Sample Diet
I eat between 1200-1500 calories a day, most days is around 1300 but on days that I train legs and back I eat a little more carbs. I try to eat a ratio of 15/30/55 (F/C/P) and I keep track of my food on gyminee.com (it’s only $5/mth and you only have to sign up for 3 months…it’s a really great website). Sunday is my cheat day and it started out an all day cheat day but my body doesn’t feel good so I only have a cheat meal and a bowl of ice cream for my cheat.
7:00 a.m. Protein Shake w/L-Glutamine
8:00 a.m. 1/4 c (dry) oatmeal with some sweetener (sometimes I add tbsp of raisins on my high carb day)
2 CLA, 2 Bumble Bee Fish oil capsules
10:30 a.m. Protein Shake w/L-Glutamine
12:30 p.m. 4-5 oz of chicken, 1/4 cup of beans (pink beans stewed with goya seasoning)
2 CLA, 2 Bumble Bee Fish oil capsules
3:00 p.m. protein bar
6:00 p.m. 5-6 oz chicken, salad, 1/4 cup of beans
2 CLA, 2 Bumble Bee Fish oil capsules
Pre-workout creatine (1/2 hour before)
9:30 p.m. post workout protein shake with a small banana and L-Glutamine
I started out eat 1500 calories a day and after a few weeks you adjust to your diet and eat less. I never feel hungry and most of the time I have to force myself to eat. I eat chicken most days and never get tired of it because there are so many way to eat chicken. Wednesday is burger day so I make turkey burgers and freeze 4 for lunches and dinners to switch out the turkey. Thursday is spaghetti night and I have one of the turkey burgers I made and crumble it up in some stewed tomatoes and I have 1 oz (measured dry) of whole wheat pasta. Once a week I eat lean beef and once a week I eat pork tenderloin. All of my carbs come from oatmeal beans and one banana a day. Absolutely no bread!!! I am a bread lover and trust me when you do it eat it you will feel like crap after. Not mentally but physically. It makes you tired and lazy. Once or twice a week I’ll have a tortilla (low carb, high fibre) with chicken (seasoned with chipotle), 1/2 container of low fat cottage cheese and salsa.
So that’s it…pretty boring but you really get used to it and I never get tired of it. It takes a few weeks for your body to get used to it but if you make sure you eat at least every 3-3 1/2 hrs you won’t get hungry. And don’t forget to drink lots of water. I’ll post some cooking and freezing tips later on.
