Morning:
1 c - eggs/egg whites
1/2 c - 1 c oatmeal -- I use Kashi brand
1 pc of fruit -- I like bananas & grapefruit
Mid-Morning (Snack):
Protein Shake w/Water -- I usually consume 1 or 2 scoops (20-40g)
Lunch:
Sandwich - Whole Wheat bread (Nature's Own), Lean Turkey or Ham, Lettuce, Tomato, Yellow Peppers
Fruit - Banana or other half of grapefruit from breakfast
Mid-Afternoon (Snack):
Protein Shake
or
2 TSP of Peanut Butter (All Natural)
or
Oatmeal - Again I use Kashi
or
Some type of nuts (unsalted) - I personally use Almonds
Post Workout (30-45 min immediately after):
Consume a whole bunch of protein - shakes are ideal -- 40-60 g
Whole foods are better but shakes are easier/quicker
Dinner:
1 8 oz chicken breast
Broccoli -- sometimes switch to brown rice or a sweet potato
Small salad - rommaine (sp?) lettuce w/yellow peppers, tomatoes, & olive oil
Mix it up. Just make sure you are using healthy whole foods. Get plenty of protein via lean meats & supplementation. Mix in some healthy veggies you actually like as well as fruits. Only way you will be able to stick with it. Adapt to what your body tells you. We are talking about a whole lifestyle change here.
Let me know if you have any questions.
Good luck in your transformation.
Stoner :toast:
1 c - eggs/egg whites
1/2 c - 1 c oatmeal -- I use Kashi brand
1 pc of fruit -- I like bananas & grapefruit
Mid-Morning (Snack):
Protein Shake w/Water -- I usually consume 1 or 2 scoops (20-40g)
Lunch:
Sandwich - Whole Wheat bread (Nature's Own), Lean Turkey or Ham, Lettuce, Tomato, Yellow Peppers
Fruit - Banana or other half of grapefruit from breakfast
Mid-Afternoon (Snack):
Protein Shake
or
2 TSP of Peanut Butter (All Natural)
or
Oatmeal - Again I use Kashi
or
Some type of nuts (unsalted) - I personally use Almonds
Post Workout (30-45 min immediately after):
Consume a whole bunch of protein - shakes are ideal -- 40-60 g
Whole foods are better but shakes are easier/quicker
Dinner:
1 8 oz chicken breast
Broccoli -- sometimes switch to brown rice or a sweet potato
Small salad - rommaine (sp?) lettuce w/yellow peppers, tomatoes, & olive oil
Mix it up. Just make sure you are using healthy whole foods. Get plenty of protein via lean meats & supplementation. Mix in some healthy veggies you actually like as well as fruits. Only way you will be able to stick with it. Adapt to what your body tells you. We are talking about a whole lifestyle change here.
Let me know if you have any questions.
Good luck in your transformation.
Stoner :toast:
I have an identical diet as the one above, but I eat a couple of protein bars in place of mid day shakes. They have a little more fat than I want, but they are a little more convenient and filling than a shake at work. I only have one fruit per day or every other day.
For breakfast, I occasionally mix in high protein cereal (15 g/serving)-from super target, or I will eat a whole wheat (lowest available carb) bagel with PB on it.
Count it
For breakfast, I occasionally mix in high protein cereal (15 g/serving)-from super target, or I will eat a whole wheat (lowest available carb) bagel with PB on it.
Count it
More is not always better. Interrupting your sleep is more detrimental to your health than the risk of a little dehydration. Of course you should be able to strike a balance, but if you have to chose, go with less water. A good night's sleep is very important to one's health.
In addition, I have heard if there's any point in the day where it pays to not be fully hydrated, it is before bedtime. For some reason, being well hydrated has shown to inhibit the falling asleep process. I usually stop drinking about three hours prior to bedtime.
