Special Post* Healthy Body
In order to get tone and lose a few pounds I must boost my metabolism by eating more and healthier. My trainer has given me a 2 week meal plan to go along with the various exercises I have to do in order get the results I desire.
Here's what I will do starting February 1st:
Cardio 1x per day 35 minutes ( in morning or after work out)
Incline 8 at 3.2 increase when possible
Text photo of cardio screen showing time, incline, speed and calories burned
Protein shake immediately when you get out of bed in the am.
1 scoop Protein skim milk or almond milk 8oz
(Recommend using a blender to mix your shake)
Drink 1 gallon of water per day...works best if you actually carry the gallon with you throughout the day.
No substitutions. Measure/weigh all food. ...very important
Do not skip any meals or snacks
Follow plan exactly for 2 weeks so we can see how you body reacts and make adjustments from there
Recommend taking 3000 mg vitamin C, B complex vitamin, vitamin D3
In the morning
Recommended protein powder dymatize ISO 100
Will need to bring a shaker cup with water and BCAAs to work outs and cardio
-------------- Breakfast -------------- Totals Protein: 25.00 Carbs: 27.00 Fat: 3.00 Calories: 230.00 Oatmeal Serving Size: 1.00 Oatmeal (1 packet) Total Calories: 150.00 Protein: 5.00 Carbs: 27.00 Total Fat: 3.00 Egg Whites Serving Size: 3/4 cup Total Calories: 80.00 Protein: 20.00 Carbs: 0.00 Total Fat: 0.00
(Egg whites can be cooked or added to your protein shake, your preference ) ------------- am snack ------------- Totals Protein: 8.00 Carbs: 19.00 Fat: 15.00 Calories: 245.00 Rice Cake Serving Size: 1.00 Cake Total Calories: 50.00 Protein: 1.00 Carbs: 11.00 Total Fat: 0.00 Peanutbutter Serving Size: 2 Tbsp Total Calories: 195.00 Protein: 7.00 Carbs: 8.00 Total Fat: 15.00 ---------- Lunch ---------- Totals Protein: 28.20 Carbs: 19.60 Fat: 1.68 Calories: 208.00 Tilapia Serving Size: - 4 oz Total Calories: 110.00 Protein: 23.00 Carbs: 0.00 Total Fat: 1.50 White Rice Serving Size: 1/4 cup Total Calories: 74.00 Protein: 1.60 Carbs: 16.00 Total Fat: 0.18 Asparagus Serving Size: 6 Spears Total Calories: 24.00 Protein: 3.60 Carbs: 3.60 Total Fat: 0.00 ------------- pm snack ------------- Totals Protein: 20.52 Carbs: 11.20 Fat: 8.16 Calories: 192.96 Greek Yogurt Serving Size: 1/2 cup Total Calories: 100.00 Protein: 17.00 Carbs: 8.00 Total Fat: 0.00 Almonds Serving Size: 6 oz Total Calories: 92.96 Protein: 3.52 Carbs: 3.20 Total Fat: 8.16 ----------- Dinner ----------- Totals Protein: 28.20 Carbs: 19.60 Fat: 1.68 Calories: 208.00 Tilapia Serving Size: 4 oz Total Calories: 110.00 Protein: 23.00 Carbs: 0.00 Total Fat: 1.50 White Rice Serving Size: 1/4 cup Total Calories: 74.00 Protein: 1.60 Carbs: 16.00 Total Fat: 0.18 Asparagus Serving Size: 6.00 Spears Total Calories: 24.00 Protein: 3.60 Carbs: 3.60 Total Fat: 0.00 ----------------- Post Workout ----------------- Totals Protein: 60.37 Carbs: 14.30 Fat: 1.20 Calories: 307.67 Skim Milk or almond milk can be substituted Serving Size: 1.00 Cup Total Calories: 91.00 Protein: 8.70 Carbs: 12.30 Total Fat: 0.70 Egg Whites Serving Size: 1 cup Total Calories: 106.67 Protein: 26.67 Carbs: 0.00 Total Fat: 0.00 Protein Serving Size: 1.00 Scoop Total Calories: 110.00 Protein: 25.00 Carbs: 2.00 Total Fat: 0.50 --------------- Daily Totals --------------- Protein: 170.29 Carbs: 110.70 Fat: 30.72 Calories: 1391.63
