Your Protein Requirements

I've outlined your diet for you, but now it's up to you to figure out the quantity (amount). I want you to shoot for 2 grams per pound of muscle you have. All of you have had your weigth and BF checked all summer. Use your latest measurements. If your not sure, you'll have to guess. I'm sure you can come close.

First multiply your weight times your bf%. This will tell you your fat pounds. Then subtract that number from your total weight. That will give you your fat free mass or muscle pounds. Multiply that number by 2 and that is how many grams of protein you should shoot for. More is ok, but don't go less.

For example, on my last weigh in, I was 168 pounds with 12% bodyfat. Therefore I would multiply 168 x 12.5% (.125) =21 pounds of fat. 168-21 = 147 pounds of fat free mass. 147 x 2 = 294 grams of protein. I personally round that up and never go below 300 grams.

Bill

Your 11 week diet

Here is your diet for the start of the 11 weeks:
Breakfast (eaten within 20 minutes of waking): 1/2 C. oats, 1 scoop protein (VP2 or ProPeptide), med. grapefruit OR 2 scoops CORE MRP and med. grapefruit. You may need to add another scoop of protein to either of these choices. You'll see once I show you how to determine your protein needs.
Pre-training (immediately before weight training or cardio workout): VP2, 1/2 scoop DGC
Post -Training (immediately after weight training or cardio workout): VP2, 1 scoop DGC
30 minutes after weight training workout: egg whites, white potaotes
60 minutes after weight training workout: Pro MR or Pro MS (for women)
3 hours after weight training workout: egg whites, white potatoes, VP2
60 minutes after cardio workout: egg whites, potatoes, vp2
3 hours after cardio workout: Pro MR or Pro MS (for women)
This should still leave room for 3 more meals plus your before bed meal. These meals will be: 1.) Chicken, turkey or Tuna with vegetables 2.) 95% lean ground meat or Lean steak (filet) with vegetables 3.) Pro MS, Pro MR or CORE MRP shake.
Finally, before bed you will have Pro dessert or ProPeptide. Whichever you choose is fine but add 1 Tbsp of PB to it (measure this each time).

Next, I will show you how to figure out your amounts.
Bill

Keeping track of your calories

If you are going to be successful, you are going to want to keep track of not only your calories, but also your grams of protein, carbs and fats. You are going to need a way to keep track of all of these things. You can either use/find your own or you can use the one we have on our website. The benefit of using the PF Champs log on my website is I already have all the foods you will need in the database, thus making life easier for you. The cost of this is $25.00. This will last you 1 year. If interested send me an email (trainer@windstream.net) . Either way, be sure to have an accurate way to keep track of your calories.

The first things you're going to need are the right supplements and groceries.

1.) You are going to need a solid meal replacement powder. I'll give you 2 choices here. Pro MR/MS or CORE MRP. You just need to tell me which one you're using.

2.) You are going to need proper post training nutrition. We will stick with VP2/DGC combo

3.) You are going to need a quality protein before retiring for the night. Either Pro Dessert or Pro Peptide will work here.

4.) A pre-training energy booster is strongly recommended. I'd go for CORE ZAP. It's a great, jitter free, no crash energy, intensity amplifier.

You will need the right food:

Eggs, green vegetables, oatmeal, flaxseeds, EVOO, Chicken or 99% turkey, lean ground beef or filet (for the rich folks), white potatoes (I do the frozen ones) and any spices you like.

Exact diet will be next.

Welcome to the Follow Bill Challenge 2011

Over the next 11 weeks, you will change your body and train exactly as bodybuilder does while preparing for a contest. I'll tell you exactly what to do...you just have to do it.

Bill