The Fight Club Diet

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Artemiy Solovey

Code, coffee, chess. And sometimes I write strange thoughts in the middle of the night.

OCT 12, 2024

Get into shape like Brad Pitt did for his iconic role in "Fight Club" with this diet challenge. Follow the same meal plan he used to prepare for the film, focusing on a high-protein, moderate-carb diet to build lean muscle and enhance performance.

Steps:

Breakfast

Start your day with 6 egg whites and 75 grams of oatmeal. This high-protein, low-calorie meal with an undersupply of carbs creates an energy deficit, helping to speed up the process of burning fat.

Mid-Morning Snack

Enjoy tuna and toast to keep your metabolism active and provide a good mix of protein and carbs.

Lunch

Enjoy 2 chicken breasts and 100 grams of pasta with broccoli. This meal provides a substantial amount of protein and complex carbs, supporting muscle growth and energy, ideally consumed two hours before your workout.

Pre-Workout Snack

Eat a banana before your workout. The natural sugars and potassium help provide quick energy and prevent cramps.

Post-Workout Recovery

After training, have a whey protein shake to aid in muscle recovery and replenish protein stores.

Dinner

Enjoy grilled fish, rice, and spinach. This well-balanced meal provides lean protein, healthy carbs, and vital nutrients.

Evening Snack

End your day with grainy cottage cheese. This slow-digesting protein helps with muscle repair and keeps you full overnight.

Opportunity costs:

Strict Meal Timing: Sticking to this meal plan requires eating every 2-3 hours, which can disrupt your usual eating habits and social meal times.

Higher Grocery Costs: Purchasing high-quality proteins and specific ingredients might increase your grocery bill.

Social Situations: Maintaining this diet might be difficult in social situations, such as dining out with friends or attending events.

Wellness:

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Notes:

Balance Your Macros: Make sure you’re getting around 200 grams of carbs and 200 grams of protein each day. That’s about 2.5 grams of protein per kilogram of your body weight. This balance helps keep your energy up and supports muscle growth.

Follow a 3-Hour Meal Schedule: Make sure to eat every three hours. This regular meal interval helps maintain an active metabolism and steady energy levels throughout the day.

Stay Hydrated: Drink plenty of water throughout the day. Staying hydrated keeps you performing at your best and helps with recovery, especially on a high-protein diet.

Get Enough Sleep: Make sure you’re getting enough sleep every night. Good rest is key for muscle recovery and keeping your energy levels up for training.

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