Workout in the Morning:
Wake up at 6am
Meal 1: 6:30am-6:45am (Protein and Fat Meal)
Cheese Omelette (2 eggs, 3 egg whites, 2 cubic inches of marble cheddar) with 3 tbsp of Salsa on top, 15 almonds, 2 tbsp of Udo's Oil (blend of poly and monounsaturated fats - 2:1:1 ratio of omega-3:omega-6, monounsaturated fat)
Meal 2: 9am-9:30am (Protein and Fat Meal)3 oz of extra lean ground turkey and 2 cups of cut green beans (from frozen)
1 cup of coffee (10oz) with 1 oz of cream and 2 Sugar Twin packs.
Workout: 10:30am-11:30am
Meal 3: 11:30am-12pm (Protein and Carb Meal)
1 cup of long-grain brown rice, 1 can of flaked white tuna, 1 large orange
Meal 4: 3:30pm-4pm (Protein and Carb Meal)
1 medium-sized chicken breast, 2 cups of steamed broccoli, 3 pieces of Ryvita 'Dark Rye' crisp bread, 0.4 cup of blackberries
Meal 5: 6:30-7pm (Protein and Carb Meal)
1 cup of 1% cottage cheese, 6 large strawberries (mixed into cottage cheese), 3 pieces of Ryvita 'Dark Rye' crisp bread
Meal 6: 9:30-10pm (Protein and Fat Meal)
Salad (2-2.5 cups of romaine lettuce, 0.75 cup of cucumber, 1 plum tomato) with 3 tbsp of Light Peppercorn Ranch salad dressing and 2 oz of extra lean ground turkey
Go to sleep between 11pm and 11:30pm
Workout in the Afternoon:
Wake up at 6am
Meal 1: 6:30am-6-45pm (Protein and Fat Meal)
Cheese Omelette (2 eggs, 3 egg whites, 2 cubic inches of marble cheddar) with 3 tbsp of Salsa on top, 15 almonds, 2 tbsp of Udo’s Oil
Meal 2: 9am-9:30am (Protein and Fat Meal)
3 oz of extra lean ground turkey and 2 cups of cut green beans (from frozen)
1 cup of coffee (10oz) with 1oz of cream and 2 packs of Sugar Twin
Meal 3: 11:30am-12pm (Protein and Fat Meal)
3 oz of extra lean ground turkey and 2 cups of cut green beans (from frozen)
Meal 4: 3pm-3:15pm (Protein and Carb Meal)
1 cup of coffee (10oz) with 1oz of cream and 2 packs of Sugar Twin
2 Myoplex Lite Bars (Chocolate, Peanut Butter Crisp)
Workout: 3:30-4:30pm
Meal 5: 4:30pm-5pm (Protein and Carb Meal)
1 cup of long-grain brown rice, 1 can of flaked white tuna, 1 large orange
Meal 6: 7:30pm-8pm (Protein and Carb Meal)
1 medium-sized chicken breast, 2 cups of steamed broccoli, 3 pieces of Ryvita ‘Dark Rye’ crisp bread, 0.4 cup of blackberries
Meal 7: 10pm-10:30pm (Protein and Carb Meal)
1 cup of 1% cottage cheese, 6 large strawberries (mixed into cottage cheese), 3 pieces of Ryvita ‘Dark Rye’ crisp bread
Go to sleep between 11pm and 11:30pm
2 Workouts in One Day (Either Tuesday, Thursday, or both):
Wake up at 6am
Meal 1: 6:30am-6-45pm (Protein and Fat Meal)
Cheese Omelette (2 eggs, 3 egg whites, 2 cubic inches of marble cheddar) with 3 tbsp of Salsa on top, 15 almonds, 2 tbsp of Udo’s Oil
Meal 2: 9am-9:30am (Protein and Fat Meal)
3 oz of extra lean ground turkey and 2 cups of cut green beans (from frozen)
1 cup of coffee (10oz) with 1oz of cream and 2 packs of Sugar Twin
Meal 3: 11:30am-11:45am (Protein and Carb Meal)
2 Myoplex Lite Bars (Chocolate, Peanut Butter Crisp), 1 cup of coffee (10oz) with 1oz of cream and 2 packs of Sugar Twin
Weight Workout: 12pm-1pm
Meal 4: 1pm-1:30pm (Protein and Carb Meal)
1 cup of long-grain brown rice, 1 can of flaked white tuna, 1 large orange
Meal 5: 4:30-5pm (Protein and Carb Meal)
1 medium-sized chicken breast, 2 cups of steamed broccoli, 3 pieces of Ryvita ‘Dark Rye’ crisp bread, 0.4 cup of blackberries
Cardio Workout: 7pm-7:30pm
Meal 6: 7:30-8pm (Protein and Carb Meal)
1 cup of 1% cottage cheese, 6 large strawberries (mixed into cottage cheese), 4 low-fat White Cheddar Rice Cakes
Meal 7: 10pm-10:30pm (Protein and Carb Meal)
Salad (2-2.5 cups of romaine lettuce, 0.75 cup of cucumber, 1 plum tomato) with 3tbsp of Fat Free Rancher’s Choice salad dressing and ½ of small-sized chicken breast
Go to sleep between 11pm and 11:30pm
In case you're wondering, I don't actually measure out my food on a scale or in cups. However, for most of the foods, I measured them out a couple of times by counting how many tablespoons it would take to fill up a cup's worth for that food. After that, I just count how many tablespoons I put into my plate - or plastic containers if I'm taking the food with me to work - which is only slightly more work...and I hope that counting's not that difficult for most of you! For a lot of the other things, I just 'guesstimate' based on what a serving size looks like (I've become pretty good at it, although it's not 100% accurate, of course). In truth, it doesn't really matter if I'm not that accurate - what's most important is that I'm consistent because I still know if I'm taking in the same number of tablespoons/cups as I was before, then I can adjust accordingly if I want to decrease (or increase) the amount of calories I'm consuming.
Now I know it probably looks like I don't have any variety or fun in my diet, but that's definitely not true. All of the above scenarios assume that I'm working out during the week, which is certainly when I try to eat as 'cleanly' as possible. However, when Friday night comes around, it's time to cut loose and have some fun...which will normally run up until mid-afternoon on Sunday (except Super Bowl Sunday!). Holidays are usually an exception as well, although I had to take note at least of how much I was eating over these past Christmas holidays so I could fill in my Fit Day logs for you to see. In case you don't believe me, check out my FitDay log for a day on the weekend - or during the holidays - and see for yourself. Of course, if you prefer another form of visual evidence, take a look at the photos below to see how much I love my ice cream...in case you ever wondered what half a litre of ice cream with 4 crushed Oreo cookies looks like! (Please note, these pictures were taken after December 22nd so I did not cheat on my bet!)
I had thought about posting pics that gave you and idea of how much booze sometimes gets consumed on the weekend, but figured the only 'ammo' I'd give you to poke fun at me would be the stone-faced pics of me with my shirt off - more of those to come in my next post!
Until then, peace and love, ladies and gents.
