
Originally Posted by
Mark Foo
This is what I’ve been using to primarily to loose the most BF. This is combination with my cardio/lifting has produced some solid results so far, for the BF reduction at least.
MONDAY
Breakfast – 1 cup cheerios, ½ cup soy milk, 1 apple, 1 multivitamin
Snack – 1 cup carrots, 1 cup milk, 2 scoops whey
Lunch – 1 can tuna, 2 tbsp. n/f mayo, 2 slices whole wheat, 1 cup green tea
Snack – 1 oz whole wheat pretzels, 1 cup milk, 2 scoops whey
Dinner – 3 oz seasoned chicken breast, 1 cup green beans, 1 potato, 1 multivitamin
TUESDAY
Breakfast – ½ cup dry oatmeal, 1 cup soy milk, 1 banana, 1 multivitamin
Snack – 1 apple, 1 cup milk, 2 scoops whey
Lunch – 3 oz turkey breast, 2 slices whole wheat, mustard, 1 cup green tea
Snack – 1 cup grapes, 1 cup milk, 2 scoops whey
Dinner – 1 turkey burger, lettuce, mustard, ketchup, onion, ½ inch cheese, 1 cup black-eyed peas, 1 multivitamin
WENESDAY
Breakfast – 2 eggs, ½ inch cheese, 2 slices whole wheat, 1 cup OJ, 1 multivitamin
Snack – 1 cup cottage cheese, 5 crackers, 1 cup milk, 2 scoops whey
Lunch – 1 can fat-free vegetarian soup, 3 oz turkey breast, 1 cup green tea
Snack - 1 cup milk, 2 scoops whey
Dinner – 3 oz Salmon, 1 cup corn, 1 cup steamed carrots, 1 multivitamin
THURSDAY
Breakfast – 2 waffles, 2 tbsp light syrup, 1 cup OJ, 1 multivitamin
Snack – 1 cup grapes, 1 cup milk, 2 scoops whey
Lunch – 1/2 whole wheat turkey sub, 1 cup green tea
Snack – 1 apple, 1 cup milk, 2 scoops whey
Dinner – 2 cup pasta, ½ cup marinara sauce, 3 oz chicken breast, 1 multivitamin
FRIDAY
Breakfast – 1 cup cheerios, ½ cup soy milk, 1 apple, 1 multivitamin
Snack – 1 cup carrots, 1 cup milk, 2 scoops whey
Lunch - 1 turkey burger, lettuce, mustard, ketchup, onion, ½ inch cheese
Snack – 1 oz whole wheat pretzels, 1 cup milk, 2 scoops whey
Dinner – 3 oz grilled chicken breast, 1 baked potato, 1 cup corn, 1 multivitamin
SATURDAY
Breakfast – ½ cup dry oatmeal, 1 cup soy milk, 1 banana, 1 multivitamin
Snack – 1 apple, 1 cup milk, 2 scoops whey
Lunch – 3 oz turkey breast, 2 slices whole wheat, mustard, 1 cup green tea
Snack – 1 cup grapes, 1 cup milk, 2 scoops whey
Dinner – 2 cups yellow rice, 3 oz chicken breast, 1 multivitamin
SUNDAY
Eat light, don’t overindulge.