The BioRhythm Diet

This post will outline my favorite dietary protocol and eating pattern, called the BioRhythm Diet. I will not get too far into the sciency stuff, as Borge Fagerli (creator of the diet) has already done that. As a matter of fact, all of his work is quite stellar, so if you are interested in more of his diet & training theory check out his blog and all of his works posted in the articles section of MyRevolution.no (You will have to run these through Google translate, as they are in Norwegian, but trust me it’s worth the hassle).

                             

So here are the main principles of the diet, and my experiences while using it.

The take home points of this protocol

-During the first part of the day (all meals prior to weight training), focus on consuming Proteins & Fats, while keeping Carbohydrate intake low (<30g). Think meat & whole eggs with some additional Fats such as butter (grass-fed), or healthy oils (coconut / macadamia / olive). Also, be sure to consume some veggies and/or light fruit (berries or melon) with each meal.

-Pre-Training, consume 10g of BCAA (or 30g Whey) and a small amount of Carbs from fruit (5-20g).

-Post-Training, consume 30-50g Protein from a mixture of whey & casein, along with 30-50g Carbs from fruit. Including some saturated Fats (~5-15g) from dairy in this meal can be beneficial, as studies have shown this to increase Protein synthesis (link).    

-Eat the absolute majority of your Carbohydrate intake at dinner time, about 2-3 hours before bed. Fat intake should be kept somewhat low during this meal, so focus on lean meats such as chicken breast or beef top-round. My go-to Carb sources in this meal are potatoes, white rice & gluten-free pancakes, but feel free to experiment to find what works best for you.

The benefits I have noticed

-Steady energy all morning and throughout the day. No peaks and valleys like most people suffer due to a High-Carb breakfast.

-Reduced need for morning caffeine. I still have a morning coffee, but just one cup typically fuels me all day, rather than having 2-3 cups throughout the entire day.

-Simplicity. I can eat 3 square meals a day (plus pre/post-workout nutrition) that are delicious & satisfying. No hunger pangs every 2-3 hours. Long-gone are the days of packing Tupperware to eat 5-6 small meals per day.

-Deep, Restful Sleep. In this aspect the BioRhythm diet is pretty much un-matched by anything else that I’ve ever tried. There is nothing better than hitting the sack after crushing a huge Carb-laden meal. It’s truly the best sleep I’ve had in my lifetime. Anecdotally, I believe that I’m actually getting deeper into REM sleep using this diet, because on a regular basis I am having very vivid, almost lucid dreams which don’t usually happen for me.

-Wake up feeling well rested. Obviously a byproduct of a great night of sleep.

-Loss of body-fat. This is surprising considering that my Carb intake is HIGHER than that of my standard diet.

-Increased performance in the gym. Likely because of increased Carb intake, although regardless of the low Carb intake prior to the actual training session.

This is what a typical day of eating looks like for me

Breakfast: Omelet, 4 egg + ½ cup egg-whites w/ mushrooms & salsa, cooked in coconut oil
Lunch: 1 cup F-F Greek Yogurt + 15g Whey Iso + 15g Coconut Oil & Fiber supplement
Pre-Training: 10g BCAA + 2 mandarins
Post-Training: 15g Whey Iso + ½ cup F-F Greek Yogurt & 10g Coconut Oil

Dinner: Chicken Breast w/ 2lb+ (yes, pounds…) Basmati rice or Yukon potato

(Occasionally I will eat a carton of ice cream along-side the rice/potatoes)

So there you have it. A simple eating pattern that allows me to feel great, while losing body-fat and increasing performance in the gym. Do yourself a favor and TRY IT!

If you have questions or would like help setting up your own training & diet, leave a comment or contact me.