SHREDDED IN - DAMIEN PATRICK€¦ · day 1 meal contents meal 1 -before work 1.5 cups old fashion...

SHREDDED

IN

7

MY DIET

the basics

Before I get into my diet I would like to give you the basic rules that I

follow during dieting and some key concepts you should know for future

reference when creating your own diet. Now if you already know about

dieting, feel free to skip right down to my daily diet that I used during

my “Shredded in 7” series. However, if you do not know about dieting I

suggest you read the little information provided.

What kind of diet did you follow?

I use a whole foods flexible dieting approach to my nutrition.

Why?

It doesn’t matter what stage I’m at with my diet. When I say stage, I

mean cutting, bulking or whatever I’m trying to do to manipulate the

way my body looks. My diet must target two things effectively. The first

is to consume the correct number of macronutrients. The

macronutrients are what is responsible for my body composition,

muscle building and fat loss, energy renewal and nerve function. I

make sure I hit my macronutrient numbers by tracking them with one of

the many apps available today. The one I currently use is

MYFITNESSPAL. This makes it very easy and saves me time from the

old days of when you had to write everything down.

The second thing that my diet must effectively cover is my daily

micronutrient needs. Now this is a very complex thing and I can write

an entire book on the benefits of individual micronutrients on your

training but we will simplify it. Micronutrients are essential for muscle

recovery and repair, cellular energy, immune function and more.

These are the two reason I prefer the whole foods flexible diet

approach. The flexible for me means just keeping those two principals

in mind even if I need to eat out. So even if I eat out, I’m looking at

healthy choices and whole foods. I do have a cheat meal on Sundays!

What else should I know?

A lot! Seriously dieting can be a very complex topic and I can spend

dozens of pages writing about the importance of each macronutrient in

the dieting process but we won’t do that here. As I said before this is a

simple outline for you to follow. I do however have a few other rules I

follow strictly when I’m cutting.

The first rule is my diet should help to me maintain as much lean

muscle mass as possible. This means no long-term starvation diets or

in other words diets with huge caloric deficits. We are talking 800-1000

calories a day below what you need.

The second rule is my diet should help me to maintain my energy

during my training. This basically ties into what I said earlier about

nutrients and staying away for super low calorie diets.

The diet

The last few things about my diet:

My diet usually consists of 5 meals per day and I count snacks as

meals. Now this is how I break my diet down because of schedule

and timing of workouts. You do not have to break your diet down

like this to see results.

My diet was roughly responsible for 50% of my weight loss.

Normally I follow a 70/30 formula. That means 70% of my weight

loss would come from diet and 30% from training. This is easier to

maintain in the long run but normally I would try to keep my

weekly weight loss between 1-2lbs and in this “Shredded in 7”

program I did not adhere to that.

With a short intense weight loss program like “Shredded in 7” I find the

50/50 approach better as I prefer the higher calorie diet for energy

during the training.

My diet was 500 calories daily under my maintenance calories. It

is important to know before this I was bulking and I knew roughly

how many calories I was consuming above my maintenance

calories.

If you are not sure how to calculate maintenance calories you can do

two things. You can either use a calculator like the TDEE

CALCULATOR (google search) or you can use your MYFITNESSPAL

and track your calories for 2 weeks as you eat normally without trying to

gain or lose weight. Watch the scale as you track and write the daily

numbers down. Then you would add them up and divide for your

maintenance calories.

The TDEE calculator is not 100% accurate because of many factors but

it does give you a nice ballpark figure to start with. You can then adjust

up and down the calories based on your results.

I suggest before starting the “Shredded in 7” program or any intense

workout program for weight loss you should calculate your number and

track it. Aim for a weekly weight loss between 1 to 1.5lbs from just your

diet alone.

PROTEINS/ CARBS / FATS

Now when it comes to how much protein, carbs and fats you should

consume on a diet or a bulk you will find it is not a simple question with

a simple answer. I’m going to show you what I did and you will need to

figure out what works best for you.

Protein– 1 gram per lb. of weight. You will often see bodybuilders

suggest ridiculous numbers here for protein like 2 grams per lb. I have

yet to see any studies that suggest any benefit in that amount I do

however increase the amount of protein during show prep and peak

week but that is a different topic. From experience this number has

worked great for myself plus or minus .25.

Fats- 25% of my calories

Carbs- Whatever is left over

To sum things up. On this diet, I was aiming for 2500-2600 calories. I did not

pick an exact number because I was not stepping on stage for a competition so I

did not want to stress out over being perfect. The same goes for my

macronutrients. The goal was to improve my appearance in 7 days and have

fun doing it. If you are slightly off on your diet and put in the work in your training

things will work out!

2500-2600 kcals

PROTEIN – 200-210

CABS- 270-280

FATS- 66-70

I start every morning with a cup of black tea - pure. One thing you will notice

about my diet is I eat the same stuff a lot and I change the portion sizes and

sometimes when I eat that thing. My life is always on the go and I need things

that fit my macros easily but are also healthy and take little time to prepare. If I

go over or under my macros, then on the following day I will make up the

difference in that macro

I prepare a few items in bulk on Sunday because I eat these a lot and it saves

me time.

Those items are as follow:

Chicken breast - baked or boiled

Sweet potato

Brown rice or white rice

Lentils

Black Bean

DAY 1

MEAL CONTENTS

MEAL 1 -BEFORE WORK

1.5 CUPS OLD FASHION OATS

1 CUP FROZEN STRAWBERRIES

1 SCOOP RICE PROTEIN MIXED IN- GENERIC

1 TBSP PEANUT BUTTER

1 CUP ALMOND MILK

MEAL 2- BEFORE TRAINING 4 EGG WHITES

1 CUP SPINANCH- pre-cooked

SNACK POST WORKOUT 1.5 SERVINGS PLANT BASED PROTEIN

1 CUP FROZEN BLUEBERRIES

MIX WITH WATER

SNACK

2 SLICES EZEKIEL BREAD


1 TBSP ORGANIC AGAVE STRAWBERRY JAM

MEAL 3

2 CUPS BROWN RICE

1 CUP SWEET POTATOES

1 CUP KALE – pre-cooked

8 OZ CHICKEN BREAST

I Season my food with a variety of salt free spices but did not include that. Meals also do not

include garnishes I commonly use, such as cilantro and parsley

DAY 2

MEAL CONTENTS

MEAL 1 -BEFORE WORK


1 CUP FROZEN STRAWBERRIES



1 CUP ALMOND MILK

MEAL 2- BEFORE TRAINING 3 BOILED EGGS

1 SLICE EZEKIEL BREAD

1 WHOLE AVOCADO


1/2 CUP FROZEN STRAWBERRIES

MIX WITH WATER

SNACK

2 WHOLESOMECHOW – PROTEIN PANCAKE-ORGANIC



MEAL 3

1 CUP COUSCOUS

1 CUP KALE – pre-cooked

6 OZ TILAPIA

DAY 3

MEAL CONTENTS

MEAL 1 -BEFORE WORK


1 CUP FROZEN MANGOS



1 CUP ALMOND MILK

MEAL 2- BEFORE TRAINING 4 WHOLE EGGS

1 CUP LENTILS



MIX WITH WATER

SNACK

2 WHOLESOMECHOW – PROTEIN PANCAKE-ORGANIC



MEAL 3

½ CUP KALE – pre-cooked

½ CUP BLACK BEANS

8 OZ GROUND TURKEY

DAY 4

MEAL CONTENTS

MEAL 1 -BEFORE WORK


1 CUP FROZEN MANGOS



1 CUP ALMOND MILK

MEAL 2- BEFORE TRAINING 5 EGG WHITES

1 CUP WHITE POTATO MASHED

½ AVOCADO


1/2 CUP FROZEN MANGOS

MIX WITH WATER

SNACK

2 SLICES EZEKIEL BREAD

4 oz. ORGANIC SLICED TURKEY

2 SLICES AVOCADO

1 LETTUCE LEAF

1 HALF SMALL AVOCADO

MEAL 3

1 CUP STEAMED BROCCOLI

1 CUP BROWN RICE

6 OZ CHICKEN BREAST

DAY 5

MEAL CONTENTS

MEAL 1 -BEFORE WORK


1 CUP FROZEN MANGOS



1 CUP ALMOND MILK

MEAL 2- BEFORE TRAINING 3 WHOLE EGGS

1 CUP BLACK BEANS

½ CUP FRESH MADE SALSA



MIX WITH WATER

SNACK

6 OZ GROUND CHICKEN

1 CUP BROWN RICE

½ CUP SPINACH

MEAL 3

1 WHOLE CORN- LARGE

½ BROCCOLI

1/2 CUP BROWN RICE

6 OZ ATLANTIC SALMON

I often snack on apples and almonds but did not write this down. I use

these small snacks to make up lost macros in my diet.

On Saturday and Sunday, the meals will look pretty much the same

except for my Saturday Meal 3, Sunday Meal 2 and Sunday Meal 3. On

these days, I will replace those meals by eating out at a local small

restaurant. I of course bring my phone with me and write my macros in

from what I pick to eat. Sunday meal 3 is usually my cheat meal of the

week.

SHREDDED IN - DAMIEN PATRICK€¦ · day 1 meal contents meal 1 -before work 1.5 cups old fashion...

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