r u still needing a sample diet plan??? i have 2 if u like them!
Knowledgeable Elite ~ Respected Female Leader ~
r u still needing a sample diet plan??? i have 2 if u like them!
Productive Member
Yes please! Thank you GGR! I am very glad you got to see this. Thank you very much.Originally Posted by GirlyGymRat
Knowledgeable Elite ~ Respected Female Leader ~
sure thing!! and let me know if you have any questions!
My initial plan in Jan 2011 - i was at 174ish and probably 28%bf and i am only 5'4" .
This includes the comments from a male member who was helping me, so may read alittle funny...
Meal 1 @ 630
½ cup egg whites and ½ cup rolled oats OR ¼ cup Italian farro/ 2 cups coffee with tbsp fat free creamer
Meal 2 @ 930
½ cup greek yogart with ½ cup berries (strawberries/blueberries/raspberries) Just make sure you're getting the no-sugar added yogurt.
Almonds
Meal 3 @ 12:30
4 oz of lean protein (wild salmon/steel head fish/tilapia/tuna in water/shrimp/crab/chicken/turkey) Move the almonds here if you're going to move them.
2 cups spinach or spring mix salad with 4 cherry tomatoes/hearts of palm/radishes/a tiny bit of crumbled blue cheese/4 croutons. Typically no salad dressing, rarely white balsamic and only a drizzle. Or 1 cup steamed broccoli with hummus or lentil dip
1/2 cup brown rice or ¼ cup Italian ferro or small sweet potato.
Meal 4@ 4:30
Kashi bar - on the way to the gym or on the way home You need something more substantial pre-workout in terms of protein - I suppose a shake right before with the bar would be a sufficient pre-workout meal. Just don't work out without protein.
Whey Protein on the way home after gym or after arriving home
Meal 5 @ 630 non workout days / 700 or 815 on workout days
6 oz salmon (wild salmon/steel head fish/tilapia/tuna in water/chicken/turkey) Good!
Veggies (salad, broccoli, asparagus, steamed broccoli/ cauliflower/baby carrot/summer squash mix)
Bed time @ 900 pm I know it goes against conventional wisdom but as I foreshadowed above, you should have a small portion of lean protein before bed.
After losing 40 lbs moved to this plan. I was 21% BF by this time, 7 months after starting and weighing in a 138.
Calories/g P/g C/ g F
Workout days Calories/g P/g C/ g F
Meal 1 Breakfast - 300/29/34/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites
½ c 2% cottage cheese
Meal 2 Snack – 189/16/4/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps
1 c broccoli
Meal 3 Lunch - 364/42/13/10
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps
Meal 4 Pre WO –160/11/15/4
6 oz 0%f fage yogart with stevia and cinnamon
½ med sweet potato with cinnamon
Meal 5 Post WO – 260/28/30/4
Met-Rx Protein plus shake-1 scoop
½ c oats
Meal 6 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)
Total Daily: 1543 cal/171P/101C/35F
Non Workout days. Delete Pre & Post WO Carbs. Combine Pre and Post work out meals into yogurt and protein shake mix.
Now I am at 137 and 18% BF and unable to do a serious workout cuz of injuries. So I am looking at the second of these options with one minor change. I need to drop the calories to 1350 and macro split of 55/25/20 which I think is tough to do, but I can’t workout out cuz of injuries.
1500cals
50/30/20
187g pro
112g carbs
33g fat
1500cals
60/20/20
225g pro
75g carbs
33g fat
Productive Member
Thank you very much, and she truely apprieciates it too! Printing this off now.sure thing!! and let me know if you have any questions!
My initial plan in Jan 2011 - i was at 174ish and probably 28%bf and i am only 5'4" .
This includes the comments from a male member who was helping me, so may read alittle funny...
Meal 1 @ 630
½ cup egg whites and ½ cup rolled oats OR ¼ cup Italian farro/ 2 cups coffee with tbsp fat free creamer
Meal 2 @ 930
½ cup greek yogart with ½ cup berries (strawberries/blueberries/raspberries) Just make sure you're getting the no-sugar added yogurt.
Almonds
Meal 3 @ 12:30
4 oz of lean protein (wild salmon/steel head fish/tilapia/tuna in water/shrimp/crab/chicken/turkey) Move the almonds here if you're going to move them.
2 cups spinach or spring mix salad with 4 cherry tomatoes/hearts of palm/radishes/a tiny bit of crumbled blue cheese/4 croutons. Typically no salad dressing, rarely white balsamic and only a drizzle. Or 1 cup steamed broccoli with hummus or lentil dip
1/2 cup brown rice or ¼ cup Italian ferro or small sweet potato.
Meal 4@ 4:30
Kashi bar - on the way to the gym or on the way home You need something more substantial pre-workout in terms of protein - I suppose a shake right before with the bar would be a sufficient pre-workout meal. Just don't work out without protein.
Whey Protein on the way home after gym or after arriving home
Meal 5 @ 630 non workout days / 700 or 815 on workout days
6 oz salmon (wild salmon/steel head fish/tilapia/tuna in water/chicken/turkey) Good!
Veggies (salad, broccoli, asparagus, steamed broccoli/ cauliflower/baby carrot/summer squash mix)
Bed time @ 900 pm I know it goes against conventional wisdom but as I foreshadowed above, you should have a small portion of lean protein before bed.
After losing 40 lbs moved to this plan. I was 21% BF by this time, 7 months after starting and weighing in a 138.
Calories/g P/g C/ g F
Workout days Calories/g P/g C/ g F
Meal 1 Breakfast - 300/29/34/6
Wake up – 16 oz coffee with dry creamer
½ c oats with stevia and cinnamon
½ c 99% egg whites
½ c 2% cottage cheese
Meal 2 Snack – 189/16/4/4
1/2 c cottage cheese 2%
dash of cinnamon and stevia
2 fish oil caps
1 c broccoli
Meal 3 Lunch - 364/42/13/10
6 oz grilled skinless chic breast
Mixed Leafy Salad with balsamic dressing
2 fish oil caps
Meal 4 Pre WO –160/11/15/4
6 oz 0%f fage yogart with stevia and cinnamon
½ med sweet potato with cinnamon
Meal 5 Post WO – 260/28/30/4
Met-Rx Protein plus shake-1 scoop
½ c oats
Meal 6 Dinner- 271/45/4/4
6 0z tilapia (or other fish but not salmon)
6/7 Asparagus spears grilled (pam and drizzle of EVOO and fresh garlic)
Total Daily: 1543 cal/171P/101C/35F
Non Workout days. Delete Pre & Post WO Carbs. Combine Pre and Post work out meals into yogurt and protein shake mix.
Now I am at 137 and 18% BF and unable to do a serious workout cuz of injuries. So I am looking at the second of these options with one minor change. I need to drop the calories to 1350 and macro split of 55/25/20 which I think is tough to do, but I can’t workout out cuz of injuries.
1500cals
50/30/20
187g pro
112g carbs
33g fat
1500cals
60/20/20
225g pro
75g carbs
33g fat
aka "JOB"
Bkfast
Nature Valley PB Protein Bar
2 slices Xtra lea Turkey bacon
1/2 cup brn rice
2 eeg whites
Lunch
Weightwatchers chicken enchilda smart one
Normally this is chick breast and veggies but was a busy day
Dinner
Asain Medley steam veggies 2 cups
4oz grilled center cut pork chop
Snacks
Kellogs Fiber prtein bar
Yoplai light banana cream fat free yogurt
300 cals burned on elliptical
Goal 1370 Eaten 1237 burned 300 Net 937
P75/C143/F43
this is today so far....
Last edited by Lunk1; 01-23-2013 at 06:57 PM.
Knowledgeable Elite ~ Respected Female Leader ~
i recommend more protein for sweetie pie
aka "JOB"
We were just having that conversation, saying that this is no where near a 60/20/20i recommend more protein for sweetie pie
Knowledgeable Elite ~ Respected Female Leader ~
I find it very hard to do 60/20/20 split consistently. I can get the protein with shakes but the carbs are very low and I normally go over. 50/30/20 is even hard for me when I am not focused.
aka "JOB"
YESTERDAY
Brkfast
2 scrambled eggs whites
1 whole scrambled egg
2 pieces Turk bacon
1/2 cup or less of pancake (half pancake)
Lunch
Fat free banana cream yogurt
2 oz chick breast
Dinner
74 grams white albacore tuna
Honey roasted almonds w/cranberries
Ranch dressing
Red delicious apple
Snacks
Protein PB bar
Protein fiber bar w/mix nuts
banana cream pie yogurt
Goal1370 Food 1235 burned 600 Net 635
P85/C125/F47
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