Peak Condition Project

Lings Diet

Week 1 Eat HALF

Week 2 - 4
Morning

50 grams carbs (apx 1 sushi rice portion/small toast)

150 grams vegetable
150 grams fruit (no banana) apx small apple
1 egg white (not cooked with oil)
Lunch
200 grams carbs (1/2 1 small bowl rice, 2 slc bread)
250 grams vegetables
150 grams protein (chicken, lean beef, or seafood. No pork)
Lunch / P.M. Snack (around 4pm)
100 grams fruit
Dinner
2 egg whites, 1 apple and 1 banana, combined with 150 ml milk in a smoothie.
Use any combinations of carbs, fruit, veg and protein desired. Don't use oil, sugar, or salt to prepare meals.
Steaming works best. For flavor a low calorie dressing is ok. For sweetness, honey is ok. Pepper and other spices
are fine.
Diet week 5 7 carb cutting
Breakfast
50 grams of carbs
200 grams of vegetables
100 grams of fruit
1 egg white
Lunch
150 grams of carbs
200 grams of vegetables
150 grams fish or shrimp
Lunch/ PM snack
a little fruit if hungry
Dinner
2 egg whites, 1 apple, and 100 ml of milk, blended.

Phase 2 reintro dinner apx Week 8 (when done cutting)

Breakfast
50 grams carbs
150 grams of fruit
100 g veg
1 whole egg (or some protein if I dont like eggs)
Lunch
100 grams carbs
150 grams protein
200 grams vegetables

Dinner
50g carbs
2 egg whites
100 grams protein
100 grams vegetables
Diet - Phase 3 increase food intake apx Week 10
Breakfast
50 grams carbs
1 whole egg (or some protein if I dont like eggs)
1 egg white
250 ml lowfat milk
as much fruit as I like
Morning snack
1 egg white
50 grams vegetables
fruit if hungry
Lunch
100 grams carbs
180 grams vegetables
130 grams protein
fruit if hungry
Afternoon snack
1 egg white
1 serving of fruit
Dinner
50 grams carbs
170 grams vegetables
70 grams protein
Evening snack
1 egg white
fruit if hungry

Diet (calculated for 65kg male)

Diet week 1 - cut what u normally eat by half

Diet week 2
Breakfast and Lunch (total)
250 grams of carbs (bread, rice, pasta, potato). 250 grams is about a bowl of rice.
400 grams of vegetables. Thats about 3 whole vegetables.
250 grams of fruit. A large size apple is 250 grams.
150 grams fish or shrimp.
Dinner
For dinner, the following ingredients are mixed in a blender to make a protein smoothie.
3 boiled eggs, whites only.
1 apple
1 banana
150 ml of low fat milk

Diet week 3
Breakfast
100 grams of carbs
200 grams of vegetables
100 grams of fruit
1 egg white
Lunch
100 grams of carbs
200 grams of vegetables
100 grams fish or shrimp
a little fruit if hungry
Dinner
2 egg whites, 1 apple, and 100 grams of milk, blended.

Diet - Phase 2 - Week 5

I have lost enough weight and it's time to get stronger, not leaner. That means more food, especially protein. The carbs are still
low as hell, the equivalent of three slices of bread a day, but that doesn't bother me anymore.
So, here's the diet, phase two, for getting more muscle and continuing to cut the fat percentage.
Breakfast
50 grams carbs
2 whole eggs (not just egg whites!)
200 grams of fruit
Lunch
100 grams carbs
100 grams protein
200 grams vegetables
Dinner
2 egg whites
100 grams protein
200 grams vegetables
Dinner is the big change. Tonight I drank my 33rd and last egg white smoothie. From now on it's some actual solid food for
dinner! I feel like part of the human race again.

Phase 2.1 - easing in

So, if you read day 34 you know my stomach was having trouble with the "large" dinners of phase 2 of this project. Some
stomach cramps and bad gas were with me for about a day. So Chen and I worked out this new transition diet that will get me
back on regular food a little more gently. It's complicated, but the idea is that at no one time does a lot hit my stomach at once.
The amounts are the same as Diet Plan 2 but just spaced out throughout the day.
This is pretty close to what bodybuilders do, more like 5 or 6 small meals over the course of the day.
Breakfast
50 grams carbs
150 ml milk
1 banana / fruit
1 whole egg (yolk included)
Morning Tea
50 grams vegetable or fruit
1 egg white
(This is in the middle of the morning and can be vegetable or fruit juice)
Lunch
100 grams carbs
100 grams protein
150 grams vegetable
fruit if still hungry
Afternoon Tea
1 Serving of fruit and 1 egg white
Dinner
no carbs
70 grams protein
150 grams vegetable
1 hour before sleep
100 grams fruit
1 egg white
This plan is tough for me because I don't often get that morning break and it's just more to keep track of, but it's only for a week
until my stomach gets back on track.

Diet - Phase 3, Day 43

Breakfast
50 grams carbs
1 whole egg
1 egg white
250 ml lowfat milk
as much fruit as I like
Morning snack
1 egg white
50 grams vegetables
fruit if hungry
Lunch
100 grams carbs
180 grams vegetables
130 grams protein
fruit if hungry
Afternoon snack
1 egg white
1 serving of fruit
Dinner
50 grams carbs
170 grams vegetables

70 grams protein
Evening snack
1 egg white
fruit if hungry

Female Corry (http://thepeakconditionproject-corry.blogspot.com/2008_05_01_archive.html)

Week 1 Eat HALF

Week 2
Morning

50 grams carbs
100 grams fruit (no bananas)
150 grams vegetable
1 whole egg (not cooked with oil)
A.M. Snack (around 10:30 am)
100 grams fruit (no banana)
Lunch
200 grams carbs
250 grams vegetables
200 grams protein (chicken, lean beef, or seafood. No pork)
P.M. Snack (around 3:30pm)
100 grams fruit
Dinner
2 egg whites, 1 apple and 1 banana, combined with 150 ml milk in a smoothie.
Total of 2000 calories a day. [BULLSHIT! THIS IS ONLY 1200 Cal]
Use any combinations of carbs, fruit, veg and protein desired. Don't use oil, sugar, or salt to prepare meals.
Steaming works best. For flavor a low calorie dressing is ok. For sweetness, honey is ok. Pepper and other spices
are fine.

Week 6's dietBreakfast

70 g carbs
100 g fruit
150 g veg.
1 whole egg (boiled or cooked without oil)
a.m. snack
100 g fruit
Lunch
150 g carbs
200 g veg.
180 g. protein
afternoon snack
100 g fruit
Dinner (Shake..I confess, I ate it all as food, couldn't bring myself to 'shake' boiled eggwhites)
2 egg whites
1 apple
150 ml lowfat milk

This week's dietBreakfast

120 g carbs
100 g fruit
120 g veg
1 whole egg
Morning snack
100 g fruit
Lunch
150 g carbs
200 g veg
230 g protein
Afternoon snack
80 g fruit
Dinner
40 g carbs
70 g veg
2 egg whites
Evening snack
150 ml milk

Week 6' s workoutJumprope 4 x 3mins

Floor Jumps 4 x 10
Push-ups 6 x 15
Triceps Dip 4 x 15
Biceps Curl 5 x 20
Forward Shoulder Raises 4 x 15
Standing Shoulder Fly 4 x 15
V-sits 4 x 20
Leg-Ups 4 x 20
Locust pose 4 x 30 seconds

This week's workoutJumprope : 4sets x 5 mins

Floorjump : 4 sets x 20 reps

Push Ups : 3 sets x 40 reps...I do these with my feet elevated on a chair and as of yesturday can do my full 40 reps per set!
YAY! You can do it too if I can, I never did more than a few 'men's pushups' before the PCP.
Lawnmowers : 4 sets x 20 reps
One Arm Biceps Curl : 4 sets x 20 reps
Triceps Dip : 4 sets x 20 reps
Shoulder Press : 4 sets x 20 reps
V-sits : 5 sets x 50 reps

Exercise

1000 jump-ropes every day

I have to do the jump-rope without fail, because that's the k-calorie usage that is going to put me over that
edge where I'm using more energy than I'm consuming. So no matter what, no matter how busy, the jumprope is the cornerstone of the Project.

3 times a week - resistance band work for biceps, triceps, and shoulders. 5 sets each, 25 per set

I've joined two gyms in my life. One was my college student gym, and the other was a three month deal while I was
between jobs one summer. I don't like gyms. The clanking noises, the whirring of treadmills, the mirrors, the
flourescent lights, the smell, the way people size up each other, none of it makes me want to exercise. And I have the
kind of shiftless, lax personality that it only takes one good excuse for me to not do something.

Sit-ups and leg-ups the other days of the week. 5 sets each, 25 per set.

The only good thing about the gym, I thought, was that I had access to all those marvellous machines that I could
never afford on my own. These things look like they're designed by rocket scientists, and they must be ten times
better than anything I could get at a store, right!?

But here's the thing about machines. They constrict your actions to a set
motion, which really hits the targeted muscle group. Your muscles get big, but, at least in my experience, there's no
accompianing feeling of actual strength. That's because all the little muscles around the targeted muscle get ignored,
so you kind of have this one spot of strength sitting on top of a bunch of underdeveloped mass. In addition, I found
that when you have to take a week or two off due to schedule or sickness, those machine muscles wither away super
fast.
I can't remember who it is now, but an author I read often describes this or that character as having "Machine molded
muscles." I think that's almost sick. It's fake, dumb muscles, not useful for daily life, just for decoration.
So, enough about machines. I'm going to show you how to take your resistance band and do everything a machine can
do, except that with the band, as I described a few days ago, the resistance is strongest at the end of the action, and in
addition, you have to use your own power to guide the movements. This results in tremendous strength gains all over.
Toned durable muscle that works in the real world.
You need one extra thing besides the band. This thing.

I don't know what to call it, so I'll just call it the dongle. It couldn't be simpler. You put the dongle on the band...

and find a sturdy door. Shut the door so that the thick part of the dongle is on the outside.

So from the outside someone would see this.

From the inside, this is what you have.

You can see where this is going right? Let's say you take the handles from behind you. Boom! Instant chest fly
machine.

Compare.

If you take the handles from the front, Pow! It becomes a shoulder fly.

I promise I'm having more fun than this guy.

Slide the dongle down the door, sit on your butt, and, kazow! Where'd that rowing machine come from?

This is just a small sample of what the resistance band can do when it becomes attached to something stable. At about
.01 percent of the price of a year long gym membership!
You're never going to put on a ton of muscle mass with just a band, but, if you're aiming for a trim, strong physique
it's just perfect.

FAQ
Q. When you switched from smoothies to regular food for dinner, did you continue to
lose weight or did it stabilize?
-It stabilized. But we only switched to smoothies when the target weight was reached. I would've been
on them longer but I lost my weight fast for some reason. The other PCPers were on them for longer
but have just gotten off. The smoothies were actually one of my favorite parts and I still drink one
when I don't feel like cooking or want a light meal.