Adam Campbells Diet ???'s

[JimBo123]

1. Eat as many of these vegetables as you desire throughout the day.

Asparagus, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, corn, cucumbers, egg plant, lettuce, mushrooms, onions, peppers, pickles, spinach, squash, string beans, tomatoes, zucchini. Of course, oil-based, low carb dressings are fine for dipping, steaming is great, as well as sautéing with garlic (fantastic for fresh spinach with olive oil).

2. Eat as much lean meat as you want: 90 percent lean beef, turkey, chicken, tuna, salmon (any kind of fish/seafood really). (You can eat bacon, ham, and fattier meat, too, but just for the sake of being politically correct, limit these to one to two servings a day.) Use low-carb marinades and rubs to add variety to things like chicken and beef.

3. Especially avoid high-carbohydrate snacks. That is, anything that would spike your insulin between meals. Instead eat pepperoni or cheese (or better yet, pepperoni sticks dipped in soft cheese! or tuna, etc. Also, eat at 1-2 servings of peanuts, almonds, sunflower seeds, and pine nuts per day (great snacks).

4. Allow yourself one to two servings (but only at ONE meal) of the following: whole grain/wheat bread, brown rice, sweet potato, oats/oatmeal (In other words, if you want a sandwich for lunch, eat it. If you like oatmeal for breakfast, eat it.)

5. Limit fruit intake to 2 servings a day. Choose from: strawberries, pears, peaches, apples, and grapes.

6. Have as much coffee (with cream or artificial sweeteners), diet soft drinks, and tea as you like.

7. Drink lots of water. Let's say 16 ounces ever two hours you are awake on top of other beverages.

8. Drink (roughly): 15 grams of protein, 45 grams of carbohydrate (high-glycemic like maltodextrin or dextrose) in 12 ounces of water--half 5 to 15 minutes before your workout, and the rest evenly divided every 15-20 minutes of your workout. (This is basically a "Nutrient Timing" principle.)

9. After your workout, drink 20 grams of protein and 20 to 40 grams of carbohydrate. (These numbers are debatable, but I think they'll do the job quite nicely.)

10. Eat eggs and plenty of cheese. Avoid milk most of the time. (If you love it, limit it to one serving a day.)

Does this make sense. You'll get plenty of carbohydrates but you'll time them correctly and you won't be eating the 'bad" ones when it counts. The idea is that you'll keep insulin levels low all day long (high insulin inhibits fat loss and promotes fat storage) except during your workout, when you'll use insulin to decrease protein breakdown. You'll also eat protein at the same time, to enhance protein synthesis. Plus, by eating before and during your workout, you can workout as intensely as you desire. So it's the best of both worlds: faster fat loss with more energy. In addition one problem with a pure fat loss ketogenic diet is that although you preserve muscle, you can look "flat" because of the reduced glycogen stores. This plan keeps your muscles looking full and feeling big. Basically, it's meat and vegetables. So you don't have the pasta and bread, but you really don't need it if you get creative enough with food preparation. I'd also recommend that if you can sneak a fiber supplement in during the day (BeneFiber or Metamucil) say, 30 minutes before you eat any meal in which you eat the foods that are in number four you'll enhance your results even more.


You think its ok for me to start this diet? I'm 13. And looking for a diet plan that i can start for a really long time if not the rest of my life. Would this be a good idea? After i lose the fat of course ill lighten up on it and start doing more intensive cardio and stuff.
Also is the protein shake necessary?
because i dont think that its recommended at my age.

[JimBo123]

:\ ill say it again i guess just in case poeple missed this thread and thought i was just rewriting adams diet plan

You think its ok for me to start this diet? I'm 13. And looking for a diet plan that i can start for a really long time if not the rest of my life. Would this be a good idea? After i lose the fat of course ill lighten up on it and start doing more intensive cardio and stuff.
Also is the protein shake necessary?
because i dont think that its recommended at my age.

[Haloed]

Yes, it's ok for you to start the diet plan. You can take protein shakes, they're fine at any age.

[jimb213]

man, for a second, I thought you were me

[Adam Campbell]

I also think it's fine although I think just follow it as a loose guideline. Certainly eat plenty of protein, eggs, vegetables, nuts/seeds, but also fruit AND milk at your age regardless of your goals. In addition, eat beans and whole grains. All this is really just "clean" eating; if you cut out the junk and avoid highly processed foods--white foods as some call them, or "anything that comes in a box"--then you'll start a habit that will benefit you for life.

I'm impressed that you're interested in making this a lifestyle. You will be far ahead of your peers in many ways.

[JimBo123]

Ok thanks sounds good.

So for me i would just change to these?
5. have as much fruit as you want Choose from: strawberries, pears, peaches, apples, and grapes.
6. have as much milk as you want (i hate drinking that other stuff, + i've given up all soda)

_In addition, eat beans and whole grains_
so i can eat the cereal Total: Protein for breakfast and a Turkey/tuna sandwich with wheat bread for lunch?

[DigitalRob7]

In regards to the diet rules number 1 and 2,
does that mean you should eat as much of those vegetabls and as much of those lean meat as you want for lunch and dinner or for the in between snacks? because number 3 says all snacks should be pepperoni, cheese or nuts/seeds
This brings up my last question, you said you shouldnt eat anything that "comes in a box" (packaged, processed im assuming) but doesnt pepperoni come in little plastic packages??

[Adam Campbell]

#3 simply means no highly processed carbs or carbs that are quickly converted to sugar. The pepperone/cheese thing was kind of silly example to show that you can have some interesting snacks that wouldn't normally be thought of as diet food. Vegetables, lean meat, and nuts and seeds are great for snacks.

Don't take me so literally on the box thing--I just said that's a common saying that fits pretty well. Many "boxed" foods are typically not the kind of foods you should be eating: sweetened cereal, for example.

Remember guys, I just put this up on a whim based on a project I'm working on with Jeff Volek. The idea was simplicity, not overthinking. The "rules" were created to prevent you from having to worry that much about calories. However, the more food items you put in, the more you should probably consider counting calories and figuring out what you're eating. The idea of this "diet" is to keep insulin levels low, so you eat foods that don't raise them. It just so happens those are the same foods that are pretty filling.

Bottom line: Make the majority of food you eat lean meat, vegetables, and nuts and seeds and your body pretty much regulates your hunger while accelerating it's use of fat for energy.

[Lost Dog]

I know it hasn't been that long, but I'm down 5 lbs (might be some water, too...), never hungry, and full of energy. I can phsyically see the drop in belly fat, too.

Plus, it's surprising how mentally relaxed I am. I used to worry about calories and macros to the point where I would "strategize" on how to end the day with all the right levels.

Now, I just eat the right foods and let my body take care of itself. It has been very liberating, almost like a vacation.

Even for those who feel the need to count and balance everything, I would highly recommend this plan every once in a while, just for he mental break.

[raymond3]

Adam,

A quick question on the diet, this is mine that I follow pretty much mon-sat. Do you think this would fall under, or close to the diet you are prescribing?

Break:
1/2 cup oatmeal
1/2 cup 1 % milk
1 scoop of ON's anobolic milk
1 tablespoon peanut butter

snack:
spinach/salad mix
olive oil
3 oz boars head turkey breast
almonds

lunch:
1/2 cup brown rice
5 oz chicken breast
almonds

snack:
1 can tuna
lf mayo
apple
almonds

dinner:
5 oz chicken breast or lean meat/pork
salad/spinach mix
olive oil

PWO
Fruit
fruit juice
whey protein

snack:Protein shake
1 cup 1 % milk
2 scoops of ON's anobolic milk

[Morris]

I've just got one question: I love cereal and rice and I have it setup where I can only eat one of these a day. My question is that since cereal in milk and rice and beans make a complete protein would it be considered a carb or protein?

[david_04]

Hey Adam, I'm just curious to know the same thing as the post above. Would it be ok to have oatmeal for breakfast and a sandwich for lunch? Would this be too bad or would it be best to just stick to one serving per day like you suggested?

Thanks,

David

[TDPurcell]

Is there is any particular reason why oranges are not listed as an acceptable fruit as a part of this plan?