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- Joined
- Jan 28, 2010
- Messages
- 51
ok guys here it is let me know what you think....I am open for suggestions,
Meal 1 breakfast
6 egg whites or 1 cup cooked oatmeal with berries or 1/2c fat free cottage cheese, ½ c fresh fruit 1 cup of low fat milk, 2 slices whole grain toast or whole wheat/multi grain bagel fat free butter or preserves,sugar free jams or jellies
snack
1 scoop of protein 10 oz 2 % milk
meal 2 luncheal 2
5oz tuna in water, 1 whole wheat bagel or whole wheat wrap , 1 tablespoon low fat mayo, lettuce and tomato.
snackMeal 3
8oz grilled chicken breast, 1 baked potato, 2 cups salad, olive oil dressing.
Pre workout Meal 4
Sandwich with 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese and tomato. 1 cup of low fat milk or a yogurt. Whole apple,pear or 10 oz of grapes...we will add creatine to this after a few weeks
Post work out
1 scoop of protein 12 0z 2% milk ( take with in 30 minutes of work out)
deal 5
Dinner meal 3
6oz grilled steak, salmon, turkey breast, .5 cups brown rice, 2 cups salad or vegetables. Broccoli is the best choice here then asparagus or green beans,
Snack
6oz cottage cheese, half cup almonds, quarter cup frozen berries for cottage cheese
1 scoop whey protein.10 oz 2% milk
**You can sub baked potato with Rice ,sweet potato, 8oz carrots, whole wheat pasta or low carb pasta or an apple or pear fresh only
Oats can be subbed with shredded wheat (weiss brand is good the mini frosted very good)
turkey and chicken can be subbed with 93% ground beef, ground turkey, salmon, telapia or ground buffalo
some more ideas almond chicken salad with sour cream and light mayo like half and half..6oz
grilled chicken Caesar salad with a half an avocado light dressing but you may add ½ TBS olive oil
drink plenty of water...
make sure pre workout meals are pre workout if they are schedule at the wrong time adjust accordingly,
sandwiches and snacks can always be substituted with natural peanut butter and sugar free jam or natural preserves if having PB and J use double protein bread
1 scoop of protein with 4 oz of berries and 10 oz 2% milk can be substituted for any snack as well
Meal 1 breakfast
6 egg whites or 1 cup cooked oatmeal with berries or 1/2c fat free cottage cheese, ½ c fresh fruit 1 cup of low fat milk, 2 slices whole grain toast or whole wheat/multi grain bagel fat free butter or preserves,sugar free jams or jellies
snack
1 scoop of protein 10 oz 2 % milk
meal 2 luncheal 2
5oz tuna in water, 1 whole wheat bagel or whole wheat wrap , 1 tablespoon low fat mayo, lettuce and tomato.
snackMeal 3
8oz grilled chicken breast, 1 baked potato, 2 cups salad, olive oil dressing.
Pre workout Meal 4
Sandwich with 4oz turkey breast, 2 slices whole wheat toast, 2 slices low fat cheese and tomato. 1 cup of low fat milk or a yogurt. Whole apple,pear or 10 oz of grapes...we will add creatine to this after a few weeks
Post work out
1 scoop of protein 12 0z 2% milk ( take with in 30 minutes of work out)
deal 5
Dinner meal 3
6oz grilled steak, salmon, turkey breast, .5 cups brown rice, 2 cups salad or vegetables. Broccoli is the best choice here then asparagus or green beans,
Snack
6oz cottage cheese, half cup almonds, quarter cup frozen berries for cottage cheese
1 scoop whey protein.10 oz 2% milk
**You can sub baked potato with Rice ,sweet potato, 8oz carrots, whole wheat pasta or low carb pasta or an apple or pear fresh only
Oats can be subbed with shredded wheat (weiss brand is good the mini frosted very good)
turkey and chicken can be subbed with 93% ground beef, ground turkey, salmon, telapia or ground buffalo
some more ideas almond chicken salad with sour cream and light mayo like half and half..6oz
grilled chicken Caesar salad with a half an avocado light dressing but you may add ½ TBS olive oil
drink plenty of water...
make sure pre workout meals are pre workout if they are schedule at the wrong time adjust accordingly,
sandwiches and snacks can always be substituted with natural peanut butter and sugar free jam or natural preserves if having PB and J use double protein bread
1 scoop of protein with 4 oz of berries and 10 oz 2% milk can be substituted for any snack as well
