Diets

Diet for the priests

General rules

Almost half of the muscle tissue in women is located in the buttocks. Of course, their beautiful form adorns a woman. It depends on the development of the gluteal muscles, the width of the bones of the small pelvis, the fat layer on the buttocks. You can correct and improve your shape by training and proper nutrition, since it is possible to control the ratio of fat and muscle mass. Increase muscle mass will help power loads for an hour 3 times a week, and proper nutrition is necessary so that muscle tissue does not decrease (not lost).

A diet for buttock augmentation must be complete and balanced: the body must receive the necessary amount of protein, complex carbohydrates and healthy fats.

  • The basic rule is the mandatory inclusion of sufficient amounts of protein in the diet. Protein is a building material for muscle tissue. With its lack, it decreases. The best protein products for building muscle mass are lean meat, fish, cottage cheese, milk, dairy products. It also contains products of plant origin (hemp seed, chia, hemp flour, soy products, soy flour and milk, quinoa, legumes, tofu).
  • Sources of complex carbohydrates are cereals. Preference is given to whole grains or coarse grinding: pearl barley, buckwheat, barley, wheat, oat, brown rice. The inclusion of fruits and vegetables in the diet will also bring in carbohydrates and fiber. 3 servings of vegetables or fruits and herbs can be eaten daily.
  • Healthy fats should be rich in vegetable oils. vitamin E, omega 3, 9, 6 fatty acids. A well-known representative of monounsaturated fatty acids is omega 9contained in olive oil. It must be used for dressing salads, as well as corn, linseed, sesame oil and walnut oil. If all fats are taken as 100%, then 60% of the diet should be given to monounsaturated fats. Sources of healthy fats are also nuts and seeds, which also contain vegetable protein, vitamins and minerals. The best nuts in terms of nutrient composition are pistachios, almonds, pine nuts, cashews and walnuts. The rate of fat is 2 tablespoons of vegetable oil and 30 g of nuts or seeds.
  • There are often small portions. Long breaks and feelings of hunger should not be allowed. During breaks between meals, the body can use nutrients from muscle mass. Therefore, in addition to the main meals, snacks (one or two) are required during the day. Breakfast must include complex carbohydrates (cereals, natural whole-grain muesli without sugar and flavor enhancers, bread), which provide a long-lasting feeling of satiety. For lunch, you can cook meat or fish (or seafood) dish. As a side dish, any vegetable salads are suitable, fiber of which increases saturation and slows the absorption of carbohydrates. All legumes contain soluble fiber, so the feeling of fullness after them persists for a long time. As snacks, it is most rational to use fruits, berries, nuts, dried fruits, kefir or yogurt.
  • Cook food by boiling, stewing or baking. Heat treated and overheated fats will not bring benefits.
  • The exception of semi-finished products, instant products and containing preservatives.
  • Implementation of the drinking regimen - 1.5-2 l / day.
  • A significant limitation (exception) of simple carbohydrates: sweets, sugar, white pasta, pastries, white bread, pastries, jam.

To increase the buttocks, you need to combine proper nutrition with exercises for the muscles of the buttocks.
Feasible physical activity will make the shape of the buttocks beautiful. Useful in this regard is running at an average speed for half an hour every day, walking upstairs (30 minutes daily), walking at a fast pace, jumping rope. Three to four times a week, special strength exercises for the buttocks are needed. 1.5 hours before training, you need to eat a portion of carbohydrates (you can with proteins), and then a protein dish is required. Sour-milk product can be drunk before bedtime. Already within two months you can change and improve the shape of the buttocks.

Allowed Products

  • Cottage cheese (100 g of it contains 22 g of protein) can be consumed up to 250 g, dairy products and sour-milk drinks up to a liter per day.
  • Fatty fish (salmon, tuna, herring, mackerel, salmon, trout) up to 200 g is a source of not only proteins, but also omega-3 fatty acids, it also contains phosphorus and iodine.
  • Boiled beef 200 g per day.
  • Eggs - a source of protein (in one egg 6-8 g of protein). You can eat any eggs (quail, chicken) in boiled form or in the form of an omelet, there is one protein. A useful addition to the omelet is vegetables, lettuce, spinach, mushrooms.
  • Turkey meat (150-200 g per serving) is a useful type of dietary meat - it contains almost no fat and cholesterol. Useful for its mineral composition (calcium, potassium, iron, sodium), content folic acid and phosphorus, the amount of which is equal to fish.
  • Chicken fillet (up to 200 g) is a valuable, low-fat protein product.
  • Legumes are considered as sources of vegetable protein, also necessary for the body.
  • Nuts are valuable for their unsaturated fatty acid content. Omega 3. Under the regime of training for pumping up muscles, nuts and seeds become constant companions, as a source of protein and vitamin e, which plays a large role in muscle gain. how antioxidantIt reduces the effect of free radicals and accelerates muscle recovery after exercise.
  • Almonds contain easily digestible forms of vitamin E, so after exercise it will benefit the body as a whole and especially the muscles. Any nuts are also valuable and can be used as a full snack.
  • Flax seeds, which include valuable fatty acids Omega 3, 6 and 9but in terms of omega-3 content these seeds are superior to all vegetable oils. They are 3 times more than in fish oil. Seeds can be used in powder form as an additive to salads and yoghurts and various cereals.
  • Chia seeds - can be considered as a protein product and as a source of beneficial fatty acids (omega-3 and omega-6). Just one spoonful of seeds contains 30% of the daily fiber and 20% of the normal calcium. They contain as much amino acidshow many in one egg. The best option for long muscle training is combining lemon juice and chia seeds. You can eat seeds with yogurt or in salads and cereals.
  • Quinoa refers to cereal crops. It contains more protein than any other cereals. Some varieties contain 20% or more protein. Unlike wheat, the amino acid composition is balanced and can be compared with the amino acid composition of milk. Grain is high in content lycetic acid, calcium, iron, zinc, and the content of phosphorus is not inferior to fish.
  • Other cereals include buckwheat, oatmeal and brown rice. Any porridge is boiled in water, and optionally in milk.
  • Spinach is extremely rich in proteins, fiber, carbohydrates, vitamins and fats, phosphorus, calcium, iron, magnesium. It stimulates metabolism, normalizes bowel function and level hemoglobin and promotes the production of hormones. The high protein composition makes it a valuable product for muscle building.
  • Avocados are a wonderful source of monounsaturated fats, and also have a rich and diverse vitamin and mineral composition.
  • Any kind of cabbage and various vegetables are preferred. Vegetables should be eaten raw, seasoned with vegetable oil. Fans of first courses can eat vegetable soups. To diversify the diet, vegetables are also introduced (stewed cabbage and zucchini, casseroles, meatballs).
  • You can include sweet potato (sweet potato), which is rich in vitamins and minerals (mainly BUT, Cpotassium, calcium). Its calorie content is the same as ordinary potatoes. It is considered as a protein and carbohydrate product, so they can replace a portion of porridge or rice. Nutritionists are advised to use it raw, grated and seasoned with vegetable oil. You can stew it, bake and boil, enter into the composition of soups.
  • Drinks are represented by freshly squeezed juices, rosehip infusion, useful dried fruit compote, purified water, green tea with lemon and ginger.

Approved Product Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

greenery2,60,45,236
eggplant1,20,14,524
beans6,00,18,557
zucchini0,60,34,624
cabbage1,80,14,727
broccoli3,00,45,228
boiled cauliflower1,80,34,029
sweet potato (sweet potato)2,00,014,661
onion1,40,010,441
carrot1,30,16,932
cucumbers0,80,12,815
salad pepper1,30,05,327
salad1,20,31,312
beet1,50,18,840
celery0,90,12,112
soybeans34,917,317,3381
asparagus1,90,13,120
tomatoes0,60,24,220
Jerusalem artichoke2,10,112,861
pumpkin1,30,37,728
beans7,80,521,5123
garlic6,50,529,9143
lentils24,01,542,7284

Fruits

avocado2,020,07,4208
oranges0,90,28,136
Garnet0,90,013,952
grapefruit0,70,26,529
pears0,40,310,942
kiwi1,00,610,348
lemons0,90,13,016
mango0,50,311,567
tangerines0,80,27,533
nectarine0,90,211,848
peaches0,90,111,346
apples0,40,49,847

Berries

gooseberry0,70,212,043
Red currants0,60,27,743
black currant1,00,47,344

Nuts and dried fruits

nuts15,040,020,0500
cashew25,754,113,2643
sesame19,448,712,2565
flax seeds18,342,228,9534
fenugreek seeds23,06,458,3323
chia seeds16,530,742,1512
sunflower seeds20,752,93,4578

Cereals and cereals

buckwheat groats (kernel)12,63,362,1313
oat groats12,36,159,5342
cereals11,97,269,3366
quinoa14,16,157,2368

Raw materials and seasonings

honey0,80,081,5329

Milk products

skim milk2,00,14,831
natural yogurt 2%4,32,06,260

Cheeses and cottage cheese

cottage cheese 0.6% (low fat)18,00,61,888
tofu curd8,14,20,673

Meat products

beef18,919,40,0187
rabbit21,08,00,0156

Bird

chicken fillet23,11,20,0110
turkey19,20,70,084

Fish and seafood

boiled fish17,35,00,0116
squid21,22,82,0122
salmon19,86,30,0142
mussels9,11,50,050
sea ​​kale0,85,10,049
herring16,310,7-161
mackerel18,013,20,0191
trout19,22,1-97

Oils and Fats

butter0,582,50,8748
linseed oil0,099,80,0898
olive oil0,099,80,0898
sunflower oil0,099,90,0899

Soft Drinks

mineral water0,00,00,0-
green tea0,00,00,0-
* data are per 100 g of product

Fully or partially restricted products

  • Fatty meats (pork, lamb, duck, goose, chicken and skin), animal fats, sausages, smoked meats, canned fish and meat.
  • Fried foods because they are high in calories.
  • High-fat dairy products.
  • Puff and yeast pastries, cakes, cakes, white rice, semolina, chocolate, refined pasta, ice cream.
  • Salt restriction.

Prohibited Products Table

Proteins, gFats, gCarbohydrates, gCalories, kcal

Vegetables and greens

radish1,20,13,419
white radish1,40,04,121
red radish1,20,13,420
black radish1,90,26,735
spinach2,90,32,022
sorrel1,50,32,919

Fruits

bananas1,50,221,895

Berries

grape0,60,216,865

Mushrooms

mushrooms3,52,02,530

Nuts and dried fruits

raisins2,90,666,0264

Cereals and cereals

semolina10,31,073,3328
white rice6,70,778,9344

Flour and Pasta

pasta10,41,169,7337

Confectionery

jam0,30,263,0263
jam0,30,156,0238
candies4,319,867,5453
pastry cream0,226,016,5300
biscuits7,511,874,9417

Ice cream

ice cream3,76,922,1189

Cakes

cake4,423,445,2407

Chocolate

chocolate5,435,356,5544

Raw materials and seasonings

mustard5,76,422,0162
mayonnaise2,467,03,9627

Milk products

milk 3.6%2,83,64,762
milk 4.5%3,14,54,772
cream2,820,03,7205
sour cream 25% (classic)2,625,02,5248

Cheeses and cottage cheese

cheese24,129,50,3363
cottage cheese 11%16,011,01,0170
cottage cheese 18% (fat)14,018,02,8232

Meat products

pork16,021,60,0259
pork liver18,83,60,0108
pork kidney13,03,10,080
pork fat1,492,80,0841
fat2,489,00,0797
beef liver17,43,10,098
beef kidneys12,51,80,066
beef brains9,59,50,0124

Sausages

smoked sausage16,244,60,0466
smoked sausage9,963,20,3608
sausages10,131,61,9332
sausages12,325,30,0277

Bird

smoked chicken27,58,20,0184
duck16,561,20,0346
smoked duck19,028,40,0337
goose16,133,30,0364

Fish and seafood

smoked fish26,89,90,0196
salted fish19,22,00,0190
Red caviar32,015,00,0263
black caviar28,09,70,0203
canned fish17,52,00,088
cod (liver in oil)4,265,71,2613

Oils and Fats

animal fat0,099,70,0897
cooking fat0,099,70,0897

Soft Drinks

dry instant coffee15,03,50,094
black tea20,05,16,9152
* data are per 100 g of product

Menu (Power Mode)

Nutrition can be varied if you introduce different protein dishes, cereals and vegetable salads every day. This will help to avoid disruptions. If there is an unbridled desire to eat a piece of cake or cake, a sweet bun or candy, slight dietary disturbances are possible.

The diet should be made so that during the day there are four servings of protein (not only meat or fish, but also kefir, cottage cheese, cheeses and milk), three servings of vegetables (fruits), one or two servings of carbohydrates. Meat dishes need to be cooked in a double boiler or oven.

Breakfast
  • oatmeal porridge with fruits;
  • tofu cheese;
  • green tea with lemon.
Lunch
  • cottage cheese 100-150 g;
  • juice.
Dinner
  • boiled meat;
  • vegetable salad with sesame oil;
  • whole grain bread.
High tea
  • yogurt with fruits.
Dinner
  • baked fish;
  • boiled rice;
  • salad;
  • tea from herbs.
For the night
  • kefir.
Breakfast
  • buckwheat porridge in milk;
  • cheese;
  • tea with milk.
Lunch
  • cottage cheese with dried fruits.
Dinner
  • boiled turkey meat;
  • stewed vegetables;
  • loaf of bread.
High tea
  • vegetable juice or fruits.
Dinner
  • baked salmon;
  • seaweed with olives and olive oil.
For the night
  • yogurt.

Advantages and disadvantages

prosMinuses
  • Contains a variety of foods.
  • It does no harm because it is balanced.
  • It does not include starvation, since fractional nutrition is recommended, portion restrictions are not provided.
  • It can be used for a long time.
  • It has a general health effect.
  • The lack of simple carbohydrates is difficult for women to tolerate, leading to frequent breakdowns.
  • It is difficult to carry out frequent meals due to employment.
  • Restrictions must be observed constantly.
  • If seafood is introduced, costs increase.

Feedback and Results

This diet complies with the principles of a healthy diet and many people are impressed. By following this diet and playing sports you can improve your health and have a great figure. For many, this is a strong motivation. Diet is useful and effective for those who want to lose weight.

  • "... For the priests I was advised to eat and squat with a light weight. Within three months I formed a beautiful ass. At home, you can squat with dumbbells, and if not, then with bottles filled with water. She made sure that there was always a protein dish in the diet - at least kefir or yogurt, at least cottage cheese or an egg. It is not necessary to eat meat all day - it will constipate. I ate mainly fish, vegetable salads with various oils, fruits, turkey (made steam cutlets from it), buckwheat porridge - once a day, boiled chicken. Both health and mood were in order. Cravings for sweets were quenched with dried fruits and tea with honey. It was difficult for the first three weeks, and then I completely forgot about sweets".
  • "... I have hips, but the priest wanted more. I squatted with weight - four sets of 25 times. Without a heavy bar it is very difficult to increase the volume, if the task is to increase it. During squats, you need to monitor your back so that it is even. You also need to go to the pool, so we give our legs to relax and rest, so that there would be no varicose veins. In addition to squats, you can do other exercises - lunges, leg presses, but on the simulator, a bicycle is useful. The second condition for effective exercise and muscle building - before and after exercise you need to eat protein food (before training for 1.5 hours, and after training after 30 minutes). You can turn on porridge before training. During the day, the diet for priests must necessarily include meat: chicken, beef, boiled eggs. During the day I ate up to 200 g of beef (veal) or chicken, 250 g of cottage cheese, and drank a liter of low-fat milk (kefir)".
  • "... I didn’t succeed: I was engaged at home and did leg lifts to the ceiling with a weight of 2 kilograms from a standing position on my elbows. Apparently without a coach and his recommendations it’s difficult. In addition, I was faced with the fact that for a long time I could not bear the lack of sweets - it’s a disaster for me. I ate chicken, vegetables, fruits, dairy and cottage cheese. With this, everything is fine. As a result, it lasted only a month, without achieving results".

Diet price

Food contains a large amount of animal protein and the most expensive part of it is seafood and nuts. If you follow all the recommendations, then the cost of food can vary from 1600 to 1900 rubles. in Week.

Watch the video: LEE PRIEST'S MCDONALD'S DIET DEFENSE! Iron Rage (February 2020).

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