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Cover Model Diet 2008-2009.
So you’ve all began the cover model workout and understand how to train in order to attain the physique of your dreams, so now down to the really important part- what do you eat?
Having worked in sports nutrition for 11 years and written hundreds of nutrition plans, helped many men and women get into great shape, not to mention developed the PhD range of sports nutrition, I’ve seen and read my fair share of mis-information from other sources.
The trick to getting into great shape really is to “keep things simple”. Don’t make the mistake I did in my early twenties and listen to ten different “experts” at anyone time, culminating in nothing of any substance really being achieved. It’s easy, listen to the correct sources, learn from those who are already where you want to be and just work hard.
What I’ve laid out below isn’t rocket science, neither is it an “exact science”, which is vitally important. One diet for every body type just is not going to provide results for everybody. I’ve seen countless guys in the past respond totally differently to the same diet, which led me (even at an early age) to use trial and error, assess body type (this is important- read some of Paul Chek’s work to find out more about this) and diagnose each individual as such, an individual.
Take two team PhD members, Robb Maddocks and Dr Dean Garratt. Both around the 145lb mark in tip-top, competition condition, both superb physiques with great aesthetic balance, great symmetry, great shape and rock hard six packs. So you would never believe that to get into their best shape, their diets would be polar opposites. Dr Dean requires a low-carb, high-fat approach and can maintain all his muscle mass when doing so, whilst Robb functions better on a high-carb, low-fat approach in order to hold onto that hungry muscle tissue.
So with this in mind, I’ve outlined two basic nutritional plans below, one is for those who find body fat loss a difficult process, but find building muscle “bulk” quite easy, whilst the other is for those (like Robb) who find it hard to add much weight, but lose body fat by simply looking at a capsule of lean degree.
Both diets are based around the cover model workout plan and all nutritional guidelines are done so whilst taking into account a base training time of around 6.30-7.00pm (which is the time when most working men and women can finally make the gym after a hard days work). I have outlined a “training day” plan and a “non-training day” plan. If you train at different times of the day (which many of you will), do the maths guys, eat the same meals, just flip the pattern, easy as pie. The added benefit you guys who train early get, is that you can use other PhD goodies like Wired™, pre-workout intensifier to really ramp up your workout intensity.
Low-Carb, high-fat, moderate protein nutritional plan
Training Day Plan:
This plan is designed for an average 80-90Kg male. Those outside this figure should deduct or increase calories/grams of nutrients where applicable to accommodate lower/extra body weight. This is a starting point, as your progress moves along you may need to tinker with the nutrient profile as you go, to suit your needs and goals. The best nutritional plans are those that come from your own experiences, we can help you with a clear outline, but only you can fill in the gaps to your requirements.
Also bear in mind that whilst we are a supplement brand, we have no intention of saying to you “This plan only works if you use all these products together”. This is a “perfect scenario”, we recognise that some of you may choose to use some, all or none of the products we recommend, it’s a guideline as to how we feel the plan works in the most effective manner possible.
Training day nutritional plan- Training session at 7pm
Time |
Protein source |
Carb source |
Fat source |
Additional supplements |
7am |
Pharma-whey™- 1 scoop |
Rolled oats (cooked) 75G- sweeten with handful raisins. |
Naturally occurring |
Catalyst™- 1 capsule |
10am |
4 whole eggs- scrambled or boiled |
50-75G whole-wheat pasta or basmati brown rice, two handfuls broccoli |
From eggs |
|
1pm |
1 small chicken or turkey breast |
1 small sweet potato, two handfuls broccoli |
1 table spoon of Flaxseed oil or oil blend |
|
4pm |
1 serving salmon fillet |
1 small sweet potato, two handfuls broccoli |
From Salmon |
|
6pm |
1 servings Synergy-ISO-7™ in water |
From Synergy-ISO-7™ |
From Synergy-ISO-7™ |
1 capsule Catalyst™ |
6.45pm |
|
|
|
5 capsules PhD BCAA. |
7.00pm- TRAIN |
|
|
|
|
7.30pm |
|
|
|
5 caps PhD BCAA capsules, 500ml water. |
8.00pm- Finish TRAINING |
2 scoops Pharma-Whey™, or Synergy-ISO-7™ |
2 scoops Battery+/-3™ (1 scoop if used Synergy-ISO-7™ |
nil |
5 caps PhD BCAA capsules, 1 capsule Methoxy-7-Test™, 3 capsules Pharma-HMB™, |
9.30pm |
4 scrambled eggs- 2 yolks only. |
none |
From eggs |
|
11.00pm |
|
|
|
1 capsule Methoxy-7-Test™, 10G PhD L-Glutamine |
This plan produces approximately:
| Carbs: | 220G |
| Protein: | 240G |
| Fats: | 75G |
| Calories: | Approx 2500 |
Low-Carb, high-fat, moderate protein nutritional plan
Non-Training day plan:
Time |
Protein source |
Carb source |
Fat source |
Additional supplements |
7am |
Pharma-whey™- 1 scoop |
Rolled oats (cooked) 75G- sweeten with handful raisins. |
Naturally occurring |
Catalyst™- 1 capsule |
10am |
4 whole eggs- scrambled or boiled |
50-75G whole-wheat pasta or basmati brown rice, two handfuls broccoli |
From eggs |
|
1pm |
1 small chicken or turkey breast |
1 small sweet potato, two handfuls broccoli |
1 table spoon of Flaxseed oil or oil blend |
1 capsule Methoxy-7-Test™, |
4pm |
1 serving salmon fillet |
1 small sweet potato, two handfuls broccoli |
From Salmon |
|
7pm |
1 servings Synergy-ISO-7™ in water |
From Synergy-ISO-7™ |
From Synergy-ISO-7™, plus 1 tablespoon flaxseed oil or oil blend. |
Catalyst™- 1 capsule |
9.00pm |
|
|
|
1 capsule Methoxy-7-Test™, |
10.00pm |
4 scrambled eggs- 2 yolks only. |
none |
From eggs |
|
This plan produces approximately:
| Carbs: | 190G |
| Protein: | 200G |
| Fats: | 90G |
| Calories: | Approx 2350 |
Now let’s move onto those of you with lightening metabolisms, those of you who are already lean, yet want to add a bit more solid mass, whilst staying lean or getting even leaner.
Higher-carb, low fat, moderate protein nutritional plan
Training day nutritional plan- Training session at 7pm
Time |
Protein source |
Carb source |
Fat source |
Additional supplements |
7am |
Pharma-whey™- 1 scoop |
Rolled oats (cooked) 100G- sweeten with handful raisins. |
Naturally occurring |
Catalyst™- 1 capsule |
10am |
4 whole eggs- scrambled or boiled |
75G whole-wheat pasta or basmati brown rice, two handfuls broccoli |
From eggs |
|
1pm |
1 small chicken or turkey breast |
2 small sweet potato, two handfuls broccoli |
|
|
4pm |
1 serving salmon fillet |
2 small sweet potato, two handfuls broccoli |
From Salmon |
|
6pm |
1 servings Synergy-ISO-7™ in water |
From Synergy-ISO-7™ |
From Synergy-ISO-7™ |
|
6.45pm |
|
|
|
5 capsules PhD BCAA. |
7.00pm- TRAIN |
|
|
|
|
7.30pm |
|
|
|
5 caps PhD BCAA capsules, 500ml water. |
8.00pm- Finish TRAINING |
2 scoops Pharma-Whey™, or Synergy-ISO-7™ |
3 scoops Battery+/-3™ (2 scoops if used Synergy-ISO-7™) |
nil |
5 caps PhD BCAA capsules, 1 capsule Catalyst™, 1 capsule Methoxy-7-Test™, 3 capsules Pharma-HMB™, |
9.30pm |
4 scrambled eggs- 2 yolks only. |
2 slices multi-grain toast, no butter. |
From eggs |
|
11.00pm |
|
|
|
1 capsule Methoxy-7-Test™, 10G PhD L-Glutamine |
This plan produces approximately:
| Carbs: | 325G |
| Protein: | 230G |
| Fats: | 60G |
| Calories: | Approx 2800 |
Non-Training day nutritional plan
Time |
Protein source |
Carb source |
Fat source |
Additional supplements |
7am |
Pharma-whey™- 1 scoop |
Rolled oats (cooked) 100G- sweeten with handful raisins. |
Naturally occurring |
Catalyst™- 1 capsule |
10am |
4 whole eggs- scrambled or boiled |
75G whole-wheat pasta or basmati brown rice, two handfuls broccoli |
From eggs |
|
1pm |
1 small chicken or turkey breast |
2 small sweet potato, two handfuls broccoli |
1 tea spoon Flaxseed oil or Oil blend |
|
4pm |
1 serving salmon fillet |
2 small sweet potato, two handfuls broccoli |
From Salmon |
1 capsule Methoxy-7-Test™, |
7pm |
1 servings Synergy-ISO-7™ in water |
From Synergy-ISO-7™ plus 1 x banana |
From Synergy-ISO-7™ |
Catalyst™- 1 capsule |
10.00pm |
4 scrambled eggs- 2 yolks only. |
2 slices multi-grain toast, no butter. |
From eggs |
|
11.00pm |
|
|
|
1 capsule Methoxy-7-Test™, 10G PhD L-Glutamine |
This plan produces approximately:
| Carbs: | 300G |
| Protein: | 185G |
| Fats: | 65G |
| Calories: | Approx 2500 |
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