Meal 1 (430am)
8 egg whites 1/4 cup oats
Meal 2 (730am)
1 scoop whey(20-25g protein) one piece of fruit plus 10 almonds
Meal 3 (1030am)
5oz chicken plus 3oz yam or 1/2 cup brown rice plus 10 almonds
Meal 4 (130pm)
1 scoop whey(20-25g protein) one piece of fruit plus 10 almonds
Workout
Meal 5 (1hr after post workout approx 6pm)
5oz steak,salmon, or beef or turkey with veggies
Meal 6 (approx 9pm before bed)
1 scoop shake plus 1 tbs pb
I hired a Nutritionist May 2009 and it has been the best investment. I have learned a lot about building a healthy relationship with food and I am learning how to structure my daily meals. If you want to hire a Nutritionist check out http://www.azprophysiques.com/.
Remember 80% of your weight loss results are going o come from what you eat and only 20% will come from the gym. If you are hiring a trainer make sure they are willing to help you with your nutrition.
Sadie
1 year ago
What do you do with the egg white and oats?
Kathleen
1 year ago
I cook each separate and either mix them together after they are cooked or eat them separately. You can also make pancakes my mixing egg whites, vanilla and oats together and then cook the mixture on a skillet. I am using this current diet to build muscle and then will switch things up to start leaning down. So you might want to cut the portion sizes down a bit. Remember to start with your food plain and slowly add on flavor so it is just right. Hope this helps,
Jen
1 year ago
Hey Kathleen~
Is it coincidence that you have portions in 6,5,4- protein, carbs, and fat or is this a good plan to stick to?
How long do you recommend staying on a diet such as this for building muscle before changing it up to slim down and do you have suggestions for the “slimming down” phase?
Thank you for all your help!
Kathleen
1 year ago
More to come on sliming down… I post as I am doing things myself. So you will see articles as I do them or think of them. I share as I go along. Thanks for the post. Smiles,
marytt
1 year ago
Hey kathleen WOW u r such and inspiration U R BEAUTIFUL. I am just gettign started with trainging i have no muscle lots of buldge around the middle i eat way more than you and have 2 scoop of protein 3 times a day.
i was wondering if you could help me with my diet.
I am also in recovery from bulimia and so i needhelp staying on track