4 Week Diet

Today is the first day of my high protein 4 week diet. All I can say is that it's high in dairy products which my system is not used to. We rarely eat dairy.

This diet has been "given to me" by Finland's Gold metalist of the Body Fitness Masters, Jutta Gustafsberg. You may want to visit her website at GOJUTTAGO and have a look.

Here it is!


  • 45 g kaurahiutale/oats
  • 100 g raejuusto, rasvaton/fat free cottage cheese
  • 1,5 dl mehukeitto, sokeroimaton/sugar free berry-fruit soup
  • + Omega 3 2 kpl


  • 100 g kana, chicken / 100 g naudanliha, beef / 100 g kala, fish
  • 1 kpl kananmunanvalkuainen, eggwhite / 25 g rasvaton raejuusto , Fat free cottage cheese
  • 200 g vihanneksia vapaa valintaisesti/Free choice of vegetables
  • 5 g oliiviöljy/oliveoil


  • maitorahka 250 g/curd
  • 100 g pakastemarjoja/frozen berries
  • tai,or 1 kpl Pro-Fx lo-carb bar -proteiinipatukka / 40g Fast Dietmix


  • 100 g kana / 100 g naudanliha / 100 g kala
  • 40 g riisi, rice / 40 g pasta / 170 g peruna, potato
  • 200 g vihanneksia vapaa valintaisesti
  • 5 g oliiviöljy

Iltapala/eve snack

  • 250 g maitorahka / 150 g raejuusto, rasvaton
  • 1 dl mehukeitto, sokeroimaton
  • 10 g vehnäleseitä
  • + Omega 3 2kpl

Palautusjuoma (heti välittömästi treenin jälkeen, vain treenipäivinä)/Post workout shake

  • 40 g Fast Dietmix (kovaa treenaavat voivat käyttää tuhdimpaa palautusjuomaa esim. Fast Reco 2)
It's too early to even comment on how I feel or how my body is coping. But all I can say, is that I want to give it a try and "just do it!"

My weight now is 87kg/191lbs, I have come down from 102kg /225lbs (after birth weight) but am impatient and wanting to knock off heck more weight before my 10K run this month. Two years ago I ran (non-stop) the 10K in 1 h 13 minutes weighing 81kg/178,2lbs and unless my weight comes down, I don't think that I will improve that time at all. I am proud of myself for the fact that my running is really good taking into account how much extra weight I am carrying.

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