Quote (45sz @ Nov 11 2011 06:29pm)
Could you write out a quick sample diet(maybe 2 hehe:)). for my friend, using the following foods.
230ish lbs. 6"1. goal: lose weight/fat.
Foods:
Eggs, Chicken, Beef, Steak, Tuna Fish.
Grapefruit, Bananas, Strawberries, Blueberries.
Broccoli, Cauli Flower, Green Beans, Carrots, Salad.
Olive Oil, Whole Almonds, Cottage Cheese, Chobani Greek Yogurt.
Whey Protein, Fish oils, 1 a day Multi vitamin.
Workout time is 11am, after 1st Meal.
Thank you so much, times a million !!!
certainly.
Meal 1 - 3 whole eggs, 3 egg whites, 10 almonds, and 1/2 grapefruit.
Meal 2 (PWO) - 40g protein shake + handful of blueberries and strawberries
Meal 3 - 5 oz chicken breast + 1 tbsp olive oil + 1 cup of the veggies above
Meal 4 - 1 greek yogurt cup + 10 almonds + 1/2 banana
Meal 5 - 1 salad + 4 oz lean steak + 1 tbsp olive oil
Meal 6 - 1 cup cottage cheese + 10 almonds + 10 blueberries
He can use the beef/tuna/steak/chicken/eggs interchangeably as his protein in all the above meals except for the PWO meal and the pre-bedtime meal. For pre-bedtime he can have either cottage cheese or greek yogurt.
He can take his supplements with meal 1 or 3. Also take 2 fish oil with every FOOD meal.