Kristy’s Thoughts

Lunch 12:45PM

Lotsa Flavor Turkey Wrap

1/4 cup black beans

1/2 cup shredded romaine lettuce

3 oz sliced turkey

2 tbsp salsa

1/4 cup low fat shredded cheddar cheese

1 whole wheat wrap

I’ve decided that I’m going to try this meal plan again that I did last summer. I did pretty good on it, but would have done better had I stuck to it more. This plan includes 10 protein sources that you can choose from to make up 4 meals that equal up to 1600 calories. The first protein packed food is eggs which are also a great source of riboflavin, vitamin B-12, phosphorus, and selenium. The second is tofu or soy based meat substitutes (which I have never tried, but am up for anything). These types of meat substitutes are not only good for protein, but also for thiamin, magnesium, phosphorus, and copper. The third protein is salmon, which is also good for phosphorus, niacin, vitamin B-12, and selenium. The fourth is a no brainer–chicken. The fifth is 1% fat cottage cheese and it is great because it’s very versatile. The sixth protein is chickpeas which are also packed with fiber and folate. The seventh is protein powder which can add protein to almost anything. The eighth protein is lentils which also has iron and fiber. Number nine is turkey, which along with chicken, it is common sense almost. Finally number ten is probably one of my favorite foods to each at anytime…peanut butter. All of these foods are supposed to build great glutes! I’m going to try to post what I eat everyday so I can see how it works and also to keep myself accountable!

I’m really frustrated right now. I’m really thinking that maybe I just need my own nutritionist and personal trainer even though I am a personal trainer. Well I think the training aspect of my life right now is going well, but I’ve heard that it’s only 10% training, 10% genetics, and 80% nutrition. So I guess it is true that you really are what you eat. That’s why I’m trying to find a good meal plan that will help me lose fat and gain muscle because I’m closing in on my goal date and my weight is still the same. It is usually much easier for me to lose weight than this…especially with all the cardio I’ve been doing. So I’m starting to wonder if my birth control is playing a factor in this. I just want to see results faster…I’m so impatient!

I just want some advice on the best way to go nutritionally in order to burn fat and build muscle. I know what I’m supposed to eat, but if I could just see a sample plan of the way someone (preferably a female) has eaten to reach a lot of their goals I think it would really help. Also, if you have any advice on good supplements that helped you get there that would also be appreciated!

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