ok, here it goes:

FAST (15-16 hours) everyday

1200-1230 Meal 1

8-10 oz of either chicken or 96% lean beef
1/2 cup brown rice
raw broccoli and cauliflower

330-400 Meal 2

6-8 oz of chicken/tuna/96% lean beef
1 cup Bing cherries
raw broccoli and cauliflower

730-900 Meal 3

8-10 oz chicken or 96% lean beef
cup fat free cottage cheese
scoop protein powder
tsbp natural PB (want to find some powdered PB)


2200-2300 cals (275g pro/120g carb/60g fat)


i will sub in sweet pots, oats, wheat pasta, and wheat muffins for rice at times. i get bored really easy eating the same things all the time so i try to mix it up, plus i love being in the kitchen(which i need to do more of!). i will also add in egg whites to shakes that make at night and/or "protein ice cream." i have a sweet tooth and the protein powder does the trick! i will also sub out the starchy carb for green veggies on days i don't workout. the diet above is basically a moderate carb day and i will do my best to cycle them. i still am working on my training schedule, went run 3 miles today, left knee is still shaky. i am thinking about slowing down with the running, with the knee pain, and thinking about doing kettlebell workouts with HIIT cardio. i have numerous workouts printed out so i can change it up weekly. i will also have to gauge my rotator cuffs and add in exercises to strengthen them. my long cardio days will be on the bike.