Here is a previous post of mine:
My diet is extremely simple and has gotten me down to 10%BF with very little effort...
Here's the deal:
8am 1/2 cup oats, 5 egg whites (boiled, just for simplicity sake)
11am 6oz tuna (solid white albacore) on a piece of whole wheat toast, 1/2 cup cottage cheese
1pm 1 chicken breast (boiled), 1 cup broccoli (or green beans)
3pm 6 oz tuna straight outta the can
5pm protein bar (Met Rx Bavarian Mint 13g carbs, 34g protein)
6:30pm chicken breast, 1 cup broccoli
9pm 6oz tuna OR 1 cup cottage cheese OR a little of both if I'm really hungry, and a Pure Pro whey drink (>1g carb, 40g protein) after weight training
I also drink 2+ gallons of water daily, take L-glutamine 2x a day, and Adipokinetix 3x a day. While I am cooking dinner for my family I will usually eat a piece of whole wheat bread with Natty PB to get in my "good fats." I am planning on replacing it with flax oil…..
That's pretty much it. I generally have one cheat meal a week. Usually it's Sat. and it's usually a couple of pieces of pizza.
My focus isn't calories, it's keeping the protein intake as high as possible to support muscle growth, while keeping the calories and carbs low enough to drop fat.
I am also in the process of putting together a carb rotation plan...I'll post that when I have it together, if you like.
I highly suggest that she try fitday.com. It REALLY helped me when I first started my clean diet, it's easy to use and free! You just plug in what you ate and how much and it calculates p/f/c and even puts it into a nifty graph!
Hope that helps
Here is someone elses post answering a question about a cutting plan:
Better dieting results will come from eating 'clean' foods (no preservatives). Nothing from a can, box, pouch- all foods prepared yourself. Proteins are clean- not fried, battered, no marinades, etc... Carbs are plain- no sauces. Some people add yams, pot- I find I lean up better with veggies alone. Fats are EFA's, no saturated. No dairy.
'cuda's lean up diet:
7:30- am cardio
9:30- 2 scoops isopure, oatmeal (from raw oats)
11:30- chicken, 1 T Udo's, green beans
1:30- salmon (poached/baked), broccoli
3:00- weight training
4:00- protein shake (water & ice)
7:00- 20 min HIIT cardio
9:00- egg whites, spinach
11:00- 1 T nat pb
*all day- 1 1/2 gal H2O, increasing to 2 gal
P/C/F = 50/20/30 approx (yesterday was 65/20/15)
Carb intake varies on intensity of training- if feeling sore, sometimes I'll up the carbs a bit (add a yam), still clean good carbs though.
The shakes don't fill me up much, feel better with real food (except post-workout meal).
Hope this help some
VDL
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. I think the main reason for this is I dont know my foods at all, i mean I know whats health and whats not but Im not too clued up on how much carbs, proetines etc your body needs to loose fat and stay healthy.
