kim4fitness’s BodyBlog

my diet plan from the 3/6 - 3/7 08

meal 1 3 egg whites, 1/2 tomato 1 slice multigrain bread toasted

meal 2 protein powder, mixed berries and 2 tbsp natural yogurt

meal 3 fish/chicken breast, potato with salad or vegetable soup with added legumes for protein.

meal 4 protein powder with 1/2 cup nonfat milk, 1/2 cup water

meal 5 chicken, lean pork, lean red meat with mixed vegetables and potato

meal 6 protein powder with 1/ cup nonfat milk, 1/2 cup water

exercise routine

cardio 3 x a week 30 mins each session

yoga 3x a week 30 mins session

weight training 5-6 x a week 30-60 min session

weight and body fat goals

lose 2-3 kilos by 3/7

lose 2-35 body fat %

As this is my first blg i am going to talk about goals and steps i am going to use to get into the best physical shape ever!

my training prgram consists of 3 x a week cardio 30 mins each session and 30-60 mins 5-6 x a week of strength training.

my main focus other than my fitness routine is to get a cleaner and healthier diet and to eliminate all temptation.

steps to take are

Eat every 2-3 hours

eat a protein, complex carb and a good fat at each meal

drink 8 cups of water a day

 eat between 100-140 grams of protein - to start of with

eat 120-160 grams carbs a day

eat 32-50 grams fat per day/

diet at this time consists of

meal 1 3 egg whites, half tmato 1 slice of wholegrain bread

meal 2 protein powder, with mixed berries and natural yogurt

meal 3 fish or chicken with either a potato and salad or veg,

meal 4 protein dessert and 1/2 cup milk, 1/2 cup water

meal 5 chicken, fish or lean red meat with fiborus vegetables, potato 3x a week

meal 6 prtein dessert pwder with low fat milk

cheat days

pasta for lunch or dinner, cheese allowed with wholegrain bread, chocolate only small bar, 2-4 alcoholic drinks on saturday only.