My Nutrition Plan on OP Lean Bastard
I’ve received several e-mails during the last week asking for examples of my daily planning and the “OP Lean Bastard” menu. Well, it’s not actually that exciting; it’s mostly lean meat, veggies and vegetable oils.
To make it as easy as possible, I’ll take you through an ordinary day with all the meals, its ingredients and some comments.
This is how a regular day may look like:
7.00 AM: 2 Ergogin pills with about 1 liter (0.26 gallons) of water.
8.15 AM: 5g BCAA and 3g creatine.
8.30 AM: Training session.
9.00 AM: Mid-session: 5g BCAA and 3g creatine.
9.30 AM: Doing some HIIT for 15 min or go home.
10.00 AM: Meal 1 and 1 Multivitamin and mineral pill.
2.00 PM: Meal 2.
4.00 PM: 5g BCAA and 3g creatine + 2 Ergogin pills.
6.00 PM: Meal 3 and 1 Multivitamin and mineral pill.
8.00 PM: 5g BCAA and 3g creatine.
10.30 PM: Meal 4.
11.00 PM: Zink, Magnesium, Vitamin-B6 and B12.
Examples of my meals for the day (calculated for a total of about 1740 kcal):
Meal 1 - liquid shake:
Whey and Casein protein powder: 35g
Natural Yogurt: 150g
Blueberries and blackberries: 100g
Whipping cream 40% fat: 50g
Omega-3: 2g (taken separately)
I mix the above ingredients with water and ice-cubes in a blender. This meal is very high in antioxidants, potassium and a bit higher in carbs than the other meals. It’s perfect after a workout. The whipping cream adds great taste and gives me some saturated fats. The yogurt gives some friendly bacteria for my intestines.
Carbs: 19g
Protein: 36g
Fat: 27g
Energy: 463 kcal
Meal 2 & 4:
Minced meat (beef) 4% fat: 100g
Cheese 23% fat: 40g
Vegetable mix: 250g
Olive oil: 4g
Flaxseed oil: 6g
Omega-3: 2g (taken separately)
My vegetable mix contains: spinach, broccoli, cauliflower, tomatoes, carrots, cabbage, green and red peppers, haricots and various onions.
The minced meat is usually grilled as small hamburgers or simply fried in a coated frying pan. Most of the carbs are from vegetables and in the form of fiber, which is crucial in any diet. This meal is also high in vitamins, minerals, antioxidants and phytochemicals. Most of the fat comes from vegetable oils with a slight favor for the Omega-3 rich flaxseed oil. The cheese is in there for flavor, protein, some saturated fats and for the calcium.
Carbs: 7g (mostly fiber)
Protein: 34g
Fat: 26g
Energy: 397 kcal
Meal 3:
Tuna: 125g
Vegetable mix: 250g
Olive oil: 12g
Flaxseed oil: 10g
Omega-3: 2g (taken separately)
This is only a variation of the above meal.
Carbs: 7g (mostly fiber)
Protein: 36g
Fat: 26g
Energy: 406 kcal
Total for the day:
Carbs: 40g (9 E%) (about 20g fiber)
Protein: 160g (38 E%) (including 20g BCAA)
Fat: 105g (53 E%)
Energy: 1744kcal
On off-days, my morning meal contains less yogurt and berries, and thus less carbs. It’s also a bit lower in fat. My energy intake on off-days tends to be around 1600 kcal. The BCAA and creatine are taken between meals with the last serving right before bed.
As you can see, it’s not that exciting. However, all the meals taste great and are as healthy as possible considering the low calorie and high fat intake. And remember, this is an extreme diet and it’s only followed for about 6 to 10 weeks.
Since you consume a lot of veggies, pretty much protein and a lot of fat, you’re never hungry on this diet. With very little carbs, my blood sugar is stable. When I work on programs, articles or other things that occupies my mind, I actually tend to miss meals with an hour or two; simply because I’m not hungry and my energy levels are stable. The BCAA do help a lot though; it keeps you sharp and focused (pretty much, anyway.) 
And that reminds me, it’s time to eat. Thanks for reading!