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Female Advance Diet:

  1. One who is far on in time or course
  2. One being beyond others in progress or ideas
  3. One greatly developed beyond an initial stage
  4. One who has surpassed the majority, who has built a large solidified base of muscle tissue

You have mastered everything in your training and diet. You should now have a good understanding of how your body reacts to certain foods, what works, what doesnt, etc. You have put on a large amount of muscle mass in the past few years; thats right, the past FEW YEARS most all of you who use this diet will have needed to be training for at least a few years. As always there are exceptions, there are genetic freaks. However, and this cannot be stressed enough, MOST PEOPLE HAVE NO BUSINESS FOLLOWING THIS DIET! This diet is not for the average gym rat; it is not for someone who is looking to simply look good. This diet is for the serious bodybuilder, someone who either competes or who may not compete but chooses to acquire that same type of look. Second, even if you are a competitor or someone who simply wants to look like one, this does not mean this diet is for you. Many of you, if you follow a diet like this will simply get fat unless you have enough muscle mass on your body and the genetics to handle such a large quantity of food. Keep in mind, by now you should have more muscle mass, therefore altering your metabolic rate, but for many it still wont be strong enough to handle such a diet.

If you are to follow this diet, everything must be perfect, you need to be dead set on reaching your goals and dead serious about what youre doing to keep your physique progressing and not ending up gaining more fat then muscle.

So who exactly is this diet for?

  1. The hardcore competitor who already has a large amount of muscle on her frame and is still looking for new ways to add more.
  2. The hardcore bodybuilder who may not compete but lives her life in the exact same way as a competitor, and who is looking for new ways to add more size.
  3. Someone who has a very good metabolism. It may not have been the best when they first started, but by changing their body composition over the past few years they have improved it dramatically.
  4. Someone who is looking to add a lot of quality size, but already has a larger then normal amount of quality size. Very important, you may be someone reading this right now who wishes to be huge, and thats fine. But if you dont already have some time in the saddle and some serious muscle on your frame, if you jump right into this diet the odds are strong that youre going to get yourself into some serious trouble.

When comparing the intermediate diet with the advanced diet, the first things youll notice is the food is pretty much the same; its the amount of food that has changed. Protein will remain relatively the same, maybe a slight increase for some, you should be carrying more muscle mass. Fats will also remain fairly constant, but it will be the carbs that are the big difference. Your ratios of the 3 major nutrients will remain relatively the same; in fact no matter how far you advance they should always remain relatively the same. Although carbs were a big difference between the beginners and intermediate plans, the difference here is even more so; along with some added items that simply give it just a little more fire.

There is no way to determine exactly if you are ready to follow this diet from our end at Youre going to have to use your best judgment. But one thing is for certain, from the four points listed above, if you dont fall into those categories this diet is not for you. Its important to remember, everyone is different, and no ones body has the exact same reaction to a certain diet. However, there are key principles that apply to everyone, nutrients do not change from person to person. A carb is a carb for you just as it is your training partner, but its the manner in which our body processes these nutrients that affect all of us differently. As everyone is different, there are key points to consider that can help you determine if you are in fact ready for the intermediate level diet.

Q: Have you gained a lot of excess body fat? Do you put on excess body fat very easily?

A: If so, this diet is not for you.

Q: Perhaps you dont gain body fat very easily, yet you have managed to pile on a little more then you should have, should you use this diet?

A: If you are over 18% body fat then this diet is not for you. Try to get yourself under 18%, lets shoot for somewhere in the 15-17% range. If you continue on the intermediate diet outline and continue to train hard and with consistency, but are more or less holding steady with your body fat percentage, its time to start cutting back on your carb intake. This is not to say its time to go on a contest diet, but if you are not too far out of shape, cut your carb intake back slightly and get your body fat to an acceptable range before you move to this diet. You may very well be chomping at the bit to move to the advanced diet, but learn to be patient; it will pay off far greater for you in the long run.

Q: Are you relatively lean, have gains begun to slow down, are they becoming increasingly difficult?

A: If you are lean, 17-18% or under, if your progress has slowed down and the gains are becoming difficult, then this diet is for you.

*Its that simple, if you can answer NO to the first question and YES to the last two and you have mastered the 5 Points discussed in the beginners training outline, then you are in fact ready for the diet to follow.

***Note: This diet is designed assuming all things are perfect. Assuming that the individual who will use this diet is following all guidelines perfectly, is in perfect health, has had a positive genetic response to the beginner diet, and is not someone who suffers from some type of metabolic disorder. If the individual is someone who recently lost a lot of weight using the beginner diet from or any other diet, they should not jump immediately to this diet. They should hold their new weight for an extended amount of time, 12 weeks minimum. If this person does not, she will indeed gain a massive amount of body fat very quickly

***Advanced Meal Plan***

Meal 1:

-4 egg whites or liquid equivalent

-2 whole Omega-3 eggs

-1 cup of oatmeal


-25 grams whey isolate powder

-1tbsp natural peanut butter

-1 cup of oatmeal

When time is a factor first thing in the morning, simply mix in a shaker bottle your 20g of whey, 1tbsp of PB and your oats. Shake and drink. It may sound unappealing but youll find its not that bad.

Many will choose to simply drink their egg whites for convenience. Sounds gross but they have no taste. Use actual egg whites, not egg product.

KCL: 502-543, PT: 25-26, Carb: 56-60, Fat: 15-19

Meal 2:

-25 grams whey isolate powder mixed in water

-1tbsp of natural peanut butter


-5-6oz filet or lean beef

-green vegetables or green salad

Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.

How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.

Green vegetables should not have added ingredients such as cheese or butter.

KCL: 243-250, PT: 25-28, Carb: 2-10, Fat: 10-15

Meal 3:

-5-6oz chicken breast, turkey or fish

-3/4 cup rice

-1oz almonds or cashews

-green vegetables


-5-6oz chicken breast, turkey or fish

-1 large sweet potato

-1oz almonds or cashews

-green vegetables

Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.

Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or fork

KCL: 482-500, PT: 20-25, Carb: 35-40, Fat: 20-25

Meal 4:

-Same as meal 3

Mix it up to help with variety

KCL: 482-500, PT: 20-25, Carb: 35-40, Fat: 20-25

Meal 5:

-Same as meal 2

You should never add sugar to your Oats, Splenda is fine

KCL: 243-250, PT: 25-28, Carb: 2-10, Fat: 10-15


-4 egg whites or liquid equivalent

-2 whole Omega-3 eggs


-25 grams whey isolate

-1tbsp natural peanut butter

Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun.

There are no carbs in this meal since you dont need them. Youve already trained.

KCL: 216-243, PT: 26-29, Carb: 2-3, Fat: 8-14

***Post Workout Shake***

-25-30 grams of whey isolate

-30-45 grams of a fast acting carb such as waxy mazw

Drink this immediately after training, within 15-20 minutes after you have cooled down.

This meal is not your last meal of the day, which is still meal 6. Place the post workout shake in right after you train, whenever that is.

Have your next meal approximately 45-60 minutes after your shake.

KCL:230-250, PT: 10, Carb: 30-45, Fat: 0-2

Daily Totals:

Calories (KCL): 2348-2506

Protein (PT): 151-171

Carb: 157-198

Fat: 83-115

*Note: Diet does not take into account carbs from green vegetables. This will take your carb total over the amount listed but dont let this worry you at all.


Our number one goal is QUALITY, NOT QUANTITY. Because of this, it is imperative that we stay within approximately 15lbs of our contest weight; this does not include water loss weight. If you are not a competitor, you should still follow this rule; you will look better and you will feel better.

*If at any time you begin moving beyond this point, you need to examine your diet. Use the advice given in this diet guide and examine your cardio schedule.


At this point alternate each meal, in one meal have foods that give you carb sources, but take away the fats, in the next meal take away the carb sources and keep in the fats.

You may need to begin cycling your carb intake. Not in the manner in which you might do if you were dieting hard for competition. You will need to experiment with this.

When we speak of Carb Cycling in this case, simply cut the carbs down one day and then go back to the normal amount the next. At times it may be wise to keep the carbs cut back 2 days in a row, use sound judgment. This is the kind of thing that cannot be written out in detail since it will greatly vary from person to person.

*Your daily caloric intake should be split into 3 sections that are adequately planned for utilizing Proteins, Carbs and Fats to the fullest extent possible. Protein being the bulk of your calories, but this does not mean the other 2 nutrients are not of equal importance. Protein will make up 50% of your daily intake, while carbs will be at approximately 30% and fats will make up approximately the remaining 20%. This only refers to your actual food intake. Fat intake will in actuality be slightly higher than this due to the supplements you take, which will be discussed further into the diet outline.

***Notes on diet***

If you train first thing in the morning, do not do so before eating your first meal of the day

There is a post workout shake in your diet at this point, however, if you notice that you are starting to accumulate too much fat, this is the first thing that should go. If this happens, drop the post workout shake and simply stick with the 6 meal plan.

If you have had to cut the post workout shake but are still gaining too much fat, start reducing carbs by way of cutting back your oats and rice. Cut back to a cup as needed.

Meal order is unimportant, specific meals should be eaten at certain times, as said in bullet points above, however, the specific layout of the meal plan is not set in stonemake it fit your routine as best as possible.

Try your best not to drink shakes back to back. Try to limit it to no more then two shake meals per day. This is not a must but will aid you a great deal. However it will not always be possible due to time constraints, and thats fine.

For the last meal of the day there are 3 meal choices, again mix and match

***Notes on Food Types***

1. Eggs: Eggs are one of the best sources of protein you can consume. With all foods, no matter how much protein the food has, the body can only use and process a limited amount from each food. Eggs, however, rank higher than almost any food we can ingest; almost the entire amount of protein from the egg will be utilized. Omega-3 eggs have even more benefit for the bodybuilder, as well as for general health. Omega-3 eggs have Omega-3 fats in them, a huge building block to a well-tuned physique; as well as an added bonus in helping to control cholesterol. If you cant find Omega-3 eggs, which should be very rare, regular eggs will work fine.

2. Whey Protein: There are a million brands and types of whey proteins on the market today, and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder that is very low in sugar, close to no sugar or even no sugar is what you want.

Choose a protein powder that is not full of saturated fat.

Choose a protein powder that is not high in cholesterol.

Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.

3. Peanut Butter: Use only natural peanut butter. Your peanut butters ingredient list should read, Peanuts and salt thats it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp naturally.

4. Beef: Your choices of beef should be filet minion, top round sirloin, lean ground beef (4%-*% fat) in that order.

5. Chicken: Make chicken breast your primary source of chicken. Chicken is high in protein, low in unhealthy fats and a perfect bodybuilding food.

6. Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumptionthere is no benefit for these in your diet at this stage.

7. Fish: Choose fish such as flounder or cod. Salmon is also a great choice in place of beef.

8. Turkey: Choose the white meat.

9. Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

10. Sweet Potatoes & Oatmeal: Simply excellent sources for your carbs, and perfect foods for aiding in putting on muscle in your diet.

***Measuring Food***

1. Meats: Measured raw, NOT cooked

2. Rice: Measured cooked, NOT raw

3. Oats: Measured raw, NOT cooked

4. Nuts, Peanut Butter: Simply measured in a cup or tablespoon

***Cheat Meals***

  • For most, one cheat meal per week is acceptable and recommended.

For those that have an extremely fast metabolism, 1 small cheat food or treat per day is acceptable, but limit the entire meal to once per week. You should already know if you have a very, very fast metabolism.

***Foods to be Avoided***

Milk of any type: All milk contains massive amounts of sugar, regardless if Whole, Skim or in between, it contains the same amount of sugar

Processed foods: Most processed foods contain large amounts of sugar and often lack the nutrients you need

Soda: Any soda that is sugar free, i.e. Diet Coke is fine. If it is not diet or sugar free, then do not drink it.

Fast Food: This should be a no brainer. Fast foods are loaded with sugar and all the bad fats that simply make you fat. Whats worse is they are packed full of calories but many of these calories are the wrong types. Fast food is more often than not made up of so much sugar and saturated fat that the bulk of your calories in those meals come from those two physique building enemies

Excess Cheese: A little cheese here and there is not going to be the end of the world, but there is not a lot of benefit from eating cheese. If youre following a proper diet, proper means gaining lean muscle with as little fat as possible or dropping body fat while preserving lean tissue. Dont go overboard, dont do as some and cover everything you eat in cheese. The less you eat, the better youll do.

Excess Condiments: Condiments cause many bodybuilders to consume more calories per day then they should. Many condiments are riddled with sugar and this is a major downfall to many diets. See list of Acceptable Condiments.

Bread: Bread is often a favorite food for many to eat. For a true hard gainer bread may have a place in a diet. In a real pinch, at times, it may be slightly necessary, but it should be avoided as much as possible. As a part of a regular diet, eating bread is one of the surest fire ways to add excess body fat.

Cereal: This has no place in a bodybuilders diet. Even the healthy cereals are in loaded with empty calories; in fact, the so-called healthy cereals are often packed full of more empty calories and more sugar then the so-called Kiddy cereals.

***Acceptable Condiments***

1. Mustard: calorie free, eat all you want

2. Vinegar: all you want

3. Any spice such as pepper, garlic powder, onion powder, oregano, etc.

4. Low carb Ketchup: Ketchup itself has no place in your diet, but a little low carb ketchup which has 1g of sugar per serving will be acceptable.

5. Low Carb Buffalo Sauce: this can be a great addition to your chicken; a low carb buffalo sauce should have no sugar added and only 1 carb per serving.

6. Any condiment made by Walden Farms. Walden Farms makes a line of salad dressings, sauces and other items that are fat free, sugar free and gluten free.

***Condiments or Additives to be Avoided***

1. Regular Ketchup

2. Barbeque Sauce

3. Regular Salad Dressings. See list of approved salad dressings

4. Creamers

5. Any sauce with sugar or abundant carbs. If the sauce has more than 1-2 grams of sugar, avoid it.

***Approved Salad Dressings***

1. Oil & Vinegar

2. Sugar free Italian, Balsamic or Greek

3. Any Salad Dressing by Walden Farms

***Protein Bars***

As a rule, protein bars and other so called bodybuilding snacks or meal replacements should be avoided as much as possible. Most of these items will have more sugar in them then a regular candy bar. True, they may indeed be packed full of protein but the sugar far outweighs the benefit.

If you are bulking, you find yourself in a jam and there is no other option, choose a protein bar that has the least amount of sugar. This should be a very limited occurrence. If you are serious about your diet, you will plan out and make arrangements to ensure youre getting the proper foods.

***Hard Gainers***

-If you are in fact a true hard gainer, some adjustments may need to be made.

  • The first change would be adding in more carbs per serving, start by adding an extra cup of rice or oats to your meals that have these foods.

  • Your next option would be adding an extra meal or two. Choose meals that are similar to the ones in the outline.
  • The 3 rd and final option, after you have tried both of the other two methods, adding in more meals or adding extra carbs to all your meals, now its time to do both. Less then 5% of you will fall into this category.

  • If you follow the above outline for 8 weeks and are still not gaining, continue to add in more meals and more carbs. At this stage there is no sample Hard Gainers diet, this diet should make anyone grow, it doesnt matter who you are.

***The Diet Outline itself***

The above diet outline will help you make the progress you desire, however, as this is a guided plan, there are substitutions that are acceptable. When it comes to the meats and protein sources, what you have read above should be followed fairly closely. There are instances when other meats are acceptable, i.e. things like beef tenderloin can be great, but the above listed is your staple.

If you desire other carb sourced foods, and this is the big one where many people want a change, always examine the glycemic index. You should make your choices from foods that are lower on the glycemic index. If you want to sub one carb source food that is in your diet outline with another, gauge the glycemic index to make your choices. See the discussion on Glycemic Index below.

Fats, these will be harder to substitute then carbs. Fats are a very important aspect to the diet, but keep in mind that as great and as important as fats are, most of the best ones have been mentioned in the diet outline already. Foods loaded with saturated fat are not acceptable. Foods that have fats that lack the connecting piece of the puzzle when it comes to healthy fats are not acceptable.

***Glycemic Index***

The glycemic index (GI) measures the effects of carbohydrates on blood glucose levels. The faster the carb breaks down, the faster it will release glucose into the bloodstream. The foods that do this fast are labeled high GI foods. The slower the release of glucose, the lower the food will rank on the GI.

Foods that are lower on the GI will typically have higher health benefits such as keeping insulin levels under control, and preventing type-2 diabetes and coronary heart disease.

Foods low on the GI will have a ranking of 55 or lower on the GI Index.

Foods that are Medium GI foods will have a ranking of 56-69 on the GI Index.

Foods that are High GI foods will have a ranking of 70-99 on the GI Index.

The ranking of 100 on the GI Index is pure sugar.

Below is a chart to show how some foods rank on the GI.


*Omega-3 Fish Oil: 3000mg every day, split into 3 doses, taken with food

*Coral Calcium: 100mg-1500mg every day, taken with food

*Potassium: 99mg every day, taken with food

*Juice Plus+ or Related Product: 2 garden blend in the morning, 2 orchard blend at night, both taken with food

Omega-3 Fish Oil: An unsaturated fatty acid essential for good health.


  • Reduce risk of coronary heart disease, increase blood circulation, therefore decreasing circulatory problems.
  • Reduce blood pressure

Reduce blood triglyceride levels therefore reducing heart attack risk

  • Reduce flair up of arthritis or its onset
  • Improve cholesterol levels
  • Stronger immune system
  • Works as an anti-inflammatory

Coral Calcium: A very important mineral for your overall health.


  • Keeps bones strong and healthy
  • Helps maintain good oral health (teeth)
  • Aides in muscular contraction

Deficiency can lead to blood clotting, rickets and osteoporosis

Potassium: Important mineral for electrolyte balance in the body. The green vegetables you are eating in your diet provide potassium, as well as the Juice Plus+ that is strongly recommended, however, it is easy to fall below what your body adequately needs due to the hard training. Potassium deficiency coupled with hard training can often lead to some serious muscle cramping.


  • Maintain electrolyte balance
  • Decrease risk of hypertension

Juice Plus+: A whole food based nutritional supplement, including juice powder concentrates from 17 different fruits, vegetables and grains. Each ingredient is specially selected to provide a broad range of nutritional benefits. As a physique athlete it is easy to not get as many of the nutrients you need from fruits and vegetables; Juice Plus+ will take care of this completely.


Juice Plus delivers key phytonutrients that are absorbed by the body

  • Reduces markers of oxidative stress.

Positively impacts several key indicators of cardiovascular wellness.

  • Helps support a healthy immune system and protect DNA.

*You can take other supplements if you like, but try to stay away from anything that has added sugar in it. A lot of supplements contain sugar, and as someone looking to build a great body sugar is one of the number one enemies. The supplements above, along with the diet youll be following is all you really need to get the job done. Whats more, youll be keeping your pocket book fuller if you spend less on supplements and rely on food as the bulk of your daily intake.

***When to Advance to a More Advanced Diet***

At this stage things have changed. Most of you will be going back and forth between this diet and a pre-contest or similar diet during different points of the year. Because of this, once your pre-contest or similar diet is over, simply return to this diet again. However, many of you will be better suited to ease back into it with some caution; let your body get used to eating excess calories again. Its healthier this way, will yield more positive gains then negative, and if nothing else, because says so.

***Figure & Fitness Competitors***

*The above plan will work just fine for you. Some of you will need to decrease the carbs a bit to maintain a close weight to your competition weight, if so thats fine, just make sure you make the adjustments. However, when it comes time for show preparations you will need to implement a contest diet.


Many of you will need to add in more calories over a course of time, simply follow the same guidelines listed in the Hard Gainers section. However, when it comes time for show preparations you will need to implement a contest diet.

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