This is a diet plan a good friend who is a bodybuilder and personal trainer gave me. I asked for a great diet with good results fast. At the same time I wanted to maintain my muscle tissue. I suggest changing it up to fit your schedule and your body type. A woman does not want to eat as many times as I was during the day. Just play with it and make it yours. Here goes! OK, as far as seasonings go. ANY seasoning that are SALT and SUGAR free. So Ms. Dash is a life saver. You want to stay away from Maltodextrin and Potassium Chloride. SO if the seasoning has that, it is a no go. You can use pepper, garlic powder, onion powder, etc. Make sure you are baking or grilling your turkey, chicken, or fish. ALSO, WEIGH all your food BEFORE you cook it. That is the dry weight.
As far as fluids go, AT LEAST 1 to 2 gallons a day of water.
NO DAIRY at ALL.
NO sport drinks.
SO basically Water, or water with crystal light.
6am
8oz of Chicken Breast or Extra Lean Ground Turkey Breast
1 cup of quakers oatmeal (plain) ( in the big container)
9am
8oz of Chicken Breast or Extra Lean Ground Turkey Breast
11oz Sweet potato
5-7 Asparagus Spears (Fresh no canned)
12noon
8oz of Chicken Breast or Extra Lean Ground Turkey Breast
2 Med sized Red Potato’s
Broccoli
3pm
8oz of Chicken Breast or Extra Lean Ground Turkey Breast
2 Med sized Red Potato’s
Broccoli
One Hour After workout
(depending on if you workout at 5 or 6pm this meal will be 6pm or 7pm)
8oz of Chicken Breast or Extra Lean Ground Turkey Breast
11oz Sweet potato
5-7 Asparagus Spears (Fresh no canned)
9pm
8oz of Chicken Breast or Extra Lean Ground Turkey Breast
2 Med sized Red Potato’s
Broccoli
LAST meal before bed.
8oz Fish (Tilapia, white fish, Orange Ruffy, Flounder……something like that, NO SALMON. You can use Very Low Sodium Tuna fish In water, from a can or fresh tuna steaks.)
5-7 Asparagus Spears.
