http://forums.rxmuscle.com/showthread.php?t=5
Here's my high protein/moderate fat/low carb ketogenic diet:
For a 200lb+ Man
MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)
MEAL #2
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB
MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts
MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ½ tablespoons of All Natural Peanut butter (no sugar added)
MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar
MEAL #6
SHAKE: 54g Whey with 1 ½ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs
*****MEAL ORDER IS UNIMPORTANT. ALL MEALS ARE EQUAL.
***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #6) – try to make it the last meal of the day (start after 2 weeks on the diet)
For a 130lb+ Female
MEAL #1
2 whole (OMEGA-3) Eggs with 6 egg whites
MEAL #2
35g Whey protein Isolate with 1 tablespoon all natural peanut butter
MEAL #3
6oz chicken (ostrich, or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
MEAL #4
5oz salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar
MEAL #5
35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites
**** You should have a cheat meal once per week (in place of meal #5).
OFFSEASON MASS DIET(200lb+ male)
**Sandwich the pre and post-workout shake around your workout (wherever that may fall)
***you can have unlimited vegetables with your meals
MEAL 1:
6 whole eggs (buy the OMEGA-3 EGGS they sell in the supermarket) with 1 cup of Oatmeal (cooked)
MEAL 2: (pre-workout)
SHAKE: 55g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of Macadamia Nut Oil
GYM: WEIGHT TRAINING
MEAL 3: (post-workout)
SHAKE: 55g Whey Protein** with 50g Waxy Maize*** (high molecular weight carbohydrate).
MEAL 4:
“LEAN PROTEIN MEAL” 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with ½ cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)
MEAL 5:
“FATTY PROTEIN MEAL” 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam
MEAL 6: Repeat One of Above
MEAL 7: 5 whole eggs
+++++ All meals are interchangeable. You can substitute one for another.
*** Cook your eggs in MACADAMIA NUT OIL and add a tablespoon to all your chicken fish, meats--
***ONCE or TWICE A WEEK, HAVE A CHEAT MEAL (make it the last meal of the day)
Si tu commences la journée avec le cheat meal, tu as 99% de chances de continuer comme ça pour tous les repas. Si c'est le dernier de la journée, comme tu vas te couher ensuite, c'est plus facile de reprendre la diète le lendemain matin.
), j'aurais tendance à dire que c'est un peu fin nul (efficace dans peu de cas, et certainement pas quand le BF est plutot bas, par exemple pour passer de 12 à 8 %) 
