Eat as much as you like of these foods

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Go wholemeal

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Pyramid weight lifting technique

Here the load is increased and the repetitions are reduced.

Warm-up with a light set, perform progressively heavier sub-maximal effort lead-in sets up to a 100% set, and if that goes well, add 1 more weight and try to establish a new 1-rep max. The workout finishes with four progressively lighter, but challenging work sets.

The complete pyramid workout can usually be performed twice a week.