HIGH PROTEIN DIET OF 1800 CALORIES AND 53% OF PROTEIN, 42% OF FATS
Total calories of the whole diet: 1800
Total grams of fats: 85
Total calories from fats: 765
Percentage of fat calories: 42% fat calories
Total grams of Protein: 240 grams of protein.
Calories from protein: 960 calories
Percentage of calories from protein: 53%
MEAL # 1: 12 NOON (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoons of butter or 3 slices of american cheese kraft (20 grams of fats, 200 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)
Nutrition info of meal 1
Calories: 600 calories.
Grams of fats: 35
Grams of protein: 65
MEAL # 2 3 SCOOP OF WHEY PROTEIN
Nutrition info of meal 2
Calories: 300 calories.
Grams of fats: 0
Grams of protein: 75
MEAL # 3 10:PM
12 ounces of chicken breasts stewed (100 grams of protein, 10 grams of fat, 500 calories)
4 tablespoons of oil (40 grams of fats, 400 calories)
Nutrition info of meal 3
Calories: 900 calories.
Grams of fats: 50
Grams of protein: 100
EXERCISE ROUTINE:
Full body workout for weight training (Monday, Wednesdays and Fridays)
Bench Press 12-10-5-1-1-1 (The sets of 1 reps are real heavy sets to failure)
Incline Press 1-1-1
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 2 hours
(Monday, Tuesday, Wednesdays, Thursdays, Friday and Saturday):
Fast walking 1 hour
PART 2 - THE MIND
BOOK-READING LIST TO INCREASE MENTAL STRENGTH
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
