Meal 1: 3 egg white omelet with low-fat American cheese, 1 slice of toast; or 1 pack of oatmeal made with water or skim milk
Meal 2: Protein shake.
Meal 3: 4 oz of lean meat with ½ c rice and ½ c vegetable
Meal 4: 1 can of tuna with 2 slices of bread
Meal 5: Protein shake.
Meal 6: 6 oz of lean meat, 1 baked or sweet potato, 1 cup mixed veggies.
Meal 7: small apple, ½ c cottage cheese
Some substitutions can be made please feel free to email me at any time and I can work out a Nutrition Program specific to your needs.
Tips for Losing Weight:
- Keeping an eye on Fat is very important when losing weight, skim milk, low-fat products lean meats are always important when trying to trim the fat. Carbohydrates are another thing to keep an eye out on. Try not to eat too many carbohydrates too close to bed time. Last thing is protein, protein is very important in your diet when working out. It is necessary to build muscle. Remember FAD diets are just that fads…always eat well balanced meals and drink plenty of water.
- I am always drinking water. Keeping hydrated is one of the smartest things you can do. When you look at what a muscle cell is composed of it is 70 % water. I drink at least a gallon of water throughout the day.
- In my meals I tell you the amount of meat to prepare this is somewhat important in that you shouldn’t eat 12 oz of meat when the meal calls for 4 oz. Try to always stick with lean meats.
- Timing: I time my meals approximately 3 hours apart. My pre-workout meal is eaten at least one hour before my workout. My post workout meal is immediately afterward, and meal 6 is approximately 2 hours after my post-workout meal.
- Supplements: I supplement daily with Whey Protein Powder, I also love Muscle Milk it has a great flavor. I take a multi-vitamin everyday.
- Don't skip a meal. This is very important. Missing a meal will mess up your whole schedule and you will notice it in your workout. Plan ahead, pack meals or plan to eat out somewhere reasonable.
- Train hard. I think about my workout all day, and by the time I get to the gym I am more than ready to hit the weights. Bring music, or any other motivational tool. I strongly suggest finding a workout partner. They are convenient to have not only for motivation but also for forced reps and spots when lifting heavy.
- I do cardio 2-3 times a week to keep me ripped all the time for losing weight I recommend cardio 4 to 5 times per week.
- Sleep! I sleep at least 8 hours per night. The more rest you get, the more energy you will have for your workout and for life.
This is my weight loss program. Not everyone is the same. Listen to your body. Eat so you are happy!
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