Jamie Alderton’s Carb Cycling Diet & Training Plan For Getting Absolutely Shredded!

Is This Diet Method For You…



Jamie Alderton is an ex British Army Soldier turned Speaker, Educator and Impacter. Creator of Grenade FIT Gym, WBFF Pro, Fitness Entrepreneur, Team Grenade Athlete, Body Transformation Specialist, Physique Coach and Mentor.

Jamie-Alderton-Diet-Plan

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Instagram: https://www.instagram.com/grenadejay/
Facebook: https://www.facebook.com/grenadejay/
Twitter: https://twitter.com/GrenadeJay
Website: https://www.grenade-fit.com/

Jamie Alderton’s Transformation Video On Youtube




Its a Carb Cycling one. This is a great diet when wanting to get shredded and maintain maximum amounts of size and muscle. The way I will be doing this diet is as follows:

Jamie Alderton’s Carb Cycling Diet:

Day 1 – 153g Carb Day
Day 2 – 153g Carb Day
Day 3 – 56g Carb Day
Day 4 – 56g Carb Day
Day 5 – 250g Carb Day
Repeat Cycle.

My top tip for creating your own version of this diet is to start off with working out your high carb day, then look at the different carb sources that you can take out from places such as your lunch and morning/mid afternoon snacks, here is mine:

Jamie-Alderton-Diet

56g Carb Day

MACROS: 2065 Calories, 268g Protein, 94g Fat, 56g Carbs

BREAKFAST
30g Organic Jumbo Oats
15g Milled Organic Flax Seeds
25g Reflex Instant Whey
1 Hard Boiled Egg

MID MORNING SNACK
50g Almonds

LUNCH
6oz Chicken Breast
4oz Spinach

MID AFTERNOON SNACK
4oz Red Snapper Fish
Half an Avacado




POST WORKOUT
25g Reflex Whey

DINNER
6oz Chicken Breast
4oz Spinach

PRE BEDTIME SNACK
Reflex Micellar Casein

jamie-transformation

153g Carb Day

MACROS: 2571 Calories, 274g Protein, 96g Fat, 153g Carbs

BREAKFAST
50g Organic Jumbo Oats
15g Milled Organic Flax Seeds
25g Reflex Instant Whey
1 Hard Boiled Egg
1 Banana

MID MORNING SNACK
50g Almonds

LUNCH
6oz Chicken Breast
4oz Spinach
150g Basmati Rice

MID AFTERNOON SNACK
4oz Red Snapper Fish
Half an Avacado

POST WORKOUT
25g Reflex Whey
30g Dextrose

DINNER
6oz Chicken Breast
4oz Spinach

PRE BED TIME SNACK
Reflex Micellar Casein

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250g Carb Day

MACROS: 2988 Calories, 280g Protein, 97g Fat, 250g Carbs

BREAKFAST
30g Organic Jumbo Oats
15g Milled Organic Flax Seeds
25g Reflex Instant Whey
1 Hard Boiled Egg
2 bananas
40g Dextrose

MID MORNING SNACK
50g Almonds
1 Slice Rye Bread

LUNCH
6oz Chicken Breast
4oz Spinach
150g Basmati Rice

MID AFTERNOON SNACK
4oz Red Snapper Fish
Half an Avacado
1 Slice of Rye Bread

POST WORKOUT
25g Reflex Whey
30g Dextrose Powder

DINNER
6oz Chicken Breast
4oz Spinach

PRE BED TIME SNACK
Reflex Micellar Casein

Jamie-Alderton-Training

Jamie Alderton Instagram Training Videos

Saturday Squats @grenadefit

A video posted by 🇬🇧Jamie Alderton 🇬🇧 (@grenadejay) on

230kg Peggy Pulls and Pushes to finish the day down at @grenadefit

A video posted by 🇬🇧Jamie Alderton 🇬🇧 (@grenadejay) on

Nice way to start the day at 5:30am 300kg Sled Pull/Push

A video posted by 🇬🇧Jamie Alderton 🇬🇧 (@grenadejay) on

Slowly getting back into the swing of things after my bicep tendon pain Pull ups with 5 second deadhang – 2 sets of 15 reps

A video posted by 🇬🇧Jamie Alderton 🇬🇧 (@grenadejay) on



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