Friday, September 30, 2005

Plan! Plan! Plan!

Phew - have really stuck to my nutrition today! woohoo! I even did my cardio 7am - 20 min jog / 20 min cross-trainer! I think it really helped me to stay on track - dont want to be getting up that early to exercise for no reason... Wanted to do another cardio session this afternoon - but its already 5pm and I'm going out for dinner. Already know what I will have - steamed salmon portion with veggies. So for the next 4 weeks of my program - I will have '2 menus' - weights/cardio days. I will also have 1 free meal a week.

CARDIO DAY
Meal 1:
-1/3 cup oats with 30g protein powder
-1 plunger coffee with 2tbs skinny soy milk
Meal 2:
-1/3 cup oats with 30g protein powder
Meal 3:
-120g grilled chicken with veggies/salad
-1 plunger coffee with 2tbs skinny soy milk
-1 tsp organic peanut butter
Meal 4:
-5 egg white scramble
Meal 5:
-150g protein (lamb/chicken/fish)with veggies/salad & dash low carb dressing
-1tsp organic peanut butter
If hungry:
-30g protein shake with water


TRAINING DAY
Meal 1:
-1/3 cup oats with 30g protein powder
-1 plunger coffee with 2tbs skinny soy milk
Meal 2:
-1/2 cup oats with 30g protein powder
Meal 3:
-120g grilled chicken with veggies/salad
-100g sweet potato & dash low carb dressing
-1 plunger coffee with 2tbs skinny soy milk
Meal 4:
-5 egg white scramble
Meal 5:
-150g protein (lamb/chicken/fish)with veggies/salad & dash low carb dressing
After training:
- 30g protein shake with water
Supplements:
-VP2 Protein Powder (for after weights)
-Designer Whey Protein (for day use)
-L-Glutamin (1tsp morning/night & after weights)
-Multivitamin

Other:
- Try to eat organic / wholefoods whenever possible
- Avoid dairy (milk/cottage cheese)
- Eat raw foods whenever possible
- Drink dandelion & green tea throughout the day
- lemon with hot water first thing in the morning

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