Ketogenic diet

The principle of ketogenic diet is fairly simple - you eat very little or none carbohydrates at all . This makes your body enter ketosis and release ketones into your body, which starts using fat (instead of carbohydrates) as a fuel.
Ketogenic diet is believed to shred your body fat while preserving muscles.
It is supposed to look like this: 5 or 6 days of low carbs (I suggest no more than 30 grams), and 1 or 2 days of high carbs.
Since you can't eat any full-carb foods, you will need a lot of fat for energy, and a lot of protein to preserve your muscles.

Examples of food you can safey eat and remain in ketosis: Beef, Steak, Hamburger, Prime Rib, Filet Mignon, Roast Beef, Chicken, Duck, Any Fish, Tuna, Salmon, Trout, Halibut, Lamb, Pork, Bacon, Ham, Eggs, Shrimp, Crab, Lobster, Butter, Oils (Olive Oil, Flaxseed oil, etc.), Mustard, Salt, Pepper, Soy Sauce, Tea, Coffee

Now these food contain some carbs, so eat only in limited quantities: Broccoli, Spinach, Lettuce, Cabbage, Bok Choy, Kale, Asparagus, Mustard Greens, Mushrooms, Cucumbers, Pickles, Celery, Green Beans, Brussel Sprouts, Cauliflower, Artichokes, Peppers (Red, Green, Jalapeno, Habanero), Onions, Sprouts (bean, alfalfa, etc.), Radicchio and endive, Herbs - parsley, cilantro, basil, rosemary, thyme etc, Radishes, Sea Vegetables (Nori, etc), Jicama, Avocado, Asparagus, Green Beans and Wax Beans, Broccoli, Summer Squash, Zuchinni, Scallions or green onions, Bamboo Shoots, Leeks, Brussels Sprouts, Snow Peas (pods), Tomatoes, Eggplant, Tomatillos, Artichokes, Fennel, Okra, Spaghetti Squash, Celery Root (Celeriac), Turnip, Water Chestnuts, Pumpkin, Nuts, Flaxseeds, Cheeses, Salami, Pastrami, Hot Dogs, Sausages, Ribs, Buffalo Wings, Liverwurst, Oysters, Abalone, Protein Powders

And finally a list of stuff you can't eat at all: Beer, Mixed drinks, Bread, Milk, Pasta, Grains, Cereal, Rice, Potatoes, Corn, Carrots, Peas, Candy, Cake, Cheesecake, biscuits, Donuts, Fruit Juices, High Carb Fruits (Apricots, grapes, Bananas, Peaches, Nectarines, cherries, Pomegranates, Mangos, Figs, Dried Fruit, such as dates, raisins, dried apricots, and prunes etc.), Pastries, Non-Diet Soft Drinks, Rolls, Bagels, Popcorn, Battered Foods (Fried Chicken, etc.), Gravy, Honey, Sugar, chocolate and Corn Syrup.

Brad Pitt's Fight Club diet

Brad Pitt's physique in movie Fight Club has become kinda legendary. Many people look up to it while trying to get fit. I'll cover Brad's diet and exercise routine in this article. The fact that his body fat was really low (~5%) made it possible, as he stated, to have awesome abs without doing any straight-ab exercise.

He did 3 sets per exercise - 15 reps per set with weight that would make the last one go to failure, and more reps when doing bodyweight exercises.
Short rest time - 60 seconds between each set.

Monday – Chest
75 push ups
bench press – 25, 15, 8 rep
nautilus press
incline press
pec deck machine

Tuesday – Back
25 pull ups
seated rows
lat pull downs
t bar rows

Wednesday – Shoulders
arnold pres
laterals
front raises

Thursday – Biceps & Triceps
preacher curl machine
ez curls cable
hammer curls
push downs

Friday – Cardio

Saturday – Cardio

Sunday – Rest

 Now the most important part - diet. He followed a very strict, healthy diet - eating 6 times a day, with only supplement being whey protein powder. It looked like this:

Morning snack:  canned tuna in wholewheat pita wraps.
Lunch:  2 chicken breasts, with 75-100 grams of brown rice and green vegetables.
Afternoon snack:  protein bar or whey protein shake and 1 banana (this was pre-workout time).
Post-workout snack:  another whey protein shake and 1 banana.
Supper:  grilled fish or chicken, more brown rice, veggies and a large salad.
Bedtime snack:  low fat cottage cheese or a casein protein shake.

 I recommend to watch this movie, if you already haven't!

Diet: Bulking

This diet will enhance your muscle mass gains, but it will also make amount of fat stored in your body higher. Bodybuilders use bulking to gain more muscle, and then they switch to cutting diet before going on stage to get rid of the fat and to get toned.
Here is an example of bulking diet. Amounts of food depend on your weight.
Breakfast
Whole eggs
Oats
Coffee

Meal 2
Lean steak
Brown rice

Meal 3
Chicken
Sweet potato
Broccoli

Meal 4
Fish
Brown rice
Broccoli


Meal 5
Chicken
Sweet potato
Broccoli

Pre-workout
Tilapia
Brown rice
Coffee

Post-workout
Protein shake with creatine and glutamine

Meal 6
Lean steak
Broccoli

Diets

Your daily nutrient intake varies depending on your goal – do you want to lose excess fat? Gain lean muscle mass? Or both at the same time? In following articles I will give examples of different diets that might give you an idea about what balanced diet and organised eating look like. You can and should customise these to your own preferences and your body weight. However, you should always try and have the meal at the given time – skipping it or having meal 1 simultaneously with meal 2 because you didn’t have time will only slow you down from reaching your dreamy physique.