When looking to make an outstanding physical transformation, especially in such a short period as 8 weeks, the diet will certainly play a vital role. While training sets the anabolic process into motion, it is the food we eat that provide the raw materials necessary for building muscle tissue.

In other words, you may own the land and the tools, but no house can be built without concrete, wood and bricks! As well, no matter how much cardio you decide to do, unless the proper nutritional program is in place, you will continually take two steps forward and back when it comes to melting off body fat.

Below I provide you the basic tools you will need to set up a daily menu that is geared towards both muscle growth and fat loss. The very best diet plans do not simply take just calories into consideration, but also percentages of macronutrients (protein, carbs, fats) and their proper “timing” throughout the day.

I suggest you begin this process by taking your bodyweight first thing in the morning and also having a qualified trainer or physician measure your body fat. This gives you a tangible reference as a starting point. Then look in the mirror and study what you see.

Take stock of your physique and envision the changes you would like to make, not only in 8 weeks, but in the months beyond. Understand that this is a process, and while amazing things can be accomplished in short periods, you must remain realistic. Not only do we want to see you transform your bodies, but we also want you to feel as good as you look. Health must always remain paramount.

Remember, we are not necessarily looking for the best body, but rather the greatest 8-week transformation! You do not have to look like Mr. or Ms. Universe to be #1 in the ALLMAX Universe — not in THIS contest!

Here is a basic list of foods that are excellent when looking to rapidly transform one’s physique. It contains some of the highest quality proteins, carbs and fats available, and should make up the bulk of your plan.

PROTEINS

•  Chicken Breast

•  Turkey Breast

•  Lean Red Meat (Round, London Broil)

•  Lean Hamburger (At least 93% Lean)

•  Buffalo

•  Egg Whites (1 Yolk per 4 Whites)

•  Low / Non-Fat Cottage Cheese

•  Tuna Fish

•  Fish (Sole, Tilapia, Salmon)

•  Protein Powder

•  ALLMAX CASEIN-FX

•  ALLMAX ISOFLEX

BEVERAGES

•  Water (Best thing you can drink!)

•  Crystal Light

•  Calorie-Free Diet Soda

•  Black Coffee (Sweetener is OK)

CARBOHYDRATES

•  Oatmeal

•  Millet

•  Cream of Wheat

•  Brown Rice

•  Yams / Sweet Potato

•  Barley

•  Rice Cakes

•  Whole Grain Bread

•  Quinoa

•  White Rice

•  White Potato

•  Grits

•  Strawberries

•  Blueberries

•  Apples

•  Pears

•  Cantaloupe

•  Bananas

•  Grapefruit

•  ALLMAX CARBION+

HEALTHY FATS

•  Almonds

•  Avocado

•  Walnuts

•  Peanuts

•  Natural Peanut Butter

•  Natural Almond Butter

•  Olive Oil

•  Flax Oil

•  Fish Oil

FIBROUS CARBS

•  Broccoli

•  Lettuce

•  Asparagus

•  Cauliflower

•  Green Beans

•  Cabbage

•  Brussel Sprouts

•  Vegetables

Shockingly, this top-notch program is 100% Free! In addition, ALLMAX is giving you even more motivation! We’re going to select the best before and after transformation and the winner will take home an absolutely amazing grand prize pack.

 

The diet plans below are based on approximately ten calories per lb of bodyweight, generally a sufficient measure of steady fat loss (and for our purposes, also muscle gain/maintenance).

However, in some cases, those with very sedentary jobs, naturally slower metabolisms, and/or because of differences between the hormonal makeup of men and women, a lower calorie diet is needed to facilitate meaningful fat loss. If ten calories per lb of bodyweight is not producing results (at least 1-2 lbs of weight loss per week), a drop to 8 calories per lb may be necessary.

HIGH-ACTIVITY

WORKOUT DAY

Macronutrient Breakdown: (approx.) 2050 Calories

PROTEIN: 1 g per lb. Bodyweight
CARBS: 1 g per lb. Bodyweight
FATS: 0.25 g per lb. Bodyweight

 


Sample “Meal by Meal” Macro Breakdown
(with food suggestions)


MEAL 1

PROTEIN – 40 g (13.3 oz uncooked measure)

CARBS – 60 g (4 slices Whole Grain Toast)

FATS – 10 g (1.5 tbsp Natural Peanut Butter)


MEAL 2

PROTEIN – 40 g (5.7 oz cooked Chicken Breast)

CARBS – 40 g (5.5 oz cooked Sweet Potato)

FATS – 10 g (1/2 tbsp Olive Oil; three Omega-3 Fish Oil Caps)


MEAL 3 (Pre-Workout)

PROTEIN – 40 g (6.7 oz cooked Tilapia)

CARBS – 20 g (3 Rice Cakes)

FATS – 10 g (21 g Almonds)


MEAL 4 (Post-Workout)

PROTEIN – 40 g (50 grams measured on scale ALLWHEY GOLD)

CARBS – 80 g (3 scoops CARBION)

FATS – 10 g (1/2 tbsp Olive Oil; three Omega-3 Fish Oil Caps)


MEAL 5

PROTEIN – 40 g (53 grams measured on scale CASEIN-FX)

CARBS – 0 g

FATS – 10 g (1.5 tbsp Natural Peanut Butter)


 

*Note: You can add vegetables or a salad to any meal above.

LOW-ACTIVITY

NON-WORKOUT DAY

Macronutrient Breakdown: (approx.) 2050 Calories

PROTEIN: 1.5 g per lb. Bodyweight
CARBS: 0.5 g per lb. Bodyweight
FATS: 0.25 g per lb. Bodyweight

 


Sample “Meal by Meal” Macro Breakdown
(with food suggestions)


MEAL 1

PROTEIN – 60 g (75 g measured on scale ALLWHEY GOLD)

CARBS – 40 g (2 oz uncooked measure Oatmeal)

FATS – 10 g (1.5 tbsp Almond Butter)


MEAL 2

PROTEIN – 60 g (8.6 oz cooked Round Steak)

CARBS – 20 g (3.3 oz cooked Brown Rice)

FATS –10 g (1/2 tbsp Olive Oil; three Omega-3 Fish Oil Caps)


MEAL 3

PROTEIN – 60 g (8.6 oz cooked Chicken Breast)

CARBS – 20 g (2.8 oz cooked Sweet Potato)

FATS – 10 g (21 g Peanuts)


MEAL 4

PROTEIN – 60 g (10 oz Egg Whites uncooked measure
+ 3.8 oz Turkey Breast)

CARBS – 20 g (10 oz Strawberries)

FATS – 10 g (3 oz Avocado uncooked measure)


MEAL 5

PROTEIN – 60 g (79 g measured on scale CASEIN-FX)

CARBS – 0 g

FATS – 10 g (1/2 tbsp Olive Oil; three Omega-3 Fish Oil Caps)


 

*Note: You can add vegetables or a salad to any meal above.

HIGH-ACTIVITY

WORKOUT DAY

Macronutrient Breakdown: (approx.) 1435 Calories

PROTEIN: 1 g per lb. Bodyweight
CARBS: 1 g per lb. Bodyweight
FATS: 0.25 g per lb. Bodyweight

 


Sample “Meal by Meal” Macro Breakdown
(with food suggestions)


MEAL 1

PROTEIN – 40 g (13.3 oz Egg Whites uncooked measure)

CARBS – 40 g (10 oz Blueberries)

FATS – 7 g (10 g Walnuts)


MEAL 2

PROTEIN – 30 g (3.8 oz cooked Turkey Breast)

CARBS – 30 g (1.7 oz Quinoa uncooked measure)

FATS– 7 g (1 tbsp Natural Almond Butter)


MEAL 3 (Pre-Workout)

PROTEIN – 30 g (5 oz cooked Tuna)

CARBS – 20 g (3 Rice Cakes)

FATS – 7 g (2 oz Avocado raw measure)


MEAL 4 (Post-Workout)

PROTEIN – 25 g (1 scoop ALLWHEY GOLD)

CARBS – 50 g (2 scoops CARBION)

FATS – 7 g (1 tbsp Natural Peanut Butter)


MEAL 5

PROTEIN – 25 g (1 scoop CASEIN-FX)

CARBS – 0 g

FATS – 7 g (1/2 tbsp Flax Oil)


 

*Note: You can add vegetables or a salad to any meal above.

LOW-ACTIVITY

NON-WORKOUT DAY

Macronutrient Breakdown: (approx.) 1435 Calories

PROTEIN: 1.5 g per lb. Bodyweight
CARBS: 0.5 g per lb. Bodyweight
FATS: 0.25 g per lb. Bodyweight

 


Sample “Meal by Meal” Macro Breakdown
(with food suggestions)


MEAL 1

PROTEIN – 60 g (75 g measured on scale ALLWHEY GOLD)

CARBS – 40 g (2 oz uncooked measure Oatmeal)

FATS – 10 g (1.5 tbsp Almond Butter)


MEAL 2

PROTEIN – 60 g (8.6 oz cooked Round Steak)

CARBS – 20 g (3.3 oz cooked Brown Rice)

FATS –10 g (1/2 tbsp Olive Oil; three Omega-3 Fish Oil Caps)


MEAL 3

PROTEIN – 60 g (8.6 oz cooked Chicken Breast)

CARBS – 20 g (2.8 oz cooked Sweet Potato)

FATS – 10 g (21 g Peanuts)


MEAL 4

PROTEIN – 60 g (10 oz Egg Whites uncooked measured + 3.8 oz Turkey Breast)

CARBS – 20 g (10 oz Strawberries)

FATS – 10 g (3 oz Avocado uncooked measure)


MEAL 5

PROTEIN – 60 g (79 g measured on scale CASEIN-FX)

CARBS – 0 g

FATS – 10 g (1/2 tbsp. Olive Oil; three Omega-3 Fish Oil Caps)


 

*Note: You can add vegetables or a salad to any meal above.

• I suggest you purchase a digital food scale and measuring cups/spoons so all foods can be weighed and measured for accurate macronutrient counts.

• I suggest you purchase enough Tupperware to hold not only daily meals, but those meals prepared ahead of time and refrigerated for later use.

• Try to eat a wide variety of foods from the list for better overall amino acid and nutrient intake.

• Drink 1-2 gallons of fluid per day.

• Green vegetables are a “free food,” and do not count toward your carbohydrate intake.

• Adjust macronutrient profile downward each week as you lose weight.

• While the plans above suggest 5 daily meals, you have the option of spreading the food out over 6 or even 7 meals if that works better for you.

 

As a coach I certainly understand that not everyone has the desire and/or ability to weigh and measure every meal to perfection and instead will “guestimate.” This will not yield quite as good results as precisely measured portions, but  can still create a meaningful transformation as long as the following parameters are adhered to:

1. Try to eat 5-6 smaller meals per day rather than 3 larger ones.

2. Have your largest meals at breakfast and post-workout.

3. Eat until comfortably satisfied without over stuffing oneself.

4. During the transformation period attempt to cut all junk foods and alcohol out of your diet to ensure that all calories consumed will positively affect body composition.

5. When/if eating at restaurants try to consume similar foods as you would at home. As well, ask your server to have the chef prepare your foods without large amounts of butter, oils or salt.

6. If in a rush, a whey protein shake, such as ALLMAX ALLWHEY Gold or ALLMAX ISOFLEX will always keep you on track.