Lights Out BodyBlog

This is a two day sample diet (of my actual diet used while losing weight). Lowering your calories to the 1500 range is a very successful way to drop weight safely and effectively. Making sure you get adequate protein in your diet is a must (40% of your daily calories). It also insures that you’re eating the right type of calories, and not just starving yourself. Some very simple tips in your journey that can catapult you towards your goals ; minimize carbs later in the day (eat them early so you can burn them off), get as much protein into your system in each meal as possible, eat protein immediately upon awaking (your body is starving over night and starts eating away at muscle instead of fat), and try to eat every two to three hours to keep your internal fire (metabolism) burning calories all day long. I quickly realized that eating right was almost 70% of the battle, and I’d give the other 30% to exercise. We all meet tough choices all day, preparing food ahead of time helps making the "right choice" simple.
Sample Day 1:

8am- 3 whole eggs, 2 pieces of turkey bacon, 1 slice of low fat cheese, and salsa (310 cals/ 25 grams of protein)

11am- protein shake -2 scoops whey (260 cals/45 gp)

1pm- Turkey sandwich, 1 serving baked chips, and string cheese (460 cals/ 20gp)

4pm- protein shake-2 scoops whey (260 cals/45 gp)

7pm- turkey burger w/ 1/2 cup fat free cottage cheese (320 cals/ 40gp)

DAILY TOTALS= 1610 calories/ 175 grams of protein

Sample Day 2:

8am- instant oatmeal, and protein shake- 1 scoop whey (260 cals/ 28 gp)

11am- string cheese, 1/2 cup fat free cottage cheese (150 cals/ 20gp)

1pm- 8 oz. boneless skinless chicken breast, and small salad w/ a light vinaigrette dressing (350 cals/ 30gp)

4pm- protein shake, and one serving of lean deli turkey meat- 4-6 slices (320 cals/ 56 gp)

7pm- turkey meat chili, 1/2 cup shredded cheese, one tablespoon of light sour cream, and a half serving of regular fritos (500 cals/ 35gp)

DAILY TOTALS= 1580 calories/ 174 grams of protein

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