Jamie Alderton’s Carb Cycling Diet & Training Plan For Getting Absolutely Shredded!
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.
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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:
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
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
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 Instagram Training Videos
