Neither can survive without the other.
80/20. 80% of the results you want will come from your diet. The other 20% from your workout. But neither can survive without the other. It's important to follow both diet and the workout at the same time. A mansion needs the best materials to be built.
The Diet
The timetable below is not strict. As long as you are eating all the meals below (and the supplements at the right times relative to meals/workouts) then you're doing exactly what you're supposed to! Hey - everyone's on a different schedule!
9:00AM (Breakfast) - Wake up. Immediately consume 800mg Super CQ and eat breakfast (~5 egg whites, 1 yellow). Then drink 1/2 Morning Shake.
30 minutes before lunch: 1 capsule Alpha-Lipoic Acid (APA)
1PM (Lunch) - Brown rice/quinoa, protein, vegetables.
(Fast food: Footlong oven roasted chicken w/ tons of veggies; no cheese and light dressing, if needed, from Subway)
3PM (if workout day) - Sip low fat protein before and throughout workout. Water mixed with whey works great. High protein snack/shake 30 minutes after workout as well.
(If not workout day, still eat something with high protein at this time and a glass of milk)
30 minutes before dinner: 1 capsule APA
6PM (Dinner): 1 capsule CQ. Chicken breast (few pieces), rice/quinoa, vegetables (ie. brocolli, beans). Fill your plate.
15 minutes before bed: Final 1/2 of morning shake.
*Morning shake recipe: 3 cups 2% milk, 30g whey protein, 1 banana, and 3 heaping tablespoons of sugarless almond butter (all natural peanut butter works as well but almond butter is better option). Ice cubes are optional.
*For the first 5 days, you'll be loading on glutamine powder. Drink 10g of glutamine with water every 2-3 hours, for a total of 60g a day for 5 days.
Then, you should drink 15-20g a day for the remaining 3 weeks of your workout.
The morning shake totals to about 950 calories. Your breakfast will be about 300 calories. Lunch should be almost 700 calories. Snack should be about 200 calories. Dinner will hit to 600 calories. You'll be eating about 2800 calories per day and about 180 grams of protein. On workout days, you'll be consuming a bit more because of the protein shake during the workout.
Important: Drink PLENTY of water. Always have a water bottle on you and keep drinking it. Your kidneys need water to help process all of the protein you'll be consuming. I drank about a gallon of water a day; drink like its your job.
30 minutes before lunch: 1 capsule Alpha-Lipoic Acid (APA)
1PM (Lunch) - Brown rice/quinoa, protein, vegetables.
(Fast food: Footlong oven roasted chicken w/ tons of veggies; no cheese and light dressing, if needed, from Subway)
3PM (if workout day) - Sip low fat protein before and throughout workout. Water mixed with whey works great. High protein snack/shake 30 minutes after workout as well.
(If not workout day, still eat something with high protein at this time and a glass of milk)
30 minutes before dinner: 1 capsule APA
6PM (Dinner): 1 capsule CQ. Chicken breast (few pieces), rice/quinoa, vegetables (ie. brocolli, beans). Fill your plate.
15 minutes before bed: Final 1/2 of morning shake.
*Morning shake recipe: 3 cups 2% milk, 30g whey protein, 1 banana, and 3 heaping tablespoons of sugarless almond butter (all natural peanut butter works as well but almond butter is better option). Ice cubes are optional.
*For the first 5 days, you'll be loading on glutamine powder. Drink 10g of glutamine with water every 2-3 hours, for a total of 60g a day for 5 days.
Then, you should drink 15-20g a day for the remaining 3 weeks of your workout.
The morning shake totals to about 950 calories. Your breakfast will be about 300 calories. Lunch should be almost 700 calories. Snack should be about 200 calories. Dinner will hit to 600 calories. You'll be eating about 2800 calories per day and about 180 grams of protein. On workout days, you'll be consuming a bit more because of the protein shake during the workout.
Important: Drink PLENTY of water. Always have a water bottle on you and keep drinking it. Your kidneys need water to help process all of the protein you'll be consuming. I drank about a gallon of water a day; drink like its your job.
The key to maintaining this diet is to keep it simple. Some diet programs show how you can have fantastic, delicious meals that will get you the results you need. The truth is, with so much variety, you'll begin to fall of the wagon since you won't know what to make for certain meals. So, EAT THE SAME MEALS OVER AND OVER AGAIN. If you want to gain mass and want tremendous results, try not to change your meals up. Sure, you can add some hummus and salsa to your dinner and breakfast to change things up and add some taste. I did.
One thing I noticed by Reading Tim Ferriss' book "The 4 Hour Body," was that he did not mention a cheat day for Occam's Protocol. I've searched numerous threads and blogs and everyone seems to have a different opinion. He does suggest a cheat day for the Geek to Freak (G2F) program and goes as far as saying that the diets are the same for Occam's Protocol and G2F with the exception of no/low carbs in G2F. That being said, I cheated for one meal every week simply because I had to. Not a physical urge to eat but because it was not practical for my lifestyle to eat every meal at home. When you find yourself having to eat out more than one meal a week, be smart. Don't get that oily black angus cheeseburger. Opt for something like a chicken breast entree with vegetables on the side. Something you're used to cooking.
If you find yourself not gaining enough mass, simply put - eat more! I found myself adding another meal after a week into the program because I was getting hungry faster. When you're getting bigger and stronger, your muscles need you to consume more calories to help them grow. Keep feeding them. Eat like it's your job. You'll find your appetite growing because your muscles are using food faster.
I've heard it from numerous people but it's not until now that I believe it. Diet contributes to 80% of your results and the workout 20%. You can't build a mansion without the right materials (quote from my brother).
Put the right things in your body and you'll get the results you want.
One thing I noticed by Reading Tim Ferriss' book "The 4 Hour Body," was that he did not mention a cheat day for Occam's Protocol. I've searched numerous threads and blogs and everyone seems to have a different opinion. He does suggest a cheat day for the Geek to Freak (G2F) program and goes as far as saying that the diets are the same for Occam's Protocol and G2F with the exception of no/low carbs in G2F. That being said, I cheated for one meal every week simply because I had to. Not a physical urge to eat but because it was not practical for my lifestyle to eat every meal at home. When you find yourself having to eat out more than one meal a week, be smart. Don't get that oily black angus cheeseburger. Opt for something like a chicken breast entree with vegetables on the side. Something you're used to cooking.
If you find yourself not gaining enough mass, simply put - eat more! I found myself adding another meal after a week into the program because I was getting hungry faster. When you're getting bigger and stronger, your muscles need you to consume more calories to help them grow. Keep feeding them. Eat like it's your job. You'll find your appetite growing because your muscles are using food faster.
I've heard it from numerous people but it's not until now that I believe it. Diet contributes to 80% of your results and the workout 20%. You can't build a mansion without the right materials (quote from my brother).
Put the right things in your body and you'll get the results you want.