foolsfortune
February 4th, 2008, 12:52 AM
I recently had a new diet and exercise plan made up by a pro trainer. I need to tweak it a bit so a) I'll stick to it and b) So teh fat will come off quicker.
It's fine fo rthe most part but I had to cut the cottage cheese as I just couldn't stomach it. One of the supplements cause me stomach pain (multi-vitamin I think) and I have a really hard time eating what he is asking me to eat for meal 5 because I am never hungry enought o eat something that large at that hour of the night.
I'll do what i have to in order to get the rest of the fat off but it feels like I'm stuck again.
Also, my muscle tire very easily and I can't help but wonder if it's because they are just not getting enough fuel.
For each meal, choose one protein and one carbohydrate. Prepare your meals any way you wish, but avoid using additional oils/butter when cooking. Use Pam cooking spray when frying foods. Avoid high fat/high sugar condiments. Drink 8-10 glasses of water daily. Green tea, coffee (with sweetener and milk), sugar free Kool-aid, and Crystal Light are fine to drink. Try to space your meals about 3-3.5 hrs apart.Meal #1 - 8:00 a.m.Meal #1ProteinsCarbohydrates1. 6 egg whites, plus 1 whole egg1. 2 slices rye or whole grain2. 30g whey2. 2. 1 bowl oatmeal w/ 1/2 cup berries3. 3. 1 large bowl high fiber cereal w/ ½ cup berries)Meal #2 - 11:00 a.m.Meal #2ProteinsCarbohydrates1. 30g whey protein1. 3 large rice cakes (unsweetened)2. 1 cup fat-free cottage cheese2. 2 oz mixed nuts (sodium free, no fruit)Meal #3 - 2:00 p.m.Meal #3ProteinsCarbohydrates1. 125g chicken breast1. 1 cup cooked rice (long grain)2. 6-8 oz lean ground beef/steak2. 1 medium potato or sweet potato3. 125g lean fresh turkey3. 2 sm wheat wraps4. 125g non-breaded fish4. ¾ cup cooked wheat pasta**include a small salad or 1 cup steamed veggies with meal 3Meal #4 - 6:30 p.m.Meal #4ProteinsCarbohydrates1. 30g whey protein1. 1 medium potato or sweet potato2. 125g chicken breast2. 3 large rice cakes (unsweetened)3. 6-8 oz lean beef/steak3. 2 (50g) servings fat free yogurtMeal #5 - 9:30 p.m.Meal #5ProteinsCarbohydrates1. 125g chicken breast1. 1 cup steamed veggies2. 125g lean turkey2. Large salad (no croutons)3. 125g non- breaded fishRecommended Supplements:1. Whey protein (low carb)2. Daily Multi-vitamin (taken with breakfast)3. CLA (1-2 soft gels taken 3x daily with meals)4. Omega 3-6-9 (1 soft gel taken with Meal 1,3,&5)
It's fine fo rthe most part but I had to cut the cottage cheese as I just couldn't stomach it. One of the supplements cause me stomach pain (multi-vitamin I think) and I have a really hard time eating what he is asking me to eat for meal 5 because I am never hungry enought o eat something that large at that hour of the night.
I'll do what i have to in order to get the rest of the fat off but it feels like I'm stuck again.
Also, my muscle tire very easily and I can't help but wonder if it's because they are just not getting enough fuel.
For each meal, choose one protein and one carbohydrate. Prepare your meals any way you wish, but avoid using additional oils/butter when cooking. Use Pam cooking spray when frying foods. Avoid high fat/high sugar condiments. Drink 8-10 glasses of water daily. Green tea, coffee (with sweetener and milk), sugar free Kool-aid, and Crystal Light are fine to drink. Try to space your meals about 3-3.5 hrs apart.Meal #1 - 8:00 a.m.Meal #1ProteinsCarbohydrates1. 6 egg whites, plus 1 whole egg1. 2 slices rye or whole grain2. 30g whey2. 2. 1 bowl oatmeal w/ 1/2 cup berries3. 3. 1 large bowl high fiber cereal w/ ½ cup berries)Meal #2 - 11:00 a.m.Meal #2ProteinsCarbohydrates1. 30g whey protein1. 3 large rice cakes (unsweetened)2. 1 cup fat-free cottage cheese2. 2 oz mixed nuts (sodium free, no fruit)Meal #3 - 2:00 p.m.Meal #3ProteinsCarbohydrates1. 125g chicken breast1. 1 cup cooked rice (long grain)2. 6-8 oz lean ground beef/steak2. 1 medium potato or sweet potato3. 125g lean fresh turkey3. 2 sm wheat wraps4. 125g non-breaded fish4. ¾ cup cooked wheat pasta**include a small salad or 1 cup steamed veggies with meal 3Meal #4 - 6:30 p.m.Meal #4ProteinsCarbohydrates1. 30g whey protein1. 1 medium potato or sweet potato2. 125g chicken breast2. 3 large rice cakes (unsweetened)3. 6-8 oz lean beef/steak3. 2 (50g) servings fat free yogurtMeal #5 - 9:30 p.m.Meal #5ProteinsCarbohydrates1. 125g chicken breast1. 1 cup steamed veggies2. 125g lean turkey2. Large salad (no croutons)3. 125g non- breaded fishRecommended Supplements:1. Whey protein (low carb)2. Daily Multi-vitamin (taken with breakfast)3. CLA (1-2 soft gels taken 3x daily with meals)4. Omega 3-6-9 (1 soft gel taken with Meal 1,3,&5)