The diet i gave her is so elementary that its almost too easy to mess up, its not rocket science, its just a plan that she needs to follow since she has had NO plan and has followed nothing, after she gives this a try for 4-6 weeks then I told her id kick it up a notch and ill write her out a more advanced diet, more like a "pre contest" diet as she keeps referring to. this is not a pre contest diet, just a plan that she can follow with ease and see results.
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1st I want to make sure you know how many cals, and gms of protein, fat and
carbs are in each food you eat, or at least have some idea…buy foods with
nutrition labels so you can see what’s in them….you would be smart to also buy
a calorie counter….go to any book store…in the diet/health section there
should be small little calorie counter books, I think a good one is written
by Corine Nezter (or something very similar to that spelling)…so get one of
those books.
Now im not gonna give you actual meals…most people who eat right and/or
bodybuild like me can actually eat the same meal all day long, what im
saying is you can eat any type of meal any time of the day, for instance just
because its 7am and you are eating breakfast, doesn’t mean you have to have
cereal, or eggs or a breakfast food, you can have tuna or chicken, etc, so
get that into your head and u will do good.
Ill list some foods that are good and u play with them as you like.
Egg whites
Oats or quick oats (not the pre-packaged oatmeal with all that sugar
Sweet potato
Brown rice
Chicken
Turkey breast from the deli
Ground turkey breast
Tuna
All types of fish except i think salmon, as it has a lot of fat I think.
93% lean beef
high fiber cereals
for breakfast you do eat lots of things but here is what I do.
1 cup of quick oats
2-3 scoops of choc whey protein
1-2 tablespoons of peanut butter
3 packs of sweet and low.
For you I would try maybe1/2- 1 cup of oats
1-2 scoops of whey (avg is 22 gms per scoop depending on brand you use)
1 TEASPOON of peanut butter.
2-3 hours later have either some tuna or chicken breasts or maybe a protein
shake with 40-60gms of whey
2-3 hours later try to eat solid food if you had a shake for the 2nd meal (I
like to have solid food, shake, solid food, shake, solid food, shake like
that)
2-3 hours later another shake
2-3 hours some tuna or chicken breast (you can choose from ant meat/protein
source source I listed
you should vary your cals from 9-12 times your body weight so (9x130) 1170
cals…..and (12x130) 1560 cals…vary low and high cal days..save the high cal
days for the days you workout, only do 2 high cal days a week
I want you to try to get 150-175gms of protein per day
About 40 gms of fat
And about 75-100 gms of carbs.
Don’t eat late at night, eat your last meal atleast 1-2 hours b4 bed, or if u
cant then have a small protein shake..i like to stop eating by 9pm and in bed
by 10pm and up at 5am for cardio.
Try to eat 5-6 times a day and try to get and equal amount of cals in each
meal for example if you ate 5 meals and did lets say 1400 cals that day each
meal should be 1/5(20%) or around there of the total cals so 1/5th of 1400 =
280 cals per meal…that may seem low and it is, but its ok to go higher as
long as you don’t go over that particular days calories….when you drink just
a shake it will only be like 200 cals or so, so you can add the extra cals to
the solid meals and eat more.. maybe 300+ cals per meal.
I want you to do this and every day for 7 days write down EXACTLY what you
ate, with the total cals, protein/fat/carb grams, so I can look at what you
are doing.
*********my note as of 4/26/02 ive yet to get the 7 day report I asked her for**************
(then after I gave this diet to missy she replied with a few questions and I answered them here)
You can have about 25 gms of dextrose and 30-50gms of whey post workout
I usually have one cheat day a week, usually sat nights and I eat a few slices
of pizza…so one cheat meal once a week.
After a month if you like you can do a “re-feed” and have around 250gms of
carbs and about 150gms of protein.
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