tilltheend
12-16-2011, 12:32 AM
The Muscle-Building Fat-Torching Sample Diet
Low Carbohydrate Days
Meal 1 - 3 eggs and 4 egg whites, ½ cup oatmeal (dry measure), cinnamon for taste, 1 tablespoon of natural peanut butter.
Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 1.5 ounces of almonds.
Meal 3 - 6-8 ounces of meat, fish or chicken, green salad with 3 tablespoons of olive oil dressing.
Meal 4 (pre-workout) - ½ of an apple or banana, 1 scoop of whey protein powder mixed in water.
Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water.
Meal 6 - 6-8 ounces of meat, fish or chicken, broccoli, green beans or peas or green salad with ½ avocado.
Medium Carbohydrate Days
Meal 1 - 3 eggs and 4 egg whites, 1 cup oatmeal (dry measure), cinnamon for taste, 1 tablespoon of natural peanut butter.
Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 1 ounce of almonds, 1 apple.
Meal 3 - 6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonnaise, Green salad with 2 tablespoons of olive oil dressing.
Meal 4 (pre-workout) - 1 banana, 1 scoop of whey protein powder mixed in water.
Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water, 12 ounces of Gatorade.
Meal 6 - 6-8 ounces of meat, fish or chicken, broccoli, green beans or peas or green salad with ¼ avocado, 1 cup of wild rice cooked.
High Carbohydrate Days
Meal 1 - 3 eggs and 4 egg whites, 1 ½ cup oatmeal (dry measure), cinnamon for taste, ½ tablespoon of natural peanut butter.
Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 1 ounce of almonds, 1 apple.
Meal 3 - 6-8 ounces of fish, Green salad with 2 tablespoons of olive oil dressing, 1½ cup of wild rice cooked.
Meal 4 (pre-workout) - 1 banana, 1 scoop of whey protein powder mixed in water.
Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water, 12 ounces of Gatorade.
Meal 6 - 6-8 ounces of meat, fish or chicken, broccoli, green beans or peas or green salad with ¼ avocado, 1 medium sweet potato.
Low Carbohydrate Days
Meal 1 - 3 eggs and 4 egg whites, ½ cup oatmeal (dry measure), cinnamon for taste, 1 tablespoon of natural peanut butter.
Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 1.5 ounces of almonds.
Meal 3 - 6-8 ounces of meat, fish or chicken, green salad with 3 tablespoons of olive oil dressing.
Meal 4 (pre-workout) - ½ of an apple or banana, 1 scoop of whey protein powder mixed in water.
Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water.
Meal 6 - 6-8 ounces of meat, fish or chicken, broccoli, green beans or peas or green salad with ½ avocado.
Medium Carbohydrate Days
Meal 1 - 3 eggs and 4 egg whites, 1 cup oatmeal (dry measure), cinnamon for taste, 1 tablespoon of natural peanut butter.
Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 1 ounce of almonds, 1 apple.
Meal 3 - 6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonnaise, Green salad with 2 tablespoons of olive oil dressing.
Meal 4 (pre-workout) - 1 banana, 1 scoop of whey protein powder mixed in water.
Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water, 12 ounces of Gatorade.
Meal 6 - 6-8 ounces of meat, fish or chicken, broccoli, green beans or peas or green salad with ¼ avocado, 1 cup of wild rice cooked.
High Carbohydrate Days
Meal 1 - 3 eggs and 4 egg whites, 1 ½ cup oatmeal (dry measure), cinnamon for taste, ½ tablespoon of natural peanut butter.
Meal 2 - 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt, 1 ounce of almonds, 1 apple.
Meal 3 - 6-8 ounces of fish, Green salad with 2 tablespoons of olive oil dressing, 1½ cup of wild rice cooked.
Meal 4 (pre-workout) - 1 banana, 1 scoop of whey protein powder mixed in water.
Meal 5 (post-workout) - 2 scoops of whey protein powder mixed in water, 12 ounces of Gatorade.
Meal 6 - 6-8 ounces of meat, fish or chicken, broccoli, green beans or peas or green salad with ¼ avocado, 1 medium sweet potato.