PART 1 THE BODY
DEAR FRIENDS: Check out my keto diet of 1600 calories and 59% fats. This diet has in total 1600 calories. But it has the option to add 1, 2 or 3 snacks of 200 calories each. If you need to add more calories:
Total calories of the whole diet: 1600 calories
Total grams of fats: 104
Total calories from fats: 936
Percentage of fat calories: 59% fat calories
Total grams of Protein: 125 grams of protein.
Calories from protein: 500 calories
Percentage of calories from protein: 31%
MEAL # 1: 12 NOON (PROTEIN PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
3 tablespoon of butter (30 grams of fats, 300 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Nutrition info of meal 1
Calories: 650 calories.
Grams of fats: 45
Grams of protein: 45
MEAL 2: 11 PM (PROTEIN PANCAKE AND 5 OZ OF CHICKEN)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
1 scoop of whey protein powder (20 grams of protein, 100 calories)
3 tablespoon of butter (30 grams of fats, 300 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
5 oz. of chicken (300 calories, 14 grams of fats, 35 grams of protein)
Nutrition info of meal 2
Calories: 950 calories.
Grams of fats: 59
Grams of protein: 80
OPTIONS OF SNACK, IF YOU FEEL REAL HUNGRY BETWEEN MEALS, OR IF NEEDED EXTRA CALORIES:
4 ounces of cooked dark chicken: 200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,
Full body workout for weight training (Monday and Thursdays)
Bench Press 12-10-5-2-2-2 (The sets of 2 reps are real heavy sets to failure)
Incline Press 2-2-2
Back pulldowns behind neck for back 15-15-15-15-15-15-15-15
Press behind neck for shoulders 5-4-4-4
Squats for legs 15-10-8
Leg extensions 8-8-8
Leg Curls 8-8-8
Standing calves 15-15-15
Aerobic exercise (Monday, Tuesday, Thursdays, Friday and Saturday), on the days of weight-training do it after the weight-training:
Fast walking 1 hour
PART 2 THE MIND
Buy these books from http://www.amazon.com/books-used-books-textbooks/b/ref=sd_allcat_bo?ie=UTF8&node=283155
1-The Will to Power by Fredrich Nietzsche
2- Beyond Good and Evil by Fredrich Nietzsche
3- Napoleon Bonaparte by Emil Ludwig.
4- Thus Spoke Zarathustra by Fredrich Nietzsche
5- Crime and Punishment by Fiodor Dostoevsky.
6- Julius Caesar by Philip Freeman
7- Alexander the Great by Philip Freeman
8- King Arthur and His Knights of the Round Table by Roger
Lancelyn Green
9- Faust by Goethe
10- Xenophon's Anabasis by Michael A. Flower
11- Attila: The Barbarian King Who Challenged Rome by John Man
12- Superman and Philosophy by William Irwin
13- Che Guevara a Biography by Richard L. Harris
14- Hannibal Enemy of Rome by Ben Kane
15- The Republic by Plato
16- The Prince by Niccolo Machiavelli
17- The Antichrist by Fredrich Nietzsche
18- Complete Works by Arthur Rimbaud
19- Know Your Enemy: The Story of Rage Against the Machine by Joel McIver
20 -The Grapes of Wrath by John Steinbeck
21- The 48 Laws of Power by Robert Greene
22- The Politics of Aristotle
23- Homer by The Odyssey
24- The Wisdom of Life by Arthur Schopenhauer
25- The Metamorphosis by Franz Kafka
26- Human all too human by Fredrich Nietzsche
27- The Genealogy of Morals by Fredrich Nietzsche
28- Untimely Meditations by Fredrich Nietzsche
29- The Birth of Tragedy by Fredrich Nietzsche
30- Twilight Of The Idols by Fredrich Nietzsche
31- The Gay Science by Fredrich Nietzsche
