal 8 - Before Bed 20 30 (+20g) 0 120

Totals 390 385 70


Calories 1560 1540 630 3410



Meal 1 60 10 30 550

Meal 2 45 60 (+10g) 0 380

Meal 3 45 60 (+10g) 10 450

Meal 4 60 55 (+10g) 15 435

Meal 5 - Dinner 45 60 (+10g) 0 360

Meal 6 - Last Meal 70 80 15 735

Totals 325 325 70 2910


Calories 1300 1300 630 2910



1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio





































1 8

Mountain dog diet

S e c t i o n 3




You get the idea





Meal 1 60 10 30 550

Meal 2 45 40 0 340

Meal 3 55 50 (+40g) 20 440

Meal 4 45 60 0 340





Totals 390 425 70


Calories 1560 1700 630 3410



Meal 1 60 20 (+10g) 30 550

Meal 2 45 60 0 380

Meal 3 45 70 (+10g) 10 450

Meal 4 60 55 15 435


Totals 325 365 70 2910


Calories 1300 1460 630 2910






Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio








































Fats


calorie intake









390g 305g 70g 325g 245g 70g




2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio





































2 0

Mountain dog diet

S e c t i o n 3


Proteins





Reducing Cardio



Cardio



































adjusting meal plans

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