Keep in mind that this is not a diet. Diets are a set for failure. Do not think of this as a diet but the way to eat. Always watch your portions and eat often. Consistency of caloric intake is a key factor in building a racing metabolism. A well balanced diet will build lean muscle, increase energy and shed fat. Here are some ideas on how to eat. It is broken up in 4 full days. These are only ideas, and it’s based on things that I prefer to eat. You could follow this plan exactly or just pull some ideas from it. Check out the rules and formulas below to build your effective eating plan.
This can not be addressed enough: READ LABELS AND STAY AWAY FROM CORN SYRUP!
Day 1
Meal 1: about 300cal
A healthy shake is an excellant way to start the day!
Protein shake: 5oz of rice milk/fat free milk
5oz of cranberry juice
20g of whey protein
1 scoop of jarrows green defense
1 tablespoon of twin lab brewers yeast
1/2 cup frozen berries
1 fish oil serving
Alive Multivitamin
Meal 2: 150-250cal
½ a multigrain bagel: 150cal(look at the label/ organic is best)
Add 2 tablespoon fat free cream cheese: 60cal
Add 1 tablespoon all natural peanut butter: 100cal
Meal 3: about 485-575cal
6oz skinless turkey breast on small organic wheat/multigrain wrap: 300cal
Add sprouts/tomato/cucumber: <90cal
Add tablespoon of olive oil: 110cal
Optional: 1 small apple: 75cal * or you can have 8oz of juice or milk
Meal 4: 150-250cal
1/5 cup almonds/about 15-20pc: 150+cal
1 cup carrots: 60+cal
Meal 5: 100cal
Some type of Fruit: pear/1cp grapes/orange: most servings of similar size:
<100cal
Meal 6: 595cal
8oz of boneless chicken breast: 260cal
Add 2 tablespoon olive oil: 200cal
½ cooked brown rice: 100cal
1.5 cups broccoli: 35 cal
Meal 7: 80cal
20g protein scoop with water
2150cal total
Day 2
Meal 1: 300cal
Morning shake
Fish oil
Multivitamin
Meal 2: 250cal
½ cup dry oats: 150cal
8oz fat free milk: 100cal
Meal 3: 580cal
One 6oz can tuna(175cal) in water on 2 slices of whole grain organic bread:
395cal
Add tablespoon olive oil: 110cal
Add sprouts: 30cal
Add 1 tomato: 35cal
Add 2 pickle spears: 10cal
Meal 4: 170cal
½ fat free cottage cheese: 80cal
1 banana: 90cal
Meal 5: 250cal or less
Odwalla bar
Meal 6: 600cal
8oz lean ground turkey: 260cal
Add classico pesto: about 100cal
Add slice all natural fat free cheese: 60cal
Add 2 tomato slices: 15 cal
Add piece onion: 15 cal
½ cup black beans and rice( you mix can of beans and cooked rice): 150cal
Meal 7: about 50cal
¼ melon cantaloupe: 50cal
2200cal total
Day 3
Meal 1: 300cal
Morning shake
Fish oil
Multivitamin
Meal 2: 210cal
1 slices organic 12 grain bread: 110 cal
Add 1 tablespoon peanut butter: 100cal
Meal 3: 605cal
6oz of sirloin: 324cal(54 cal per oz)
2 cups Salad with dark greens: about 35cal
Add ½ tomato: 15cal
Add some onion: 10cal
Add olive 2 tablespoons of olive oil and vinegar:
220 cal
Meal 4: about 240cal
1/4 cup all natural granola with 10 almonds
Meal 5: about 100cal
1 Cucumber, 1 tomato, ¼ onion soaked in ¼ cup of vinegar
Meal 6: 640cal
8oz Salmon: 312cal(38 cal an oz)
Add tablespoon olive oil: 110cal
Add lemon juice
Baked red potato(about 1 cup): 150 cal
2 cups Asparagus: 80cal
Meal 7: about 35cal
5 egg whites(hard boiled)
2130cal total
Day 4
Meal 1: 300cal
Morning Shake
Fish oil
Multivitamin
Meal 2: 290cal
1/2 cup dried oats: 150cal
Add ¼ cup raisins: 60cal
Add <1/8 cup almond flakes: 80cal
Meal 3: 240cal
1 cup of plain organic yogurt(stonyfield farm): 110cal
Add 1/3 cup blueberries: 50cal
Add <1/8 cup almond flakes: 80cal
Meal 4: 610cal
6oz ground beef (burger): about 450cal (2 oz 85% lean is 150cal)
Add lettuce, tomato, onion: 40cal
Add organic wheat bun: 120cal
Meal 5: 195cal
½ cup black beans: 110cal
½ cup cooked rice: 85cal
Meal 6: 683cal
6oz boneless chicken sliced for stir fry: 195cal (65cal for 2 oz)
Add 2 cups(total) mushrooms, peppers, onions, snap
peas: 120cal
Add soy sauce, garlic, ginger to taste: 20cal
Add olive oil 2 tablespoons: 220cal
3/4 cup of cooked brown rice: 128cal
Meal 7: 85cal
1/2 can tuna: 85cal
Total: 2400cal
Here is a formula to determine the amount of calories you should be eating:
Your weight x 24 =_________Your resting basal metabolic rate(BMR)
2.26
Males: your BMR:________X 1.15 =_________= Your Active BMR
Women: your BMR:_______X 1.10 =_________=Your Active BMR
Example: 185lbs X 24 = 1964.6(resting BMR)
2.26
My resting BMR: 1964.6 X 1.15 = 2259(active BMR)
So an active 185lb male needs 2259 calories a day to maintain that weight.
The amount of calories you take in should be relatively dependant on the
demand you put on your body.
If I do the stairs for an hour in the morning and then hit the kettlebells
in the afternoon: eating a little extra during the meal portions is a good
plan.
If I were to sit on the couch all day and watch 4 movies in a row then I
should eat around my resting BMR (1964cal).
You will get hungry on this plan sometimes because your metabolic rate will
be racing like never before. If your energy is up and you don't feel tired
ignore the hunger. It takes a bit of discipline to ignore! The cravings
will go away with time on the program (training your metabolism).
If you are doing hardcore workouts, and working everyday, you may need more
calories than the suggested formula above. Be careful with this.
The amount of muscle mass is a big deciding factor on how many calories you
should be taking in. If you are tired on this plan, chances are you need to eat more.
I could go on and on about things to avoid. Try this plan out and you will not be disappointed.
Here are a few rules to follow that will help on your road to success:
NEVER EAT anything with CORN SYRUP in it EVER again…It is junk and your body does not like it(except those love handles)
Avoid dressings of any kind as much as possible. They are just added calories of junk that your body does not like.
NEVER Skip a meal. Your metabolism needs to be fed at least every 3hrs, but 2.5hrs would be best. You are in the process of training your metabolic rate. Skipping meal will put you at a metabolic freeze. This is the main reason why most DIETS DO NOT WORK.
I recently looked over the JENNY CRAIG labels on food. NOT NUTRITIOUS. It was very disapointing to the poison that is in that stuff...DO NOT eat it if your trying to eat healthy. It works good for over eaters because of portion control, and that's it. The ingredient list is littered with junk, and the label is longer than most books I've read...UGH
1 bag of fresh spinach
red bell pepper
onion
avocado
greek olives
3 hard boiled egg whites
can of tuna in water
2 teaspoons of olive oil
cayenne pepper, salt and pepper to taste
-Mix all together and serve cold. Can be put into a low cal wrap, eat as a salad. I usually add deli turkey to a wrap. Can be kept in the fridge for later meals throughout the day.
Contact Ryan for any question on the above meal plan pfd79@maine.rr.com
No Brainer:
If your daily caloric intake is less than your caloric output you will lose weight! Be healthy about it and change your lifestyle!
