Celia

I put this diet plan together for someone at work who wanted to make lifestyle changes and just eat healthier and look better. I have a lot of people ask me about my diet. This is not the diet I follow at the moment but if you eat crappy all the time making this change will be great and you will lose weight. Of course you have to add some exercise to the equation here. Diet or exercise alone won’t do the trick. I personally don’t count calories. I focus on eating healthy and getting the right amount of foods throughout the day and at the right times. If you feel like you need a healthy change for a lifetime here you go:

Breakfast

1. Oatmeal (1 serving) ½ cup oats with water or fat free milk sprinkled with cinnamon powder and ½ a banana.

2. 4 egg whites scramble with veggies ( green/red peppers, tomatoes, mushrooms, onions, garlic, broccoli).

Mid-morning Snack

(pick one of each)

1. Go-Lean Kashi Bar, Clif Luna Bar, or Powerbar Harvest Bar (you can have any protein bar or cereal/protein bar of your choice here as long as it’s healthy)

2. Pear, ½ cup blueberries, or 1 cup strawberries or some kind of healthy fruit.

Lunch

Salad topped with backed chicken breast, balsamic vinegar and olive oil.

(other meat options: grilled or baked salmon, tilapia, shrimp, or tuna)

Salad with lettuce, tomatoes, carrots, broccoli, almonds or sunflower seeds, avocado, 1 boiled egg cut into pieces.

Mid-afternoon snack

1. Apple

2. Handful of nuts (raw/unsalted almonds, cashews, peanuts.. or trailmix)

Dinner

Steamed veggies (green beans, broccoli, cauliflower…) with grilled or baked chicken.

(other meat options: grilled or baked salmon, tilapia, any fish baked or grilled)

2-hours before bed snack

½ cup cottage cheese with 10 almonds.

*I absolutely always have a protein shake every time I am done working out, whether it’s just cardio or lifting weights. I workout twice a day so I will have at least 2 protein shakes one after each workout. That’s just my preference.

Important tips!!!!

1. Eat every 2 1/2 -3 hours!!!!
2. Do 30 minutes of cardio 4-5 days a week if possible and also weight training.
3. Drink lots of water!!
4. If need to cheat stick to serving size of whatever cheat meal/snack you are having.
5. Take a daily multi-vitamin.
6. Take a fish-oil or flax-oil supplement.
7. Take branched amino-acids. (BCAA’s).
8. Do not skip any meals!
9. Only allow yourself one cheat meal a week. For      example, be good all week, then on Saturday or Sunday make a dinner of      your choice and have with the family or friends. Look at it as a reward for being good all week, that way you can still stick to your “diet” all week. But still be conscious about what’s      on your plate. Even if you go out to eat, be conscious about what you      order.

So far my diet wasn’t what I expected. I have been good and bad at the same time. But I have been in the gym religiously and I have also been running every morning. Going back to the old gym I used to go to back home felt great. Everyone has given me compliments on the way I look and how I have changed since the last time they saw me a year ago. Some even said they almost didn’t recognized me.

The hardest thing for me being here is what my family keeps around the house. At home I don’t keep anything bad so I am not tempted to eat it. So that has been my biggest issue. Plus I have not have Cuban food in a year so that hasn’t helped either. But I have tried to be concious about what I eat and I have kept my cardio up.

I have also been going to a new gym with an old highschool girlfriend. I have seen a  lot of familiar faces and I can tell they look at me like I look familiar but they don’t know who I am. All throughout highschool I was overweight. I am now a completely different person to everyone.

Last night I was at this new gym and I had at least 4 different people come to me for advice on diet, form, how did I get my abs and legs to look the way they do. It felt so great! I feel like my hard work is paying off and people are noticing more and more every day.
The next step for me is to get my personal training certification. I need to start charging for all this free advice I’m giving out. haha!

So I go back to hell tomorrow. (Ugh!) It’s going to be a long drive back but I’m bringing my meals for the trip. Instead of doing the detox down here I’m going to do it Saturday once I’m back. I will still have 9 weeks to get ready for the show. I feel like my body responds well to dieting. And I still have high hopes that I can compete this June. At least I’m going to try my hardest still.

I will keep you guys updated.

Love,

Celia

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