the cut starts here

Originally posted by Gabrielle
meal 1
1 bag broccli
1 egg 2 whites

meal 2
1 bar
220 calories protein metrx

meal 3
2 tbs flax seed 6 gms fat
.5 non fat cottage cheese

woke up late
will have 1 sugar free red bull pre training

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So the basics...and we will help w/meal planning

Meal one: We want you to stay with your 4 whites plus one whole, but add 1/3 cup of oats (slow cooking/old fashioned) Try some cinnamon here, (and when you come up this weekend we'll get you some S/F pancake syrup) plus 1 tsp of flax

this is approx 25 P 20 C 10 F

Meals 2 and 5: 1 and 1/2 scoops of protein powder, (feel free to try 2-3 frozen strawberries)...and 2 tsp of flax in one, and 2 Tbls of heavy cream in the other (we cut the cream out later) You can and probably should still have 1-2 cups of veggies here

approx 25 P, 5-10 C optional, and 10 F

Meals 3 and 4: Either tuna or chicken, preferably one and then the other, can or 6 oz measured before cooking, 2 cups veggies, or 4 cups of greens, oil based dressing or butter, never margerine, or cashews (only one meal w/cashews) to 10 grams of F

Important here, we want you to introduce a starchy carb PWO (post workout)...so 4 oz of Yam or Sweet potato, or equivalant cooked brown rice. Start w/just one meal, and we will evalu8 during the week

This is approx, subtracting the fiber, barely counting the veggies:

35 P 20 C 10 F

What we are doing is balancing out the marco's in your meals, more stable P and F esp!

You now have 1 meal at:

25 P 20 C 10 F

2 meals at:

25 P 5-10 C 10 F

and 1 meal at:

35 P 20 C 10 F

plus and one at

35 P 5 C 10 F

So your totals......and this is important to know for future tweaks

145 P 55-65 C and 60 F or 1380 to 1420 calories,

right where we want you between 12-13 calories per pound!

It would be nice to actually increase that by about 15 C in the remaining solid food meal, if your w8 stays the same or stabilizes with this program within the first week!



DP

(With extreme acknowledgement to w8 )

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