K well I tried posting this before but got denied because of the new spam prevention crap. O well but anyways. First post and its my first attempt at a strict diet plan. Im currently 155lbs 5'10". Im going to use this diet with my PH stack that Im going to try. I haven't done injectables and probably won't either. I got the recipes and macros in the diet plan so hopefully its good enough that othes would want to try it. Any suggestions??
Diet Plan-
Wake Up- 8:00a.m.
107g Carb/65g Protein/7g Fat/6g Fiber/752 Cal
Creamy Orange Banana Meal Substitute Shake
Ingredients-
-½ Large Frozen Banana -6 Ice cubes
-2/3 cup of orange juice -2 scoops of whey protein powder
-1/3 cup of skim milk
Mix together in blender.
Breakfast- 10:00a.m.
7g Carb/54g Protein/5g Fat/0g Fiber/ 290 Cal
Turbo Chicken Omelet
Ingredients-
-olive oil cooking spray -2 slices of whole wheat toast w/ almond butter
-1 cup of broccolini or asparagus tips; chopped
-5 to 6oz boneless, skinless chicken breast or tenders
-5 large egg whites ¼ tsp of ground pepper
Preheat oven to 400F. Spray ovenproof 8” nonstick skillet with olive oil cooking spray. Put cold water in a saucepan to a depth of 2”. Bring to a boil over med-high heat. Add veggies; reduce the heat to a simmer, and blanch for 1 min. Drain and set aside to cool. In a saucepan, bring 2 to 3” of water to a boil over med-high heat. Add the chicken, reduce the heat to a simmer, cover, and gently poach for 8 to 10 min, or until chicken is pale-colored and cooked through. You can also grill chicken on countertop grill as alternative. Let chicken cool until you can handle it and cut into chunks. Put the egg whites in a bowl and whisk. Add chicken, veggies, and peper; stir to mix. Pour the mixture into the ovenproof pan and bake for 8 to 10 min or until set.
Snack- 12:00 p.m.
20g Carb/45g Protein/ 12g Fat/391 Cal
Tuna Rollup
Ingredients-
-1 can tuna chunk white -chive cream cheese
-1tsp garlic powder -tortillas
-toothpicks
Mix together cream cheese, garlic, and tuna. Spread a thin layer on ½ of the tortilla. Roll tortilla up and stick 3 toothpicks in it, spread evenly.
Lunch- 2:00p.m.
64g carb/43g Protein/6.5g Fat/5g Fiber/504 Cal
Diesel Supercharged Plate
Ingredients-
½ cup hot cooked brown rice 1 serving hot grilled lemon chicken; sliced
½ can hot vegetarian chili
Grilled lemon chicken-
4g Carb/33g Protein/3.5g Fat/0g Fiber/ 170 Cal
Ingredients-
1/3 cup fresh lemon juice 6 boneless, skinless chicken breast 5-6oz each
1 cup water 3tsp dried oregano
1 large lemon cut into 12 thin slices
In a large bowl, stir together the lemon juice, water and oregano. Add the chicken breasts, turn to coat, cover, and refrigerate for up to 6 hours. Light the grill or preheat the broiler. Lift the chicken from the marinade and let the marinade drip off the meat. Lay the chicken breasts on the grill or in a broiling pan and cook for 5 to 7 min a side or until cooked through. Serve each with 2 slices of lemon.
Vegetarian Chili-
37g Carb/10g Protein/1g Fat/247 Cal
Ingredients-
3 cans of Stagg vegetable garden chili
In a bowl spread brown rice in an even layer. Top with chicken slices of 1 breast. Spoon ½ can of chili over the chicken and serve immediately. The recipe is made for 6 servings and is prepared in bulk.
WORKOUT
Snack- 4:00pm
26.5g Carb/13.5g Protein/2g Fat/3g Fiber/170 Cal
Sweet Potato and Banana Pie & chocolate whey protein shake
Ingredients-
-1 ½ lbs sweet potatoes, scrubbed but not peeled -1 pie crust
-4tsps freshly squeezed lemon juice -½ cup of milk
-½ cup of vanilla whey powder -2tsps almond butter
-1tsp ground pumpkin spice -2 ripe bananas mashed
Preheat oven to 375F. Piece potatoes in several places. Put in a shallow baking pan and bake for about 1 ½ hours or until very tender. Pick up each potato with tongs and split in half. Set aside 1 hour to cool. When cool, scoop out the potato flesh. Discard the skin. Preheat the oven to 375F again. Put the mashed bananas and lemon juice in a bowl of an electric mixer and mix with a fork. Set aside for 15 min. Add the cooled sweet potato flesh and with the mixer on med-high speed, beat until smooth with the paddle attachment. Add the milk, whey powder, almond butter, and pumpkin spice and mix. You should have about 4 cups of mixing. Spoon the sweet potato mix into the pre baked pie shell and spread evenly. Bake for about 30 min or until crust is lightly browned and the filling is set, puffed and deep golden brown. Let the pie cool 1 to 2 hours on a wired rack and serve at room temp.
Ingredients-
27g Carb/18.5g Protein/ 1.5g Fat/1.5g Fiber/190 Cal
-4 strawberries -5 ice cubes
-2/3 cup apple juice -1 scoop whey protein
Mix in blender
Dinner- 6:00p.m.
60g Carb/50g Protein/7g Fat/12g Fiber/490 Cal
Supercharged plate
Ingredients-
-½ cup hot cooked brown rice -1 serving hot steamed green & white vegetables
-1 can 6oz white albacore tuna -1 ½ cups hot carrot- sweet potato soup
-1 to 2 tbsp fresh lemon juice
Green & white vegetables Ingredients-
-½ bunch broccoli cut into florets -1/2 head of cauliflower cut into florets
-2 small zucchini, trimmed, peeled, and sliced -1 small carrot, trimmed, peeled and sliced
-zest of 1 lemon, finely grated
Steam all of the vegetables and sprinkle with zest
Hot carrot sweet potato soup Ingredients-
25g Carb/3g Protein/0g Fat/5g Fiber/110 Cal
-1lb of onion chopped -6 cups of water
-1 ½lbs of sweet potatoes, peeled and chopped -2tsp of finely grated orange zest
Put the onions and ½ cup of the water in a pot, cover, and cook over low heat for 12 to 15 min, stirring occasionally until softened. Add the sweet potatoes, carrots, orange zest and the remaining water and bring to a simmer. Cook, partially covered, over med-low heat for 45 to 50 min, or until the potatoes and carrots soften. Transfer the soup to a blender and puree. You will have to do it in batches.
In a bowl, spread brown rice in an even layer. Top with the steamed vegetables and tuna. Pour soup over the tuna and season with lemon juice.
Late night snack- 8:00p.m.
19g Carb/25g protein/2g fat/1g Fiber/200 Cal
Frozen Yogurt with Protein
Ingredients-
-1 cup of frozen vanilla yogurt -1 scoop of chocolate protein powder casein or whey
Scoop yogurt into bowl and let sit for 5 min to soften. Sprinkle with protein powder and stir to mix.
Total- 303g Carb/295g Protein/41.5g Fat/27g Fiber/2797 Cal
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