Food
The Fighter Diet
So as with our “Big Guy Diet,” the Fighter diet isn’t exclusive to our current character-in-question, Chun Li. This is the diet you should be looking at if you want a nice, lean, toned body with some good muscle definition, but not much in the way of bulk, and a solid power to weight ratio. Think something along the lines of characters like Chun Li, Link, Solid Snake, or Nathan Drake. Lean, mean, fighting machines.
This diet is, again, not a specific cookie cutter diet. I’m going to lay out some basic guidelines to shoot for, some good foods to try, and a meal schedule. After that it’s up to you.
Guidelines
5-6 meals a day
0.7-1grams of protein per pound of bodyweight you have.(so if you’re 100 lbs, you want to get 70-100 grams of protein per day).
1.5-2.5 grams of carbohydrates per pound of bodyweight you have(again, if you’re 100 lbs, get 200-300 carbs per day).
1 gallon of water a day.
8 hours of sleep(minimum). Sleep is really, really important. Seriously. Go to bed early if you have to.
EXERCISE! Food only builds muscles if you work them out! And cardio is KEY for keeping the fat down and the muscles defined!
The Breakdown:
So we already know from The Big Guy Diet that metabolically, our bodies like to get five to six evenly dispersed meals throughout the day, rather than one big one. Eat these at regular intervals, usually around 2 hours apart, and make sure one of those is right after your work out.
For protein, and carbs, we’re looking to keep our muscles fed, but not over-fed. Also, we’re looking at much more nutrient-dense foods this time, foods that have a lot of bang for their caloric buck, so to speak. In the Big Guy Diet, we looked at packing a lot of extra calories into our diet with stuff like rice, which doesn’t have much other nutritional value. We’re gonna take in a bit more simple sugars from fruits and the like to keep our high-energy muscles powered under short bursts, and get some nice long-chain carbs to keep us going. Make sure you frontload your simple carbs early in the day(fruits, mostly), and your long-chain carbs in the afternoon/evening(veggies, grains, pasta).
Food Suggestions
Protein Sources:
Chicken
Fish
Greek Yogurt
Nuts
Red Meat(lean and sparingly)
Simple Carbohydrate Sources
Fruit
Honey
Carrots
Long-Chain Carbohydrate Sources
Oatmeal
Beans/Lentils/Legumes in general
Whole-Grain Pasta
Whole-Grain Bread
Vitamins/Minerals
Dark Green Vegetables(broccoli, cabbage, kale, peas)
Milk
Supplements
Store Brand Adult Multivitamins
Whey Protein Shake
Sample Day
This is what a sample day on the “Fighter Diet” could look like.
Meal 1(7:00-8:00AM ish):
1 Banana
1 Greek Yogurt
1 Bowl of Oatmeal
Meal 2(11:00 AM):
1 Apple
1 Serving Mixed Nuts
Meal 3(1:00 PM):
1 small caesar salad(1 serving chicken breast, 1 serving anchovies, 1 serving romain lettuce)
Meal 4(3:00 PM):
1 open face tuna sandwich(1 serving of tuna, 1 serving bread)
4:00 PM – WORK OUT
Meal 5(5:00 PM):
1 Protein Shake
1 Multivitamin
1 Tablespoon honey
Meal 6(7:00 PM):
1 serving fish
1 serving bean soup
So again, that’s just a sample day, something like what I try to aim for currently. You may need to eat more or less than that, depending on your body type. If you feel fatigued all the time and you’re getting enough sleep(remember, eight hours!), try increasing your food load a bit. If you’re not feeling a little edge of hunger every now and then before each meal, and your energy levels are fine, you might be eating a bit much. Listen to your body!
That’s it for the Fighter Diet. Tomorrow we’re going to take a look at the skills and abilities of Chun Li. Until then, continue being awesome!
Dan “DaRatmastah” Wallace
Pingback: The Sonic Workout » Be a Game Character
Pingback: The Sephiroth Workout » Be a Game Character
Pingback: New Year’s Part 1: Resolutions Suck » Be a Game Character
Pingback: The Pokemon Workout » Be a Game Character
Pingback: The Lara Croft Workout » Be a Game Character
Pingback: The Commander Shepard Workout » Be a Game Character
Pingback: The Master Chief Workout » Be a Game Character
Pingback: The Guybrush Threepwood Workout » Be a Game Character
Pingback: The Loading Screen Workout Program » Be a Game Character
Pingback: The Link Workout » Be a Game Character
Pingback: The Cloud Strife and Tifa Lockhart Workout - Cosplay Digest
Pingback: The Ryu Workout » Be a Game Character
Pingback: The Dante Workout » Be a Game Character
Pingback: The Sam Fisher Workout » Be a Game Character
Pingback: Jackie and Dan’s Journey, Week 11 » Be a Game Character
Pingback: The Kratos Workout » Be a Game Character
Pingback: Jackie and Dan’s Journey, Week 24 » Be a Game Character
Pingback: The Joel Workout » Be a Game Character
Pingback: The Cloud Strife and Tifa Lockhart Workout ‹ Creative CaliberCreative Caliber
Pingback: Macros and you. | Be a Game Character
Pingback: Awesome Readers, 1st Edition! | Be a Game Character
Pingback: The Galen Marek Workout | Be a Game Character
Pingback: The Ike Workout | Be a Game Character
Does this work for the Ezio Workout, or is there one for Ezio?
Yup, this works quite well for the Ezio workout. Also check out Macros and You!
I would also imagine that it would work wonders for the Geralt workout as well? and sorry that you could not live on the site alone man :/
Pingback: The Nathan Drake Workout | Be a Game Character
Pingback: The Jill Valentine Workout | Be a Game Character
Pingback: The Riku Workout | Be a Game Character
Does this work with the Aiden Pearce workout?
Yes! Also make sure you check out Macros and You!
Pingback: The Simplest (Simplest!) Rule to a Healthy Diet | Be a Game Character
Pingback: The Aya Brea Workout | Be a Game Character
Pingback: The Megaman Workout | Be a Game Character
Pingback: The Ryu Hayabusa Workout | Be a Game Character
Pingback: The Little Mac Workout | Be a Game Character
Pingback: The Zeratul Workout | Be a Game Character
Pingback: The Korra Workout | Be a Game Character
Pingback: The 10 Most Popular BaGC Posts (Of All Time!) | Be a Game Character
Pingback: Eating Like Lara – The Research | i become lara
Pingback: The Spider-Man Workout | Be a Game Character
Pingback: The Deadpool Workout | Be a Game Character
Pingback: The Desmond Miles Workout | Be a Game Character
what other kinds of food i can eat in the 1 pm time? i dont know how to do a ceasar salad but i can learn but, is there anything else i can eat?
What can I replace the tuna with??, not a fan maybe chicken. What do you have in mind
Chicken breast is good, so are tofu, salmon, skirt steak, and lean cuts of pork.
I’m so confused by this. I’m 270lb, and I usually get around 80g of protein, around 100-140g of carbs, and 50-70g of fat in a day, and I feel like I’m eating constantly and about to burst. I eat mostly veg/fruit, lean proteins, protein shakes, and some dairy/whole grains, so it’s healthy stuff. How in the world could I possible get up to 270g of protein AND over 400g carbs in a day? It doesn’t seem physically possible.