FREE

DIET PLAN

ABOUT THIS DIET PLAN

1) Diet is as important as any other factor when it comes to making progress. You can train
and recover as hard as you want, your progress will be delayed (or not even show) if you don’t
fuel your body with proper nutrients.
2) Realize what you have been eating, start tracking your calorie intake and your macros (such
as carbs, protein, etc.). You don’t need to go crazy with your calorie tracking, you can easily track
them with a spoon even. Stressing over your calorie intake can damage your progress in the long
run.
3) The importance of diet may stress you out. Dieting should be something that you enjoy doing
(just like doing hard work while training).
4) In the next section, you will learn everything about dieting that will boost your progress
immensely.

DIET PLAN (no bullshit)

You have probably seen a lot of these diet plans that already have a strict diet for you to follow. This
isn’t it. This diet plan doesn’t have any of that bullshit. Think of this plan as a base to every dieting
choice you will ever make after this.

11
We will provide you with “guidelines” and knowlegde that is scientifically backed by research. None
of this is bullshit!

Every single point that has been made in this PDF file has been scientifically backed. You can check
out “Section 5: Scientific Studies” if you want to confirm it yourself that our points aren’t just pseudo-
science or something. Better yet, you can try these things out for yourself (with our training plans of
course) and you will see the results for yourself.

Here’s a general overview of the plan’s content:

• BEST WAY TO DIET: a basic guideline for all the dietary choices
• MOST ANABOLIC FOODS TO EAT: best foods that will boost your progress
• FOODS TO AVOID: worst foods you can eat if you want progress
• ULTIMATE GUIDE TO WEIGHT LOSS: how to do it as effectively as possible
• ULTIMATE GUIDE TO WEIGHT GAIN: how to gain muscle as fast as humanly possible
• BREAKING THE MYTHS OF THE FOOD INDUSTRY: clearing out unnecessary bullshit

12
 SECTION 1: BEST WAY TO DIET
First, we need to talk about the nutrients needed for your workouts.

You are probably already familiar with protein intake that you need to have to get good progress.
Protein plays a huge role in your body. Aside from the things that the protein does to your body, it
primarily affects muscle tissue and testosterone.

Carbs also too play a huge role in your body. They are fuel to your muscles, allowing you to train
more. They also come with glycogen and that is also important for building muscle.

Many people neglect fats when dieting; some even think fats are bad for you. That couldn't be the
further truth. Fats are just as essential as protein and carbs.

Many vitamins are fat soluble - so you need fat in your stomach to absorb them.

Fat also controls hormones. People on low-fat diets are usually very cranky and have lower
testosterone levels.

Fat is also really filling, so they keep you feeling full for a longer time.

Also, high-fat diets supposedly train your body to burn more fat, as your body begins to use
ingested fat as a primary energy source, and then burns body fat instead of other things like
muscle once you go on a deficit.

So now, the question is: “What is the best dietary plan?”

It depends on your end goals, but at the end of the day, we think that a balanced diet is the best for
increasing your progress.

Why is that? Why not go for a high carb diet? Or a high protein one?

The answer is simple: A balanced diet will give you enough nutrients in order to maximize your gains.

13
Eating a balanced diet is optimal, however that doesn’t mean that you cannot take in more protein or
carbs. In fact, eating more protein is also optimal since it increases testosterone and minimizes
muscle damage (and also activates mTOR). A balanced diet is optimal for everything.

If you are going to lose weight, go on a calorie deficit (300 – 500 cal.) and eat nutrient rich food
(check out section 2 for the best foods to eat).

If you want to gain muscle, you will go for a calorie surplus (200 – 300 cal.) and eat nutrient rich
foods (except, you will have to increase protein intake a bit more).

Now, you do need to know that when it comes to building muscle (or even cutting), you need to
control your hormones naturally.

What do we mean by this?

Let’s say you have person A and person B.

Both person A and B have the same caloric intake, same sleep schedule, same everything. The
only difference is that person B does high compound movements and person A does isolation
movements.

Who do you think will gain more muscle?

Person B of course. Why is that? It’s because high compound movements increase testosterone,
which is one of the most anabolic hormones that you have in your body.
Even though you need to be in a caloric surplus to build muscle, your hormones are the ones that
play a huge role when it comes to that.

Let us give you another example.

Both person A and B want to go on a cut. Both are in a caloric deficit, both have the same training
regimen, and both eat the same. The only difference is their sleep schedule. Person A sleeps 6
hours, while Person B sleeps 9+ hours.

Who do you think will get a bigger cut?

Person B of course.

Sleep plays a huge role when it comes to recovery. It increases testosterone and repairs your
muscles while sleeping. You will also have reduced stress because you won’t be sleep deprived.

So, in conclusion, your hormones play a HUGE role when it comes to increasing your progress.
Everything that you do, from sleeping to eating properly, WILL AFFECT your hormones naturally.

14
Balanced diet = Balanced hormones

SECTION 2: MOST ANABOLIC FOODS

In the previous section, we talked about how a balanced diet is optimal for not only muscle gain
but also fat loss.

But the question is, what are the most anabolic foods that you can possibly eat to maximize your
gains?

Here’s the list of all the foods that you can eat to maximize your gains, from fruits to meat.

Best Vegetables (contains digestive enzymes and other vitamins):

• Spinach
• Radish
• Broccoli
• Carfiol
• Tomato
• Cucumber

Best Fruits (contains digestive enzymes and other vitamins):

• Kiwi
• Avocado (Vitamins C, E, K, and B6 as well as boron, magnesium, potassium)
• Watermelons (Great preworkout)
• Blueberry's

WHY EATING FRUITS AND VEGETABLES ARE IMPORTANT

Most vegetables and fruits contain digestive enzymes (especially pineapple, kiwi, papaya and whole
grains) that will help you break down protein in your body. Most of the protein that you intake will
probably get flushed out and very little will be digested.

To prevent this, you must eat fruit and vegetables.

15
Best Protein (most of them contain zinc which is great for testosterone):

• Eggs (Good cholesterol, choline, Vitamins A, D, E, K, and B vitamins)

• Red meat (Contains zinc, iron, vitamin B, Leucine, cholesterol and small portion of creatine)
• Chicken (Contains leucine, which is an essential amino acid that helps synthesize protein)
• Fish (Has Omega 3 fats)

Best Carbs:

• Quinoa (Ecdysterone)
• Beans
• Milk (great for muscle building, contains calcium)
• Oatmeal (contains digestive enzymes)
• Sweet potatoes
• Rice (only good for bulking)

Best Fats:

• Avocados
• Raw cheese
• Almonds
• Eggs
• Butter
• Fish
• Dark chocolate 70+% cocoa (It is loaded with antioxidants like resveratrol, the same
antioxidant that gives red wine it’s health benefits, and epicatechin, which may possess anti-aging,
performance-enhancing properties, and also lowers myostatin.)

16
 SECTION 3: FOODS TO AVOID
We have talked about the most anabolic foods that you can eat, but now I think we should also talk
about the foods that you should avoid.

1. Food covered in plastic

You probably can’t avoid this one completely because it’s EVERYWHERE.

An average man eats a credit card worth of plastic per week.

It’s not only destroying your testosterone but also disrupts other hormones. It can cause
various diseases and make you less fertile.

But you already know this.

Here’s what you may not know:

BPA Free products are not safe. 70% of BPA Free products still contain many bad
chemicals that can be even worse than BPA itself.

So instead of buying a BPA Free bottle. Buy a glass or iron bottle.

Both soft and hard plastics are also harmful for you.

So, soft plastic is bad for you, hard plastic is bad for you, BPA is bad for you, and BPA
Free is also bad for you.

Try to avoid plastics as much as you can.

Find as many replacements as possible.

It’s almost impossible to completely stay out of them but let’s do what we can.

2. Food made on Teflon (non-stick) pans

Teflon is produced from chemicals that are part of an enormous family of chemicals known as
perfluoroalkyl and polyfluoroalkyl substances, or PFAS, and research has linked
exposure to them to many health conditions, including certain cancers, reproductive
issues, and high cholesterol.

Teflon remains in your body for years.

Use cast-iron or stainless steel as a replacement.

17
3. Canned foods
Many canned foods contain large amounts of sodium, sugar, and trans-fat, which can be
detrimental to your health.

Some brands of canned beans have been found to contain high levels of BPA, as well as
other chemicals that may be harmful to your health.

4. Highly processed foods

Examples of ultra-processed foods include ice cream, ham, sausages, crisps, mass-produced
bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavored yogurts, instant
soups, and some alcoholic drinks like whiskey, gin, and rum.

Check the ingredient list to determine if the food is highly processed.

It is highly processed if there are ten random shits you can’t even name.

Try to eat as much unprocessed food as possible. Such as:

Meat, raw dairy, fresh fruits and vegetables, whole grains, nuts,
seafood, spices, eggs...

18
 SECTION 4: BREAKING THE MYTHS OF THE
FOOD INDUSTRY
Surprised or not, there are lots of myths when it comes to the food industry, and we will be
talking about them in this section.

MYTH #1: EGGS ARE BAD FOR THE HEART

Many people will argue that eggs are bad for your health because they contain cholesterol and that
it can impact your heart.

While it’s true that eggs do contain cholesterol, most of them are healthy and don’t increase the risk
of heart disease. If you do combine eggs with other fatty foods such as bacon and ham, then you
might increase the risk of heart disease.

However, eggs by themselves aren’t dangerous. Not only that, but eggs won’t give you any risk
whatsoever if you cook them.

Many healthy people even eat up to 8 eggs a day and have no risk for their heart.

With that being said, eating eggs isn’t bad for your heart at all.

MYTH #2: WHEY IS BAD FOR YOU

I think the biggest myth of the whole food or fitness industry is that whey protein is bad for you.

19
Many people will tell you that you should disregard whey because “it isn’t naturally produced”.

However, people keep forgetting that whey protein is one of the most researched supplements in
the entire fitness industry (aside from creatine). With this being said, it can be safe to say that whey
IS safe to drink.

But we must come to another conclusion, YOU DON’T NEED WHEY!

While whey can be useful in most cases in order for you to help get more protein, that doesn’t
mean you should replace your diet with it.

Whey is used AS A SUPPLEMENT, and supplements are made to be an addition to your diet.
It’s alright to use whey if you are on a tight budget, everything is getting expensive nowadays, but if
you are capable of buying more red meats and eggs, you should be focusing on eating natural
foods rather than drinking whey.

MYTH #3: MULTIVITAMINS ARE EFFECTIVE

Multivitamins are STRAIGHT UP GARBAGE!

They either give you too little vitamins that you need (such as zinc, magnesium, etc.) or they give
you too much that you don’t need.

You are better off eating fruits and vegetables and also taking individual vitamin supplements (if
needed, such as Zinc or Magnesium).

MYTH #4: PEANUTS ARE HEALTHY

Peanuts contain very high levels of polyunsaturated fatty acids (PUFA, Omega 6).

It has been well established in the medical community that a diet high in polyunsaturated fatty acids
leads to coronary artery disease, chronic heart failure and other serious health problems.

MYTH #5: BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY

We've been told that breakfast is the most important meal of the day.

"It's going to keep you thin and healthy"

But in reality, this was just a marketing campaign.

1 10
Back in the 1900s, a company selling bacon had trouble getting people to buy their product, so they
hired Edward Bernays to market their product.

Edward saw an opportunity to hire his doctor to survey thousands of physicians about whether they
supported Edward's opinion that the large breakfast was healthy. Some agreed, and Edward used
this as an ad in a newspaper. He also wrote that doctors recommended bacon as a part of a healthy
breakfast.

When cereal was made shortly after, they used the same strategy to market their products,
saying that skipping breakfast is bad for you.

The truth is that not eating breakfast burns more.

Skipping breakfast has also been shown to reduce markers of inflammation, oxidative stress, and
blood pressure, improve cardiovascular function, increase cell repair, and higher growth hormone
release.

Conclusion: If you want to skip breakfast, feel free to do it. If you don't, make sure not to
overeat, especially not sugary foods.

MYTH #6: SEED OILS ARE GOOD FOR YOU

Many people will think that seed oils are healthy for you, but this is completely bogus information.
Most of these seed oils have high amounts of Linoleic Acid which can accumulate in your cell
membranes and can lead to insulin resistance which can be bad for your health.

This also includes Olive Oil and Avocado Oil. They aren’t necessarily bad; in fact, they are a good
substitute for other seed oils such as sunflower oil. HOWEVER, the best fat that you can consume
are animal fats (butter and tallow) because animal fats contain more nutrients than these seed oils.

MYTH #7: PROTEIN BARS ARE GOOD

Believe it or not, protein bars are bad. Not because it doesn’t have a high amount of protein, but also
because it contains a chemical called Soy Lecithin, which can have an estrogenic effect on your
body.

This doesn’t also apply to protein bars in general, MANY chocolate bars contain this chemical. The
only type of chocolate bar that doesn’t have this chemical is Dark Chocolate since It's mostly made
out of cocoa (more % of cocoa, such as 70% is good).

On top of that, many protein bars that label themselves as sugar free are lying. They either have
more sugar than protein OR they have some decent amount of processed sugar.
1 11
It’s better to create a protein snack rather than buying a protein bar yourself.

MYTH #8: CREATINE CAUSES KIDNEY FAILURE

Many people have been debating about the usage of creatine, and one of the most common
misconceptions about creatine is that it causes kidney failure.

In truth, there is no evidence to support this theory. All the studies are anecdotal and should not
be trusted.

Many athletes use creatine, either from 3 g per day to 10 g. It won’t affect their kidneys.

It should be also noted that you don’t need creatine because if you are already eating red meat and
beef, you will already get the good dosage of creatine that you need. Aside from that, drinking 2 –
3L of water a day will do the work, creatine will just allow you to store more liquid in your muscles.

BONUS SECTION: HOW TO INCREASE

TESTOSTERONE LIKE A GOD
Statistically, levels of testosterone have fallen over the past years or so. It’s no wonder that many
men these days are unmotivated, lazy and skinny as fuck.

That begs the question, how do we increase our testosterone naturally?

There are a lot of scientifically proven ways that you can increase your testosterone naturally such
as having intercourse with many women, doing a combat sport, competing, etc. But many of people
don’t realize that even a simple thing such as sleep can affect your testosterone level.

So, what is the best way to boost your testosterone?

In general, it’s diet and sleep.

Your body usually functions like this: if Tank A is empty, Tank B won’t be filled. Tank A is usually the
nutrients that your body needs such as protein, carbs, vitamins, and so on, and your Tank B is
usually the hormones that are produced based on that.

It’s simple logic, really. Your body needs fuel to function properly. Give it a poor type of fuel, it will
function poorly. Give it the right type of fuel, your body will function right.
Changing one factor such as sleep or diet will ULTIMATELY impact your body, that’s why
there’s a vast difference between Person A and Person B examples.

1 12
That begs the question, how much sleep do I need to boost my testosterone?

The answer is 8+ hours of sleep.

During sleep, your body recovers, so it’s no wonder that it can help you increase your testosterone
and muscle recovery. If you can’t seem to get 8+ hours of sleep, taking naps during the day can
work too, but don’t go for long periods of naps, a short 30 - 45-minute nap is enough.

What about diet then?

Well, all of the foods and statements that have been listed in this PDF file can already improve your
testosterone.

In general, eating more proteins than usual can help you boost testosterone.

Aside from that, eating foods that are rich in Zinc and taking vitamin D VIA SUNLIGHT will
ultimately boost your testosterone because these vitamins are #1 when it comes to producing
testosterone.

Taking vitamin supplements can also help because foods can also be vitamin deficient (either due
to poor soil or being sprayed with chemicals).

In conclusion, getting more sleep and eating right will boost your testosterone naturally.

One thing to note is that in many cases this will either bring your testosterone to
your normal/natural levels or increase it.

WITH THIS DIET PLAN (COMBINED WITH OUR TRAINING

PLANS) YOUR RESULTS WILL SKYROCKET!

1 13