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My new diet plan

Since we’re on the subject of health and fitness, yesterday I picked up my new diet plan from Fahad. It’s a lot tougher and he’s added an extra work out day bringing it up my work out days to four. They’ve also increased my weights considerably and are going to be giving me a harder time at the gym. My new diet plan also includes supplements for the first time. I will be taking two supplements, Whey Protein Isolates and Ripped Fuel. Whey Protein from what I understand and have read will help me considerably in a variety of ways from helping me grow and repair my muscles to strengthening my immune system. Ripped Fuel on the other hand will help me burn fat, give me an energy boost and also help me gain lean muscle mass. I got both these supplements from Souk Sharq from the shop across from Nokia. Whey Protein was KD25 while Ripped Fuel was KD20.

Below is my new diet plan, you will notice it now includes burgers. Not any burgers though, I can’t have McDonalds or Johnny Rockets for example, it’s got to be better quality burgers like from Burger Boutique, Slider Station, Applebee’s and Chili’s. I tried the Chili’s burger today with a side order of broccoli and I have to say that’s the most horrible side order I have ever had with a burger. If I ever had a burger nightmare that would have been it. On the bright side I did have a burger.

Here is the diet plan:

WORKOUT DAYS

8:00 am: Upon Waking:
500ml of Water + 2 capsules of Ripped Fuel

8:45: BREAKFAST
2 Egg Sausage McMuffins (No orange juice)

11:15 – Snack
1 scoop of ON’s 100% Whey Protein mixed w/ water

1:30: Lunch
Option 1: 1 Burger (double patty), no cheese, no mayo + salad w/out dressing
Option 2: 1 edamame w/out salt, 6 pieces of maki, 9 pieces of sashimi
Option 3: 1 Shish Tawook or Tikka Meat, small hummus w/out oil, 1/2 white bread, tabboula without dressing

4:00 – 2 capsules of Ripped Fuel

5:00: SNACK
1 scoop of ON’s 100% Whey Protein mixed w/ water

8:00 – 8:20: WORKOUT + 10 minutes of cardio

Immediately After Training:
1 scoop of ON’s 100% Whey Protein mixed w/ water

60 Minutes Later:
No carb, low fat, high protein, high veggie dinner

_____________________________________________

NON-WORKOUT DAYS

8:00 am: Upon Waking:
500ml of Water + 2 capsules of Ripped Fuel

8:45: BREAKFAST
2 Egg McMuffins (No orange juice)

11:15 – Snack
1 scoop of ON’s 100% Whey Protein mixed w/ water

1:30: Lunch
Option 1: 1 Burger (double patty), no cheese, no mayo + salad w/out dressing
Option 2: 1 edamame w/out salt, 6 pieces of maki, 9 pieces of sashimi
Option 3: 1 Shish Tawook or Tikka Meat, small hummus w/out oil, 1/2 white bread, tabboula without dressing

4:00 – 2 capsules of Ripped Fuel

5:00: SNACK
1 scoop of ON’s 100% Whey Protein mixed w/ water

8:00 – Dinner
No carb, low fat, high protein, high veggie dinner

12:00 – Late Night Snack
1 scoop of ON’s 100% Whey Protein mixed w/ water

87 replies on “My new diet plan”

Mark, Pro Complex is the way to go. It’s made by the same company that makes 100% Whey Gold standard.

I think Fahad is a knowledgeable guy, But lets say that he knows 100% about training, 80% about dieting and defiantly -30% about supplements.
good luck

i agree with naser pro complex is better. another thing you should go with casein protein late at night rather than whey cause whey is fast absorption (preferably after workout) while casein is slow digesting protein better before sleep. I also think you should add carbs and a fruit with the meal before workout to give you more energy. There are many other great supplements out there you should definitely look at like multivitamins, fishoil, hmb.

Hassan,
Yes you may, as long as you’re restricting enough calories to promote fat loss.
_______________

Na9er,
It is better, but Mark doesn’t need it.
_______________

Zack,
Thank you, and correction: Fahad knows 100% about supplementation.
_______________

Stafa,
And the relevance of his origin to tabboulah salad dressing is a factor that should be considered?

Mark,

It would be much better if you have a little bit of olive oil with the salad or tabboulah. Not only olive oil is healthy but it will help you absorb most vitamins from the salad.
Always mix a little bit of fat with your salad, that is the rule.

I was cool about all this fitness posts. Until today, when the supplements came!…

Even though you will say, its vitamins or whatever, i still wouldnt agree on that.

Dude, supplements are none sense allow me to say!! whey protein is good but fat burner .. come one !!
do you call humous, burger, white bread, sausage mcmuffins and low fat food is a diet?!!
Real diet should be cutting off everything except vegetables (green ones), meat/chicken (grilled) or cooked, no sugar at all (aything contains sugar as well), no carb and no fat!!! that is the real diet with a good workout then you can say that you will have results you are looking for!!
And such photos like the one you are showing and anything related to competitions came from steroids!! where i workout, most of the guys inject themselves!!

Thanks for everyone for the tips but I’m just going to do what Fahad recommends for me simply because he has all my stats and is monitoring me. I have very little knowledge about supplements, the only thing I had heard about was Mega Mass which is what I took when I was working out back in high school and it increased my weight from 68KG to 78KG. Other than that I knew very little until I researched the two supplements I started taking yesterday.

Those 3 guys are Abercrombie & Fitch models. They usually stand like that at the entrance of the stores and girls (and some guys) come and take pictures with them.

fns,
1) So, what’s wrong with a fat burner?
And no one said dieting has to be super clean. Mark isn’t dieting for a bodybuilding competition dude; he’s already below his ideal weight.

2) I wouldn’t recommend claiming if people are on anabolic/androgenic steroids unless they confess to you or you’ve seen them actually inject.

3) Diet was designed in regards to his current training plan, intensity and energy expenditure. The diet will change every 2-3 weeks depending his Mark’s progress.
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John,
The source of protein at lunch already has around 10-15g of fat. No need to add in extra.
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SM7,
5 lbs.
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Rayboy,
Whey protein is derived from milk. It’s actually safer to consume than the milk you buy at your local supermarket.

The fat-burner is composed of exracts, herbs and caffeine designed to burn fat and promote water-loss. I don’t trust any fat-burner, but I do trust this brand.

Supplementation was added after Mark completed 3+ months of training.
_______________

NKN,
Casein is filtered crap. Don’t believe everything you read. I recommend a whole-food (solid protein) meal plus veggies 0-60 minutes before sleeping to feed your muscles.

Carbs pre-workout have been proven to NOT be of benefit. You’ll only end up crashing within 30 minutes, and it’ll blunt HGH and TEST levels from performing optimally once you start working out.

HMB, Fish oil and a multi-vitamin/mineral are all great to any diet plan.

Ripped Fuel contained ephedra, a weight-loss substance eventually banned by the Food and Drug Administration (FDA) over growing concerns about the associated risk of heart attack and stroke.

Unfortunately, weight loss supplements such as Ripped Fuel® can carry a host of side effects because of their metabolic boosting ingredients. Anyone who has ever had a little too much coffee can certainly attest to the jittering, restlessness and anxiety associated with getting too much caffeine. In addition to 800 milligrams of caffeine-containing guarana per dose, Ripped Fuel contains other stimulants that may cause numerous side effects.

Although help with weight loss may be a worthy goal, losing overall health in the process will largely outweigh the results.

Why do you think that? I’ve been following the diet very strictly since I started with Core. hell I followed my own personal imposed no junk food and fried food diet for a whole year before joining Core without any issues.

I have a very strong will and I am very disciplined. I was telling Fahad yesterday how I stopped eating Mangoes, my favorite fruit ever because Fahad told me once Mango had sugar. Mangoes, imagine that! Even when I had a fractured wrist and I was wearing a cast I still went to the gym 3 times a week and I still worked my ass off. So I actually find it very offensive that someone would think I couldn’t handle the above diet which actually includes burgers, sushi and tikka for lunch!

Salem,
Ephedra’s banned and no longer sold OTC. The side effects you listed are only evident if Mark is going to consume other sources of caffeine and fail to consume an optimal amount of water.

Ripped Fuel will not hinder your health, unless you plan on popping 10 capsules at the same time for 2 months straight.

I’d also like to add that supplementation is the least of our problems, since 80% of Kuwait is obese and both alcohol and tobacco are listed #’s 1 and 2 for causes of death globally.

From one burger-based diet to another. Nothing wrong with that, I understand it works for Bill “Superfoot” Wallace.

But why is Mark on St. John’s Wort (in Ripped-Fuel)? Is it that depressing?

My diet before didn’t include burgers but I was allowed to cheat once a week (Friday) and have a burger for lunch (but not fast food burger) if I wanted to.

A burger’s a full-fledged satiating meal that contains every macro nutrient when consumed in its appropriate portion.

I’m assuming St. John’s Wort is there to minimize any energy crash induced by the amount of caffeine.

Let me say something here, as for the fat burning supplements I’m sure is just a matter of time until the FDA or any other agency will tell you it will harm you in such and such way I have to say also that many law suits are filed against Fat burners manufacturers, Further more these supplements are simply geared towards detoxifying and shedding excess water weight. This has noticeable short-term appeal, but does not serve as a long-term solution, if you go to the site of “mayo clinic” you will find that most of the ingredients that the manufacturers claim to be effective are actually NOT and most of them also are categorized as UNSAFE.
The reality is that there’s no magic bullet for losing weight. The most effective way to lose weight and keep it off is through lifestyle changes: Eat healthy, low-calorie foods, watch portion sizes and be physically active. It’s not magic, but it works and its safe.

I’m not trying to lose weight.

Btw I have to admit the only thing I don’t have any diciplin in is cardio. I hate cardio. Part of my new training involves 10 minutes of cardio after my 20 minute session. I was able to do just 3.5 and then I stopped. I hate cardio!!

Very well said Salem, I can’t agree more. Try living a healthy lifestyle for a change, drop the diet plan your following “the burger and greesy 2 Egg Sausage McMuffins (No orange juice)”. Eat green and exercise more often, add fruits to your cereal, have an extra glass of water start. Try living healthy without drastic changes and you’ll notice a difference.

Sulaiman what kind of difference will I notice?

I am guessing you must be new to this blog because if you’ve been a long time reader you would know that I am living a healthy lifestyle and I am trying my best to encourage everyone to live healthy as well.

Just because my diet involves a big breakfast it doesn’t make me unhealthy. I was having cereal for my breakfast before but then it turned out it wasn’t giving me any nutritional benefits so now I am having a healthier alternative.

Hey Mark,

This is good stuff. One point I would personally disagree on is giving up on Mangoes. It isn’t called the king of fruits for nothing. A single mango is equivalent to one complete meal(a good one at that).So see where u can accommodate that.As far as supplements the Kuwait market is a RIP-OFF:)

Btw I take it back, my Whey Protein is 2.4KG which like Fahad said is around 5lb. It costs half the price on Amazon but its too heavy to ship.

FDA’s approval list is a joke, albeit extremely ironic.

The world’s currently suffering from heart disease, diabetes, high blood pressure and amongst other diseases because of supplementation? Last time I checked, the death ratio of supplement users to smoking, drinking and eating like a pig was 2-to-a few million.

Like I said, popping a few caffeine pills and downing a protein shake or two is the least of our concerns when everyone’s too busy eating, smoking and drinking beyond their physical limitations.

I am truly baffled by how much people care about the exterior whilst destroying the interior….taking supplements will eventually take its toll on your organs and will cause some serious long term illnesses…my advice is to ditch the supplements and stay clean…

f7ee7eely could you tell me what supplements specifically will take its toll on my organs and cause me serious long term illnesses? Or are you saying ALL supplements including harmless ones like vitamin C tablets are also dangerous?

huh, Stopping Mango because it has natural sugars!
Replacing it with Sausage McMuffins, Burgers, white bread and No good Omega3 Fats!!!
Fahad do you know what is the best FORMS of Vitamin-A-C-D-E for example?
and Mark you said that you don’t need to lose weight!
and like someone said good luck following that schedule.

zack: I am not a nutritionist but it’s obvious that you can’t replace my whole diet with mango.

Also who said I want to lose weight?

Mark, I think people here are only concerned. The moment you talk about “supplements”, all kinds of warning bells go off. I was taking Whey protein (only 30grams a day) for few months. Then my routine blood check showed elevated Creatine levels. The doctor advised that I stop taking it and repeat the blood test after 2 weeks. This time, the reading was normal. I am not an expert so I decided to take the doctor’s advice.

WebMD on Whey Protein
“Whey protein is LIKELY SAFE for most adults when used appropriately. High doses can cause some side effects such as increased bowel movements, nausea, thirst, bloating, cramps, reduced appetite, tiredness (fatigue), and headache.”

See the highlighted “LIKELY SAFE”

About the Ripped fuel, even after removing ephedra, they have replaced it with something that will give similar results.
https://hubpages.com/hub/Ripped-Fuel-After-the-Ephedra-Ban–How-Safe-is-It

Of course, it’s your body and I assume you are doing sufficient research on this PLUS listening to your body.

Fahad,

Why assume anything?

St John’s Wort contains an active (hypericin) that is thought to act as a selective serotonin reuptake inhibitor, much like prozac.

Why would Twin lab add this to a ‘fat burner’? It does not help burn fat.

One real weight loss drug is sibutramine which also acts as a selective serotonin (and noradrenaline) reuptake inhibitor. Maybe Twin Lab are trying to reproduce the effect.

Interestingly sibutramine is no longer used in the UK because of the serious side-effects.

I would ditch the Ripped Fuel, especially if Mark is not trying to lose weight.

At best it is an expensive placebo, at worse….

Stick to caffeine, it’s cheaper and I think coffee taste good.

Cajie: Not all Whey Protein is the same. The cheap stuff can cause problems from what I read but the brand I am taking is counted as a good brand and is perfectly safe. That’s why WebMD says likely safe, because they can’t guarantee ALL the brands of Whey Protein are good.

Mark,

Please do check your cholesterol level now and two months down the line. If it got better, then I would like to go ahead and take the supplement route.

Fahad,

Does Whey protein increase your cholesterol levels

I don’t think I’ve every checked my cholesterol level since I was always too worried about what I would find out since I used to eat fast food daily lol

Funny how reading a few articles from, maybe…. “bodybuilding.com”? makes those people experts in health and diet.

Let him do what he wants!

The supplement I take is a not from a brand name; however, it covers what I need which are the following:

It tastes good (Cocoa!).
It’s also low in sugar, sodium, fat and carbs.
It also has the three main types of whey, concentrate, isolate and hydrolysate which Fahad said in a previous post that it is good if a whey product has all those types instead of just one type.
A plus side is that is also has digestive enzymes, so it can take some of the pressure off of your stomach during digestion.
ALSO, it has far less ingredients that have names which are out of this world (Xanthan anyone??).
The last and most important part of it all is that it’s cheaper than the other big names out there like Gold standard or whatever!! In my humble opinion, those are the factors that you have to consider when selecting a whey product and not:

“People say it’s better! I’m a sheep, so I”m also gonna say it’s better too!).

I bought 5 – 6 different whey products till I found what I need, so it comes with trial and error.

So to all of those “experts” out there, if you say it’s better, please do explain why!

Cajie here stated some valid points.
But the only symptom that I got was increased bowl movement. However, it was a good thing since it’s good to keep yourself regular (once a day at least), another symptom that you might witness is constipation, this started happening with me when I started taking whey with water or milk only, when I started having it with Banana, apples or any other other fruits full of fiber and some some extra water, it became better.

Love the Whey Protein. Not sure if you have it there–but here in the states they sell BodyFortress ($16 USD) at Walmart and its good stuff. 6 ounces of water, lots of ice and one scoop of protein powder and I’m good to go! I feel far healthier and although I am a female looking to just tone–I’ve noticed a difference within the 6 mths that I’ve been using it.

Good luck–

Where was this article? Consumer Reports just did an in-depth article on protein powders (maybe this is what you are referring to in regard to your reading) and BodyFortress faired well. Muscle Milk and EAS did poorly due to metals in the powders.

My dietitian here in the states recommended it–I just had 6 mth labs drawn and all my vitamin levels, cholesterol, protein, etc came back excellent.

I’m curious to know what you read….

f7ee7eely,
Whey protein is derived from milk and is actually a lot cleaner and safer for consumption. Ripped Fuel is a herbal fat-burner. What exactly do you mean by “stay clean”?

Mark’s on two mild dietary supplements, not anabolic/androgenic steroids.
______________

Zack,
Mark can add in mangoes.
Best source for Vit. D: D3
Best source for Vit. A: Retinol
Best source for Vit. E: d-alpha-tocopherol
Best source for Vit. C: Esterfied Vitamin C (this is debatable)
______________

cajie,
You mean “creatinine”. I’m not so sure the whey protein was the culprit. Any high protein diet without sufficient fiber and water intake will increase creatinine levels. Creatinine blood levels can also increase temporarily as a result of muscle damage induced by intense training.
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Suleiman,
Because I have the option and choice of assuming, but by all means you are right. And coffee does taste good.
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a,
Whey protein does not raise cholesterol levels. Dietary cholesterol (from eggs, lean red meat, chicken, raw nuts) do not raise LDL (bad) cholesterol levels; they increase HDL levels. You need high HDL (good) cholesterol levels for optimal testosterone production.
______________

Nael,
The more filtered the whey protein is the better. Excluding pre & post-workout, always include greens (or any high fiber food) when consuming your protein sources. High protein diets do cause constipation, making your bathroom experiences a living hell.
______________

K in NY,
If your lab results came out solid then you don’t need to change anything. Stick to your whey protein source and don’t over think things.
______________

I wish you the best of luck but this diet doesn’t sound healthy at all. More like a one way ticket to clogged arteries and gout. 🙁 But I admire your will to try. 🙂 BTW, I’m not the goddess of healthy eating but for now I can chow down on whatever I want. I know when I get older I will have to eat smart. For now, its oink oink city. As long as I can bounce a quarter off my ass I am good to go…haha

@Fahad, Regarding my creatine levels, actually I am not sure either. Your reasoning sounds quiet plausible (muscle damage due to intensive workout). As I said, it was something I had started taking just a few months back; but a very senior doctor from Sabah hospital who I visited to get a second opinion on the lab results recommended that I stop taking the protein. I am still in 2 minds about this but I am currently off the whey protein.

Strangely enough, this popped up just 1 hour ago in my inbox.

“Heavy metals found in protein shakes”
https://www.burnthefatblog.com/archives/2010/06/heavy_metals_found_in_protein.php

expatandthecity,
Mark isn’t fat. He’s actually below his optimal weight. His diet is healthy enough to start with and will gradually change depending on his weekly results.
______________

Suleiman,
I most certainly do not doubt that bro, your profession does indeed require you to make justifiable conclusions. Truly wish you nothing but the best.
______________

cajie,
As long as your internal organs are functioning optimally and you’re consuming a sufficient amount of water then you are good to go.

I researched about the link you posted. You get what you pay for, so don’t skimp on getting nothing but the best whey protein powder available.

I think I am going to post my six pack here once I get it so I can show everyone I am not fat lol. Everyone I meet is always shocked because I am thin. They’re always like “I expected you to be fat” and I would be like yeah and living in the basement of my mothers house eating burgers all day right?

Mark,
You need to post a picture of yourself asap 😛
______________

Jack,
A supplement is an addition to an already flawless nutritional plan. They’ve gotten a bad rep because people tend to compare them with anabolic/androgenic steroids AND/OR use them as REPLACEMENTS for whole food.

Their safety depends on the dosage, duration and other factors such as nutrition, training, water intake and health.

Fahad,
I enjoy your posts. Some people here seem to think being healthy means you can never eat anything unhealthy. So what if Mark indulges in Mcdonalds for breakfast as long as he exercises and watches his overall diet.

expatandthecity,
The diet prescribed above is UBER healthy. You might think a bowl of whole grain cereal with fruits and skimmed milk is the way to go, but think again. A high calorie, high fat and high protein breakfast provides your metabolism with an early morning challenge and a superior boost of energy throughout the day. Moreover, Mark will feel a lot more satiated.

The burger is also healthy, since the one’s I told Mark to eat have good protein/fat/carb ratios. The added salad will provide Mark with extra vitamins, minerals and fiber. I’m not adding in any additional fats to his diet (olive oil, nuts, etc) due to the pre-existing fats in breakfast and the burger (or his choice of lean animal protein, which has around 10-15g of fat).

In my opinion, the farther you divert from what you like, the harder time you will have sustaining/maintaining your fitness goals.
___________________

Sarah,
Me.
___________________

b k,
Thanks bud 🙂
Yes, I am in total agreement with you.
___________________

Joe’s Box,
Anything and everything has a side effect (including water consumption). You just have to learn how to properly use rather than abuse.

@ Fahad: Well, what do I know??? I ate half a bag of Oreo cookies with a huge glass of ice cold, whole milk in bed last night. I woke up with a cookie in my hair. That was after a tremendous meal out. This morning I had two cups of coffee with cherry Pop tarts. For lunch we ate Johnny Rockets patty melts, fries, onion rings and chocolate shakes by the pool. All the swimming I did should cancel that out, right? 😀

Joe’s Box,
It was my pleasure 🙂
___________________

expatandthecity,
LOL That’s what bodybuilders call “shit-loading”. Use that excuse the next time someone questions your dieting techniques :P.

And yes, the sun tanning and “splashing water with my girlfriends for some good old fashioned fun” should burn the decade’s worth of sugar and fat you ingested :P.

How well did Fahad implement his great knowledge on himself? is he well fit, with ripped abs muscles?

I am not a gay 😛 but being 100% fit gives confidence in his knowledge!

for example I wont take a word of advise from someone 9 months pregnant belly such as those trainers we found at local Gyms !

A good diet need a good workout.

Fat burners are lies dude.

And about people on steroids ah come on dude give me a break!! you can so notice a normal body than a plastic one!! guys go to gym skinny and within 3 months they look like beasts!! muscular and shredded! from where did that come from!? a fat burner!!
I have been working out for 3 years in a row where i dropped 13 KG and got the body i want but still i do not look like those on the picture!! i have a personal trainer where i workout everyday except Fridays.

As what one of the coaches said “No money, no f****** body!!” which is so damn true.. means gotta be on steroids to get that kind body!

ur saying after 8 no carbs and high intake of veggies, arnt veggie carbs ?

Fahad, can you please clarify something for me?

what is the difference between fast digest carbs and slow digest carbs ? and when are you supposed to take them ?

does it work if someone wants to build ? and lose weight (not shred – lose excess body fat) at the same time ?

To be honest, im lost in what to intake at what time and when ..

for example, proteins should come after workout, but carbs need to come before.. but what carbs ? bread is carbs and lettuce is carbs, im testing on myself.. when i eat bread before gym i have more energy but i don’t lose weight, when i go for a ceaser salad (no dressing ) before gym i loser weight but have no energy..

whats a good food intake to loose weight yet sustain energy ? what are the things i need to avoid (other than the cliche things such as chocolate, butter, fatty stuff)

hey mark chill out i was just teasing u!
i apologize if u find my comment very offensive i don’t usually jerk around and make ppl upset 🙂

Mark,
Be careful with Ripped Fuel…. That stuff can mess your stomach up bad…. I used to take it all the time when I played College Basketball in the States… It helped with giving me an extra boost of energy… But one day in the off season I took Ripped Fuel on an empty stomach right before a conditioning session with my strength and conditioning coach and although the work out went well I ended up vomiting in the nearest gutter as I walked to the Subway! It wasn’t because of the work out because I didn’t find it that hard and I never threw up after working out no matter how tough it was and my stomach was empty all I had was Ripped Fuel pills and water… Also, If I remember correctly it has a lot of caffeine which is not really good for you..

Heyy fahad please say what precautions
we had to take this season as the climate
is too hot and doing work out is
extra strain and no electricity some times
please teach about what diet for this season

I could never start a diet program, and actually stick to it.
“5 o’clock, time for my snack.” HAH.
I’m more of a cravings person, akil 3l mzaj ;p

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