1st meal am (pre-meal) protein shake, ice water and ¼ teaspoon of cayenne pepper , coffee, 2- slices of gluten free millet bread- 16 ounces of water
Snack am (meal 1) ½ sweet potato, 4 hard boiled eggs ( no yolks) and 16 ounces of water
2nd meal (meal 2) choice of chicken, tuna, low sodium turkey breast… one cup cooked spinach, 16 ounces of water
Snack pm (pre-meal 16 ounces of water 2 squares of dark choc with 6 almonds
Workout 15 minutes cardio, train, 30 minutes cardio post recovery drink, 12-15 grams protein with coconut water
Meal 3 pm (post-meal) slices of turkey breast, or chicken, 2- sliver $ slices of sweet potato cold, 16 ounces of water (as soon as I leave the gym)
7:30 pm (meal 3) baked chicken, or turkey breast, with large salad and unlimited dark green veggies, 16 ounces of water
Bedtime protein shake 30 grams -with H20
1st meal- am (pre-meal) 2- slices of gluten free millet bread, or rice bread – 16 ounces of water, cut cantaloupe, strawberries, handful of cashews..(8)
2nd am Packet of oatmeal-(plain) do not cook with 1- scoop of protein- add water mix. 10 ounces of water.
Or…
(snack) cucumber, pepper (yellow or red) three celery sticks filled with humus.
3rd am (meal) , ½ cup cooked quinoa , 1/2- large cucumber sliced- grilled turkey breast cubed, with balsamic vinegar and lemon, and lemon pepper seasoning (no salt) , and 16 ounces of water
4th pm (meal ) choice of chicken, tuna, turkey, fish, scallops, shrimp… one box / bag frozen dark green vegetables , or fresh steamed or grilled vegetables, 16 ounces of water
One hour later-pm 1 scoops of protein mixed with ice water + 4-rice cakes (brown rice no salt)
7:30 pm (meal) baked chicken, fish, scallops, or shrimp, with large salad and unlimited dark green veggies, 16 ounces of water
1-gallon of water per day!!!
5:45 am (pre-meal)à protein shake, ice water and ¼ teaspoon of cayenne pepper , coffee, 2- slices of gluten free millet bread -16 ounces of water
6:15 am weight training
7:45 am (post-meal)1 scoop of protein with maple water
10:45 am (meal 1) , ½ sweet potato, small chicken breast, and 16 ounces of water
1:15 pm (meal 2) choice of chicken, tuna, low sodium turkey, fish, scallops, shrimp… one cup cooked spinach , 16 ounces of water
4:00 pm (pre-meal) Goats milk Kefir with squirt of local honey, and two tablespoons of toasted wheat germ, 16 ounces of water
5:30 pm Spinning
6:30 pm (post-meal) 2 scoops of carb slam, slice of turkey, 16 ounces of water (as soon as I leave the gym)
7:30 pm (meal 3) baked chicken, fish, scallops, shrimp, with large salad and unlimited dark green veggies, 16 ounces of water
Bedtime protein shake with water.
Hope this helps….calories don’t worry learn portion control….eat, i’m relying on your cardio and weight training!
Diet 2:
5:45 am (pre-meal)à protein shake, coffee, 10 almonds, 16 ounces of water
6:15 am à weight training
7:45 am (post-meal)à 1 scoop of carb slam with water
10:45 am (meal 1) à 1/2 cup quinoa (Ancient Harvest Quinoa) with Splenda and cinnamon. 1/2 cup of fresh strawberries or 2 sliced kiwi
1:15 pm (meal 2) à 5- egg whites , 1/2 green vegetables or sliced tomatoes , 1/2 cup brown rice
4:00 pm (meal 3)à 5 oz cooked chicken breast , 1/2 cup broccoli or zucchini or green beans , 2 sliced kiwi
5:30 pm à Spinning
6:30 pm (post-meal)à à 2 scoops of carb slam
7:30 pm (meal 4) à Talapia or Salmon cooked in 100% extra virgin olive oil. (4 oz) Fresh green salad with small amount olive oil and vinegar.
Bedtime à one scoop protein drink, with ice and water
