Ok so I am a volunteer fireman and I think I'm the only "fit" one, and now they all want to start losing weight and such. My Leut. however cam to me for help rather then the ballys trainer. So I have come up with a simple meal plan for him and I didn't want anything to special because he isn't looking to become a body builder, just slim down some. He is 230lbs I'd say every bit of 6'-6'2". He is a massive guy and has hands like bear claws. But he has the gut from drinking and not eating rite.
OK heres the meal plan:
MEAL 1
5 oz lean meat
5 egg whites + 1 whole egg
¾ cup oatmeal before cooked
Or
8 oz lean meat
3 egg whites + 1 whole egg
¾ cup oatmeal before cooked
**If fruit is craved replace it with oatmeal.
MEAL 2
A protein drink w/ fruit
Or
9oz can tuna w/ veggies or a piece of fruit
Or
Protein bar
MEAL 3
8 oz. lean meat (before cooking)
6 oz. potato or 3/4 cup cooked rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
MEAL 4
Protein drink w/ a piece of fruit
Or
8 oz lean meat, 1 apple
or
9oz can tuna w/ veggies or a piece of fruit
Or
Protein bar
MEAL 5
10 oz lean meat or fish
2 cups green leafy vegetables or salad
Or
9oz can tuna, 3 egg white, 1 tomato or ½ cup veggies
***if carbs desired a little rice or potato
MEAL 6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 8oz lean meat, 1 apple
Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water
Or: a cup or so FF Cottage Cheese w/ fruit
Now remember I will be getting him active in the gym w/ light weight training and cardio maybe 4 times a week. So I figured this is good for him to cut down some and shed some pounds. He doesn't want anything crazy and has unstable hours so I figured with the protein bars or shakes and foods I put he can cook in advance and bring them around. So let me know what you think for this guy, thanks! Remeber if he loses weight I get perks and those are important in the fire house heh
Posted by: Jodi
Looks good Deadbolt
Posted by: DeadBolt
Awsome thanks jodi.
ps, check ur pm box heh
Posted by: Premo55
Good and clean. I say it's kosher.
Peace.
Posted by: DeadBolt
Kewl I gave it to him along with some printed info from the stickies so now its all in his hands. Next if he completely drops the beer like he said he is going to I think he could get into pretty good shape.
Looks good Deadbolt 