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Dorian Yates Diet Plan


Dorian Yates has very specific rules for his pre and post workout diet regime. Unlike many other bodybuilders Dorian believes that taking in simple carbs before a workout is counter-productive because it will drop your sugar levels during your workout and make you weaker.

He explains that eating nuts of all kinds is an essential part of any bodybuilders diet because nuts supply all the essential fatty acids needed to increase protein synthesis. Dorian also talks strongly on drinking water throughout the day to help flush the toxins that build up when repairing muscle.

Probably the most important dietary tip from Dorian is to stick to complex carbs when choosing which carbohydrate to eat. Despite the fact that he stresses the importance of simple carbs immediately after a workout, he says that complex carbs are the only way to prevent insulin surges that make you weaker during training.

Dorian also explains that his post-workout protein drink needs to be packed with simple carbs and suggests 75% of the post-workout shake should be simple carbs along with 25% easily digestible proteins like whey. He says that good quality protein should be eaten every 2 hours for any bodybuilder that is training hard 4 or 5 times a week.

In the diet listed below Dorian explains that fast digesting proteins together with slow digesting proteins make the best meal plan for any bodybuilder that times his/her quick digesting proteins after each workout so as to help to speed up muscle repair and replace lost muscle glycogen as quickly as possible.

The Dorian Yates Bodybuilding Diet:

7-8am Breakfast: Porridge with one cup oatmeal, 10 egg whites, 1 scoop protein powder all blended together and then heated.
9am to 10am: Pre-workout protein-shake
12pm: Post-workout carb/protein drink
1pm Lunch: 2 X chicken breast with rice/potatoes and a green vegetable
3.30pm: 1 x protein shake or meal replacement shake
5.30pm Dinner: 12oz fillet mignon with potatoes or rice and a green vegetable
8pm to 9pm: Porridge with half cup oatmeal, 6 egg whites and half a scoop protein powder all blended together and then heated.

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