date:
total calories: 1589
This is exactly what I ate
Fat(g) Carbs(g) Fiber(g Net C(g) Prot(g) KCals
66.33 65.24 13.8 51.44 184.20 1589
Edit Preferences
Breakfast 6.23 42.31 9.6 32.7 41.20 385
1 serving 100% Pure Pumpkin 0.50 9.00 5.0 4.00 2.00 40
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
6 fl oz Coffee (Espresso Brewed) 0.32 - - - 0.22 4
4 large egg whites 0.22 0.96 - 0.96 14.39 69
1/4 cup oats 2.69 25.85 4.1 21.75 6.59 152
1 serving Vanilla Chai Spice Coffee Creamer 1.50 5.00 - 5.00 - 35
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Lunch 43.00 9.00 1.0 8.00 38.00 570
1 serving Low Carb Six Dollar Burger 43.00 9.00 1.0 8.00 38.00 570
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Dinner 12.60 6.93 3.2 3.73 33.00 274
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Joey Sirloin 12.20 - - - 30.70 240
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Snacks / Other 4.50 7.00 - 7.00 72.00 360
1 serving beef jerky original jack links 1.50 5.00 - 5.00 22.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
OK your diet has been short on calories, to high on carbs and to low on protein. Lets fix it.
Breakfast 6.23 42.31 9.6 32.7 41.20 385
1 serving 100% Pure Pumpkin 0.50 9.00 5.0 4.00 2.00 40
what the heck is this ^^^can you send me a pm tell me if this is a product of some kind or are you eating like a real pumpkin. Regardless its simple carbs and drop it!!!!!! do not ever eat it again thank you..
1 serving All Natural Whey Protein 1.00 1.50 0.5 1.00 18.00 85
I want to know what kind what is the brand. SHow me the brand and the name of the product please. Is it whey protein concentrate or isolation?
6 fl oz Coffee (Espresso Brewed) 0.32 - - - 0.22 4
are you adding cream or something to this?? Hope not and if you are stop.
4 large egg whites 0.22 0.96 - 0.96 14.39 69
1/4 cup oats 2.69 25.85 4.1 21.75 6.59 152
1 serving Vanilla Chai Spice Coffee Creamer 1.50 5.00 - 5.00 - 35
Add Item
Ok that is what I thought cut the crap. If you cant drink it black then do not drink it at all. Use splenda or Agave nectar.
Lunch 43.00 9.00 1.0 8.00 38.00 570
1 serving Low Carb Six Dollar Burger 43.00 9.00 1.0 8.00 38.00 570
Add Item
HOLY SHIT^^^^^^^^^^^^^^^^^ wtf is this^^^^^^^^^^^^^^ahhhhh wrong, fail, hell no, no go, stop no and don't. Unless this was the 1 cheat meal of the week this is a no go no mater what you think its a damn no go.. Low carb burger I dont give a damn never eat this again please and thank you
Dinner 12.60 6.93 3.2 3.73 33.00 274
1 cup, flowerets Cooked Broccoli (Fat Not Added in Cooking) 0.40 6.93 3.2 3.73 2.30 34
1 serving Joey Sirloin 12.20 - - - 30.70 240
Add Item
What did you do go to outback steak house for dinner? Joey sirloin is a cut of meat that is signature for outback steak house that I know of??? Well anyway good dinner.
Snacks / Other 4.50 7.00 - 7.00 72.00 360
1 serving beef jerky original jack links 1.50 5.00 - 5.00 22.00 120
What did I say? I said low sodium for your diet from here on out right? OK then jerky is a no go unless you get 100% sodium free jerky which to my Knowledge they do not sell. SO you have to make it your self..
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
1 serving Vanilla Flavored Soy Protein Powder 1.50 1.00 - 1.00 25.00 120
Never drink the soy protein again ever. This will cause a slight rise in estrogen for you. AKA slight rise in fat retention. Never drink it again thank you.
OK now that I have looked over your diet for the last few days it is no wounder you are not losing any Body fat girl. I am glad we are doing this together and I know now that you are going to learn a lot.. YOu also need to eat more.. SO here is what I am going to do. I am going to set up a sample diet for you. What I want you to eat tomorrow or the next day once you read this. we will call meals a number from now on too.. SO here goes.
Meal 1.
Option 1
4 egg whites and 2 whole eggs
1 serving cottage cheese
2 cherry tomatoes or 1 half regular tomato
couple Basel leaves
boom make it into a omelet
option two
you can just each to eggs above scrambled and
a serving of cottage cheese. Or 1 serving Greek Yogurt ( buy at store) You can also make the omelet above using Fatah cheese if you like..
Then add to this meal ^^^
1 half cup Oat meal. Take the oat meal and ad a half serving of flavored protein powder into it once its cooked. Strawberry and fruit flavored proteins work the best. Then also add 1 half serving of all natural peanut better to it. Mix it all together and enjoy it taste great.
wash it down with 12 once of water. I am not seeing you right down the water you are taking in and now I want you to write this down. I want you drinking 12oz of water with every meal plus drinking water between meals.
Meal 2
this meal is to be eaten 3-4 hours after meal 1
Double serving low carb protein shake. Wheytobuildmuscle protein works great please send me a pm with your address I will send protein to you..
Meal 3 lunch
2 slices of Ezekiel bread
3-5 slices low sodium turkey or chicken breast
1oz slice of avocado
1 teaspoon mustard (optional)better that you eat it plan
Sliced tomatoes (optional)
peace of lettuce (optional)
Make a sandwich
cook a fresh low sodium Turkey breast your self in the oven.
Have meat for the whole week for lunch and or dinner.
wash this down with a single serving low carb protein shake with
a table spoon of flax seed oil added.
Meal 4 Often pre work out meal.
Eat this meal 30 mins before work out.
1 serving protein shake like muscle replenisher
meal 5 Post work out shake
Meal 6
chicken breast
broccoli or leaving veggies
Meal 8.
serving of cottage cheese or a serving of pure cassien Protein shake.
This is a sample diet and not a must but gives you a Idea of what to eat.
Now you can read the chapter in my book that shows you how to make a weeks worth of meals in 5 hours... It was great talking with you again tonight girl..
I will send you a pm too.
Please Scroll Down to See Forums Below 
Yes this diet is all about fine tuning...I will get it perfected at some point...lol...Ok this is what I have eaten and have planned to eat today. Last night when I went out to eat I followed plan and just ordered a sirloin and made sure they did not cook it with oil or butter and steamed veggies. So that was good.
