The Athenian Diet is designed for hard-gainers or anyone who wants to add muscle.  I'm on The Athenian Diet year-round except for when I am preparing for a photo/DVD shoot, which I then change to The Spartan or The Theban.  I prefer to being bigger than super cut all of the time.  If you prefer the opposite then stay on The Theban or The Spartan most of the time.  I think part of my preference about being bigger stems from the fact that I was skinny growing up, so I always am trying to get bigger.  Anyways, you'll see that The Athenian is essentially a Mediterranean style diet modified for fitness.  It has the healthy fats of avocado, olive oil, olives, hummus, peanut butter, etc.  In addition, it is more carb-heavy than The Spartan or The Theban.  Carbs have received a bad rep over the last few years with the advent of such trendy diets as The Atkins Diet; however, carbs are vital for adding muscle and more importantly maintaining good health.   You'll see that this diet has such staples as whole wheat bread, whole wheat pasta, quinoa pasta (more on this later, because I know you are saying to yourself, 'what in god's name is quinoa?') sweet potato, oatmeal, etc.

The Athenian Diet

Skinless Boneless Chicken Breast

Ground Turkey Breast, 99% fat free

Skirt Steak

Tilapia

Salmon

Flounder

Mahi Mahi

Tuna
Buffalo
Low fat cottage cheese

Oysters
 

Egg Whites

Eggs 

Whole Wheat Pasta

Quinoa Pasta

Sweet Potato

Brown Rice

Whole Wheat Bread

Peanut Butter

Red Pepper 

Oatmeal (unflavored)

Wheat Germ

Cinnamon

Honey

Instant Coffee
 

Soymilk

Low fat yogurt

Blueberries

Bananas

Raspberries

Apples

Garlic

Red Onion 

Fresh Figs

Avocado

Olives

Goat Cheese

Feta Cheese

Hummus
 

Olive Oil

Balsamic Vinegar

Dijon Mustard

Fresh Herbs

Mrs. Dash No Sodium Seasoning

Sea Salt