sara's new plan

**sara** · 05-08-2003, 08:23 PM

Meals for Friday 05/09/03
--- Deplete ---

ONE (Pre-workout) 7:30 am

1 serving turkey (16 P, 1 F, 1 C)
1 oz. cheese ( 8 P, 9 F, 1 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 white ( 3 P, 0 F, 0 C)

TWO (Post-workout) 11:00 am

2 serving turkey ( 32 P, 2 F, 2 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1 celery, broccoli, spinach

THREE 2:00 pm

6 oz. chicken ( 36 P, ??? F, 0 C)
broccoli , 1 celery, spinach ( chicken soup!!!!) hot spices, black P

FOUR 5:00 pm

1 can tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
spinach, 1 celery, cabbage

FIVE 8:00 PM
1 protein ( 22 P, 1.5 F, 3 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

Workout: UPPER BODY..

I'm going to be off from the gym on saturday, sunday and monday

I have finals on monday

**sara** · 05-08-2003, 10:25 PM

I feel bloated the past 2-3 days...
Dr. Pain, what kind of liver you recommend for a meal?

**Dr. Pain** · 05-09-2003, 07:42 AM

Sorry...Sara, I don't eat liver.....don't know the stats.....maybe you could look it up...I would think chicken or beef liver is OK

DP

**sara** · 05-09-2003, 07:44 AM

well have you ever tasted liver? yummm it's good, especially when you cook it with lots of onion.. well, Dr. Pain do you recommend it for my cut?

**Dr. Pain** · 05-09-2003, 07:56 AM

I haven't had red meat in over 22 years Sara..I do remember what it taste like. yes w/onion is best

.......and I suppose on my current program, I could eat chicken liver if I was so inclined

Notice that I'm encouraging you to look it up and make a discision ?

**Jodi** · 05-09-2003, 07:58 AM

LIVER!!!!!!!!!!!!!!!

**sara** · 05-09-2003, 07:59 AM

I did look it up! it's got like 9 grams of fat, 0 carbs, 32 protein and around 200- 250 cals... it's sounds good.. but I'm asking cause it's not on you'r list meaning it might be not ok to have... chicken, beef, or pork liver? either one

**Dr. Pain** · 05-09-2003, 08:04 AM

Liver is beef......or chicken as the case may be.....pork is considered the "other White Meat" and is OK too, although few eat it

Sara...it's fine, you should be able to tell by the stats.....

**sara** · 05-09-2003, 08:04 AM

time for meal # 1 ( egg and cheese turkey scramble

) see my meals

**sara** · 05-09-2003, 08:06 AM

eat it like once a week is fine? not everyday!

**Dr. Pain** · 05-09-2003, 08:06 AM

Meal 5...1.5 PP

See Ya

**sara** · 05-09-2003, 08:07 AM

I will change it

bye now

**sara** · 05-09-2003, 05:57 PM

I can't belive it! I checked fit-day and saw liver has carbs...
2oz. = 121 cal
5 fat, 4.89 carbs, 14.89 protein
how could it be?

**sara** · 05-09-2003, 06:51 PM

I didn't feel well at all.. I had meal # 4 20 minutes earlier and before the meal I had some tahini, cheese, 5 almonds

I had to have something with fat.. I felt like I needed fat

I'll post my meals for tomorrow after I come back from work tonight... meal # 5 gonna be at work (protein and walnuts)

**sara** · 05-10-2003, 07:48 AM

Meal for Sarurday 05/10/03
--- Deplete ---
ONE
4.5 oz. beef liver ( 33 P, 10 F, 10 C ?????
1/4 TBSP mayo ( 0 P, 3 F, 0 C)
2 celery

TWO
4 oz. chicken ( 24 P, ? F, 0 C)
3 egg whites ( 9 P, 0 F, 1 C)

THREE
1 protein ( 22 P, 1.5 F, 3 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

FOUR
6 oz. turkey breast ( 32 P, 12 F, 0 C)
cabbage, celery

FIVE
1 can tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
spinach

What you guys think of the liver? ( with the 10 grams of carbs.... I can't belive liver has carbs

NO WORKOUT TODAY

**sara** · 05-10-2003, 09:01 AM

I'm going to eat 4.5 oz of liver at least once a week... I know that's got carbs like 10 grams of carbs in the 4.5 oz. , I can cut down from cheese, and other carbs that I usually have, the day I eat the liver. because it's very YUMMY!!! and very HEALTHY.. once a week is not bad is it?

**sara** · 05-10-2003, 09:05 AM

tomorrow supposed to be my carb-up (last meal of the day) I think I can wait till monday

should I wait till monday, or just carb-up tomorrow?
last week was: wed, thurs (perfect deplete)
friday ( perfect deplete; except I had tahini, bite cheese, and 5 almonds that wasn't planned in my meal
saturday ( so far.. perfect deplete)
so, should I carb-up sunday; even though I kinda messed up friday? or wait till monday?

**sara** · 05-10-2003, 12:02 PM

Originally posted by sara
Meal for Sarurday 05/10/03
--- Deplete ---
ONE
4.5 oz. beef liver ( 33 P, 10 F, 10 C ?????
1/4 TBSP mayo ( 0 P, 3 F, 0 C)
2 celery

TWO (up-dated!)
4 oz. chicken ( 24 P, ? F, 0 C)
1 whole egg( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)

THREE
1 protein ( 22 P, 1.5 F, 3 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

FOUR
6 oz. turkey breast ( 32 P, 12 F, 0 C)
cabbage, celery

FIVE
1 can tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
spinach

What you guys think of the liver? ( with the 10 grams of carbs.... I can't belive liver has carbs

NO WORKOUT TODAY

**sara** · 05-10-2003, 09:31 PM

Meals for Sunday 05/11/03
--- Deplete--- (carb-up last meal)

TWO
2 turkey breasts servings ( 32 P, 2 F, 2 C)
1 Tbsp mayo (0 P, 11 F, 0 C)
broccoli/ celery

ONE
4 oz. turkey breasts ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
cauliflower

THREE
tuna ( 32 P, 1.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 11 F, 0 C)
cabbage, celery

FOUR
1.5 Protein ( 33 P, 2.5 F, 5 C)
8 walnuts ( 1 P, 10.5 F, 2 C)

FIVE ( My carb-up meal)
hmmmm what should I have?????

**sara** · 05-11-2003, 08:59 AM

Carb-up meal for Sunday 05/11/03
around 7:30- 8:00 PM

1.5 cup dry oatmeal
1 banana
1 TBSP tahini

**sara** · 05-11-2003, 07:44 PM

Meals for Monday 05/12/03
--- Deplete ---

ONE
4oz. london broil beef ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
spinach

TWO
4oz. turkey breast ( 21 P, 8 F, 0 C)
1/3 cup shreded parmasion cheese ( 8 P, 6 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
1 celery

THREE
can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

FOUR
4oz. turkey ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
broccoli
cabbage

FIVE
1.5 protein ( 33 P, 2.25 F, 5 C)
1 TBSP butter ( 0 P, 11 F, 0 C)

No WORKOUT TODAY

I Have finals all day

**sara** · 05-12-2003, 10:59 PM

Originally posted by sara
Meals for Monday 05/12/03
--- Deplete ---

ONE
4oz. london broil beef ( 24 P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
spinach

TWO
4oz. turkey breast ( 21 P, 8 F, 0 C)
1/3 cup shreded parmasion cheese ( 8 P, 6 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
1 celery/lettuce

THREE
can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

between classes: I had peanuts

needed something felt everthing dark around me

FOUR
4oz. turkey ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
1 egg white ( 3 P, 0 F, 0 C)
broccoli
cabbage
I was so tired and had no energy.. even though I had a carb-up meal last night. I still had no energy today... so I had more salted peanuts... ( better than coffee) this time I had the nuts, not cause i was craving for it.. because I had no energy to go and take my finals... I'm so tired... had three finals...
FIVE
1 can tuna (32 P, 1.5 F, 0 C)
1 Tbsp mayo ( 0 P, 11 F, 0 C)
some lettuce
No WORKOUT TODAY

I Have finals all day

do I still have my next carb-up on wednsday? (even I had nuts and some cheese where I wasnt supposed to??

**sara** · 05-13-2003, 07:05 PM

Meals for Tuesday 05/13/03
--- Deplete ---

ONE (Pre-workout)

4 TBSP flaxseed meal ( 6 P, 9 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
1 protein ( 22 P, 1.5 F, 3 C)
some butter ( 0 P, 3 F, 0 C)

TWO ( Post-workout)

4 oz. turkey breast ( 21 P, 8 F, 0 C)
1 whole boiled egg ( 6 P, 5 F, 0 C)
veggies ( cabbage, spinach, lettuce)

THREE

4 oz. liver ( beef) ( 28 P, 8 F, 9 C)
1 egg white ( 3 P, 0 F, 0 C)
1/2 TBSP mayo ( 0 P, 6 F, 0 C)
veggies ( lettuce, cauliflower)

FOUR

4 oz. beef london broil ( 24P, 10 F, 0 C)
2 egg whites ( 6 P, 0 F, 1 C)
veggies ( spinach, lettuce, cauliflower)

FIVE

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies ( 2 celery)

WORKOUT: LOWER BODY
I wanted to do ABS WORKOUT, but I was tired and could barely finsh my lower body workout

**sara** · 05-14-2003, 07:30 PM

Meals for Wednesday 05/14/03
--- Deplete--- (carb-up last meal)

ONE (Pre-workout) cardio, ABS

4 oz. turkey breast ( 21 P, 8 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)
2 egg whites ( 6 P, 0 F, 0 C)

TWO ( Post-workout)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

( in between meals had 1 strawberry) ( 1 C)

THREE

1 can tuna ( 32 P, 2.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
1/2 cup green beans

FOUR

chicken breast ( 36 P, 6 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies: lettuce, broccoli, cabbage, cauliflower

FIVE ( Carb-up meal)

1 cup cooked brown rice ( 5 P, 2 F, 45 C)
1/2 cup oatmeal ( 5 P, 3 F, 27 C)
6 oz. banana ( 1 P, 1 F, 25 C)
1/2 oz. peanuts ( 3.5 P, 7.5 F, 3 C)

WORKOUT: Cardio HITT ( eleptical) for 20 minutes
some ABS workout ( lower and upper)

**sara** · 05-14-2003, 07:56 PM

what's the best pork ( meat ) I can eat that has at least 30 grams of protein and no more than 15 grams of fat? and of course no carbs

**sara** · 05-15-2003, 04:21 PM

Meals for Thursday 05/15/03
--- Deplete---

ONE (Pre-workout)

1 protein ( 22 p, 1.5 F, 3 C)
2 TBSP flaxseed meal ( 3 P, 4.5 F, 0 C)
1 whole egg ( 6 P, 5 F, 1 C)

TWO (Post-workout)

1 can tuna ( 32 P, 1.5 F, 0 C)
1 TBSP mayo ( 0 P, 11 F, 0 C)
veggies: 1/2 cup green beans, some broccoli, lettuce

THREE

chicken breast ( 36 P, 6 F, 0 C)
1/2 TBSP olive oil ( 0 P, 7 F, 0 C)
veggies ( cabbage, spinach ) microwaved then steamed with the olive oil

FOUR

chicken breast ( 18 P, 4 F, 0 C)
cheese ( 1 stick) ( 7 P, 6 F, 1 C) 80 calories cheese, 250mg sodium
2 egg whites ( 6 P, 0 F, 1 C)
veggies: broccoli, lettuce

FIVE

1 can tuna ( 32 P, 2.5 F, 0 C)
3/4 TBSP olive oil ( 0 P, 10.5 F, 0 C)
veggies: 2 celery

TOTALS = Cal ~ 1420, Fat~ 60, Pro~ 160, Carbs~ 6 ( not including fibre)

WORKOUT: UPPER BODY

**nikegurl** · 05-15-2003, 05:15 PM

hi sara - dumb question coming your way....brace yourself.

i cannot express in words how SICK i am of eating chicken...but in reading your journal the sort of soup thing you do sounds good! can you tell me exactly how you're making it? (i'm really not a cook as you can tell by the question). and what kind of chicken are you buying? (not sure if i've ever heard of using boneless breasts in a soup....) help? thanks!

i've been nuking cabbage lately myself. not bad at all....

**sara** · 05-15-2003, 05:54 PM

hey nikegurl!
the chicken soup is any chicken breast that you can buy from the grocery store.. fresh or frozen... I usually get the frozen ones, they come in a bag that have 8 breasts...
I recommend the chicken with the bones for the soup..
for my chicken soup all you need is :

(already cooked) chicken breast
2 cups of water
1/2 tbsp olive oil
veggies : spinach, broccoli, cauliflower, celery, cabbage or any other veggies you can use...

boil the water and add all veggies... add spices; garlic powder, hot tobasco, black peper, ( vegita seasoning)
when you notice the veggies are cooked, cut the chicken breast into pieces and add into the veggies....
it's yummy! sometimes I add eggs too ( like the asian egg soup)
Good luck nikegurl and let me know if you like it

**nikegurl** · 05-15-2003, 05:59 PM

sounds pretty good! do you bake or broil the chicken ahead of time? thanks for the idea!

**sara** · 05-15-2003, 06:04 PM

no problem

I broil the chicken, you can do both

another chicken idea.. cut chicken into small pieces, melt cheese and spinach together and mix with the chicken..... add spices, pour everything on top lettuce... chicken lettuce wrap

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