Dieta Dorian Yates

Postado 15/02/2010 às 21:47 02/15, 2010

Fala Galera, nao sei se alguem ja postou a dieta dele, mas tava fuçando e achei umas coisas interessantes, no final da dieta, escrevo as palavras diferentes em ingles, traduzidas ..

OFF-SEASON DIET

·30 minutes before first meal : 6000 mg. BCAA, 10 gr. glutamine, 5 gr. liquid creatine.

1.- 14 Egg whites 2 yolks, 2 cups of Oatmeal (no cooked)

1 banana, 3 toasted bread, 100 gr. of jelly,

omega–3 2000 mg., 2 gr. of C vit, 1000 iu. E vit

2.- 2 cups of Mega Mass 4000 (1.200 calories) or any other weight gainer

3.- After workout:

100 gr .maltodextrin, 2cups Whey Protein,

10 gr. Glutamine, 10 gr. liquid creatine,

2 potasium tabs, 6000 mg BCAA.

4.- 300 gr. of chicken breast, 600 gr. of rice.

5.- 125 gr. pasta (no cooked)

300 gr. of lean meat, 2 gr. vit C, 2000 mg omega-3

6.- 300 gr. of lean meat

500 gr of baked potato, 1 cap Soy Lecytine, 1000 iu E vit.

7.- 1 ½ cup of oatmeal

10 eggs whites, 1 yolk, 50 gr. of turkey ham

Calcium 1 gr., 5 mcg zinc, 6000 mg. BCAA, omega-3 2000 mg.

10 gr. of glutamine

8.- 2 cups of Mega Mass 4000

% of Calories aprox: Protein: 27% ( 500 gr.),

Carbs: 56% (850 gr.), Fats: 16% (120gr.)

Total Calories aprox: 8.600 cals. a day.

3 times a week eat 3 Big Mac, Large Pizza, Ice Cream plus the diet to get 10.000 cals. a day.

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Tradução : Oatmeal - Aveia

-----------Egg Yolk - Ovo Inteiro

-----------Baked Potato - Batata Cozida

-----------Turkey Ham - Presunto de Peru

-----------Chiken Breast - Peito de Frango

-----------Soy Lecitine - Lecitina de Soja

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Typical daily meal schedule - pre-competition phase

3,500 calories - 50% - 55% carbs, 30% protein, 15% - 20% fat

7am

Meal 1 500 grams oatmeal, 6 egg whites, 2 yolks, 2 slices whole wheat toast, banana

10am

Meal 2 mid-morning 40-grams of protein (powder mixed with water), 300-grams potato

1pm

Meal 3 200 grams chicken breast, 100 grams rice, 100 grams mixed vegetables

4pm

Meal 4 40 grams of protein, banana

6pm

Meal 5 post-workout 70 grams of carbohydrate powder, 30 grams of protein powder

7pm

Meal 6 200 grams of extra lean beef, 300 grams baked potato, 200 grams broccoli

10pm

Meal 7 40 grams of protein powder, 50 grams oatmeal

Tradução: Whole Wheat Toast - Torrada De Trigo Integral

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espero que voces gostem pessoal,

abçs

Fontes: https://www.ironmagazineforums.com/diet-nutrition/55961-dorian-yatess-off-season-diet.html

........https://ezinearticles.com/?Dorian-Yates-Secret:-What-Lean-People-Are-Doing-To-Get-That-Way&id=59254

Postado 15/02/2010 às 22:16 02/15, 2010

Esse não passa fome...rsrs, o que achei interessante é que realmente o OFF é levado a sério. Ele desencana meeesmo, porque pra tomar Mega Mass antes de dormir tem que ser bem desencanado com ganho de gordura...heheh, mas ele sabe o que faz, não tem discussão!

Treine intensamente, como um animal, como se aquele fosse o último treino da sua vida...

No Pain, No Gain-(Watch "Branch Warren" videos for more information)