BioGenesis UltraLean Gluco Support Bars Recommended in Men's Journal

Step Two: Eat Right, Eat Often
When you’re working out six days a week, you need plenty of fuel to keep up. This custom high-protein, low-carb diet, built on FIVE SMALL MEALS A DAY, will keep you well-fed but not overstuffed. By Seth Fletcher Men’s Journal February 2007

If I wanted to get the full benefit of his six-week fitness program, trainer Joe Dowdell warned me, I’d need to change the way I eat. So he put me in touch with Monica Lynn, founder of New York-based 5 Squares meal delivery service. Dowdell and other Peak Performance trainers and clients swear by her diet, a high-protein, low-carb regimen that consists of five small meals a day rather than three big ones. A typical day’s menu: egg-white omelet for breakfast, chicken salad for a snack, two chicken breasts for lunch, a protein bar in the afternoon, then eight to 10 ounces of steak for dinner, with green vegetables and some potatoes thrown in. Why so much protein? “With all that training, you’ll get hungry.” Lynn told me, “and you need to be eating the good stuff.”
Some of Lynn’s rules – no sugar, wheat, or dairy – seemed draconian at first, but I soon got used to them. Besides, I didn’t want to mess with a formula that apparently works. After a couple of weeks I was feeling stronger at nearly every workout session, which means all of that extra protein was doing its job. I had far more energy, too. Here are the basics of Lynn’s plan, with rules for eating and some sample meals.

Rules for Eating Right

Eat five small meals a day, an hour and a half to three hours apart. Eating more often makes your metabolism run consistently throughout the day; your body never goes into a low-metabolism “survival” state because you’ve waited too long between meals.

More protein, Fewer Carbs. This isn’t Atkins: You don’t have to cut carbs so drastically. But protein builds muscle, and unused carbs turn into fat pretty easily.

Avoid Sugar. It lurks in places you wouldn’t expect, such as ketchup and bouillon cubes. When in doubt, read the label.

Cut Wheat From Your Diet. Choose oats and spelt over wheat, which, Lynn says, many people have trouble digesting.

Skip Dairy Whenever Possible. Lynn believes that almost everyone is a little lactose intolerant, even if they don’t know it. Drink soy milk instead of regular cow’s milk, and make cheese only an occasional splurge.

A SAMPLE DAY ON THE FIVE-MEAL PLAN

BREAKFAST
YOU’RE EATING Mushroom egg-white omelet with sautéed potatoes. Monica Lynn’s recipe calls for 1.5 cups of egg whites and 2 cups of sautéed button mushrooms; this makes two omelets.	WHY YOU’RE EATING IT Learn to love egg whites. They’re a healthy source of pure protein. The mushrooms add flavor, and the 4 oz of potatoes provides one of your three servings of starch.	SUBSTITUES Any kind of egg-white omelet is fine, but avoid fatty extras like bacon or cheese. Otherwise, try wheat-free waffles or pancakes with fresh fruit, paired with turkey sausage or Canadian bacon.
SNACK
YOU’RE EATING Chicken-lettuce wrap. Mix chopped cooked chicken breast with water chestnuts, almonds, and grapes. Add the nondairy mayonnaise substitute Nayonaise and some white vinegar. Wrap in lettuce.	WHY YOU’RE EATING IT A protein-based meal every 1.5 to 3 hours keeps your metabolism going. For the second meal of the day you skip the starch, so this wrap uses lettuce instead of a tortilla .	SUBSTITUES You want a snack of lean meat, served cold for convenience. For example: balsamic-marinated chick strips with mixed greens; or a steamed salmon steak, served cold with greens.
LUNCH
YOU’RE EATING A turkey burger. Like a standard grilled or broiled hamburger, only made with ground turkey. The only trick is finding wheat-free buns, but that should be easy enough at the health-food stores.	WHY YOU’RE EATING IT Ground turkey is low in fat, high in protein, and serves as a passable substitute for red meat in dishes like burgers and chili when you’re tired of chicken and fish.	SUBSTITUES Hearty, lean meat dishes such as grilled salmon or catfish, lemon-garlic or pesto-grilled chicken, roast pork loin, and so on. Beef is okay twice a week; it’s best to save it for a real steak dinner.
SNACK
YOU’RE EATING Shrimp cocktail. But be sure to use sugar-free cocktail sauce; Walden Farms makes a good one, along with other sugar-free condiments, including ketchup (waldenfarms.com).	WHY YOU’RE EATING IT It’s a long haul between lunch and dinner, which is why you need a protein-rich, low-carb snack to keep your metabolism high and your body well-fueled all afternoon.	SUBSTITUES Don’t have time for an actual meal? A sugar-free whole-food energy bar will work. Lynn uses vitamin-rich BioGenesis Ultralean Gluco-Support bars.
DINNER
YOU’RE EATING Filet mignon with garlic mashed potatoes. Heat an oven-safe skillet until very hot. Add a tsp of olive oil and sear an 8-oz filet for 3-4 min. Stick the skillet in a 400 deg. oven for 3-4 min to finish the cooking.	WHY YOU’RE EATING IT Because you owe yourself a little indulgence, Lynn says. Make the most out of your twice-weekly beef allowance with a good cut of meat. Besides, filet mignon is relatively lean.	SUBSTITUES Dinner options are basically interchangeable with the lunch choices, but opt for heartier fare such as veal stew, garlic- and herb- crusted pork, and grilled fish to reward yourself at the end of the day.

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