Robertrogo
04-28-2011, 05:18 PM
Hello All,
I just wanted to share my very own and personalized Diet Plan that is certified by a JEFIT developer/user.
For my own diet plan, I stick to very high in protein foods, mostly lean meats, high protein yogurts, cheeses, cottage cheese, and anything that has low sodium in the process. Lean meats for breakfast, lunch and dinner are crucial as they help me with my weight loss process and muscle gains as well.
High fiber foods are also extremely important as well as eating a diet that is full of fiber and fiber rich foods allows your metabolism to even out and speed up to allow your body to burn more calories while you work out. Fiber keeps your body full and provides it with nutrients for energy throughout your day which is important, especially if you are working out and exercising.
Wake Up
-2 scoops of whey protein in water right upon waking
-4 egg whites
-1 cup of oatmeal
-2 tbs of flax seed meal
-1 banana, plum, prunes or apple
-1 Animal Pak
Lunch
-Tuna in water or PB and J sandwich (Low Fat Peanut Butter) or Low Sodium and High Protein Soups, sometimes even lean chicken breast depending if I have leftovers from the night before
-Greek Plain Protein
-1 Apple
-1 Animal Pak
or on some days I have a Fiber One granola bar, a pear or plum and a low sodium Deli Fresh Turkey Breast sandwich with High Fiber/Double Fiber bread (No High Fructose Corn Syrup of course in the bread)
Pre Workout
-1 Scoop of Muscle Pharm Assault
-1 Scoop of Whey Protein
Post Workout
-1 Scoop of Whey Protein
-1 Scoop of Jelly
-1 slice of whole wheat bread for the necessary carbs your body needs
Dinner
-Chicken Breast, Chicken Thighs, Ground Beef, Steak, Pork, Ground Chicken or Ground Turkey (All Lean)
-Broccoli, peas or corn
-Sweet Potato, Brown Rice, Whole Wheat Pasta or Quinoa
Dessert
-2 servings of 1% Fat Cottage Cheese with 1 to 2 scoops of Whey Protein
if I am on a cheat night for dessert I usually have frozen yogurt from my local Harris Teeter or Angel Food cake with strawberries and whipped cream.
MOST IMPORTANTLY I drink around 1 - 2 gallons of water a day to keep my body hydrated and fueled. No sodas or juices as they just high sugar empty calorie drinks. Our bodies are made of 75% water so to replenish my system is greatly important especially in weight loss/training session days.
*I recommend everyone get a Brita Filter System so that you don't have to go out and spend money on water bottles or jugs on a daily basis, the filters last around 3-4 months and you can always replace the filter after it has been used*
Usually the equals out to have almost 200 grams of protein, around 2,200 calories depending on what I usually eat with my meals and if I add any fixings/add on for my dinner, around 250-300 grams of carbohydrates, 30+ grams of fiber and of course less than 65 grams of fat. I try to stray away from fats because they are roadblocks to my weight loss and muscle gains, the only good fats I usually have are my Omega-3's in the Flaxseed meal, around 2300mg of Omega-3's per serving. You can purchase flaxseed meal at Trader Joe's or Wholefoods Markets for 2$ and it is a 30 day supply which you cannot beat for the price of this incredible seed.
I hope that this has been able to help or influence anybody on their own diets and plans, I wish you all the best of luck with your routines and hoping you all are enjoying JEFIT!
I just wanted to share my very own and personalized Diet Plan that is certified by a JEFIT developer/user.
For my own diet plan, I stick to very high in protein foods, mostly lean meats, high protein yogurts, cheeses, cottage cheese, and anything that has low sodium in the process. Lean meats for breakfast, lunch and dinner are crucial as they help me with my weight loss process and muscle gains as well.
High fiber foods are also extremely important as well as eating a diet that is full of fiber and fiber rich foods allows your metabolism to even out and speed up to allow your body to burn more calories while you work out. Fiber keeps your body full and provides it with nutrients for energy throughout your day which is important, especially if you are working out and exercising.
Wake Up
-2 scoops of whey protein in water right upon waking
-4 egg whites
-1 cup of oatmeal
-2 tbs of flax seed meal
-1 banana, plum, prunes or apple
-1 Animal Pak
Lunch
-Tuna in water or PB and J sandwich (Low Fat Peanut Butter) or Low Sodium and High Protein Soups, sometimes even lean chicken breast depending if I have leftovers from the night before
-Greek Plain Protein
-1 Apple
-1 Animal Pak
or on some days I have a Fiber One granola bar, a pear or plum and a low sodium Deli Fresh Turkey Breast sandwich with High Fiber/Double Fiber bread (No High Fructose Corn Syrup of course in the bread)
Pre Workout
-1 Scoop of Muscle Pharm Assault
-1 Scoop of Whey Protein
Post Workout
-1 Scoop of Whey Protein
-1 Scoop of Jelly
-1 slice of whole wheat bread for the necessary carbs your body needs
Dinner
-Chicken Breast, Chicken Thighs, Ground Beef, Steak, Pork, Ground Chicken or Ground Turkey (All Lean)
-Broccoli, peas or corn
-Sweet Potato, Brown Rice, Whole Wheat Pasta or Quinoa
Dessert
-2 servings of 1% Fat Cottage Cheese with 1 to 2 scoops of Whey Protein
if I am on a cheat night for dessert I usually have frozen yogurt from my local Harris Teeter or Angel Food cake with strawberries and whipped cream.
MOST IMPORTANTLY I drink around 1 - 2 gallons of water a day to keep my body hydrated and fueled. No sodas or juices as they just high sugar empty calorie drinks. Our bodies are made of 75% water so to replenish my system is greatly important especially in weight loss/training session days.
*I recommend everyone get a Brita Filter System so that you don't have to go out and spend money on water bottles or jugs on a daily basis, the filters last around 3-4 months and you can always replace the filter after it has been used*
Usually the equals out to have almost 200 grams of protein, around 2,200 calories depending on what I usually eat with my meals and if I add any fixings/add on for my dinner, around 250-300 grams of carbohydrates, 30+ grams of fiber and of course less than 65 grams of fat. I try to stray away from fats because they are roadblocks to my weight loss and muscle gains, the only good fats I usually have are my Omega-3's in the Flaxseed meal, around 2300mg of Omega-3's per serving. You can purchase flaxseed meal at Trader Joe's or Wholefoods Markets for 2$ and it is a 30 day supply which you cannot beat for the price of this incredible seed.
I hope that this has been able to help or influence anybody on their own diets and plans, I wish you all the best of luck with your routines and hoping you all are enjoying JEFIT!