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K
Kano
Guest
Here is my 12 to 16 week journey. I had some personal problems over the last couple of months and stopped training and put on some weight. So now I am cutting to get in shape for the warm weather. I am not sure my bf but it is probably around 18 to 20 percent which is really bad for me. My goal is to get it to 10 percent and under by summer time. I will post pics at the end of my journey. I will take pics every month to show each stage as my body fat lowers. This is my diet plan the breakfast part looks like a lot of food but it is working great for me. It is hard to get it all down but I am losing weight and my muscle showing more and more everyday. My goal is no more then 2 pounds a week and no less then 1 pound a week. I know I can make it. Wish me luck.
Meal #1
5 oz. lean meat (93% or leaner beef, Chicken, Tuna or Turkey Breast)
+ 5 egg whites, 1 yolk
+ 1 cup steamed oatmeal (I use steel cut oats and steam them in a rice steamer)
Meal #2
Protein Drink: 2 Scoops Beverly International - Ultra Size in 14 oz water (or other ‘High Quality’ protein supplement)
Meal #3
8 ounces chicken (weighed prior to cooking) or 9 oz can tuna
2-3 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBS Newman’s Own Vinegar and Oil dressing or make your own with 2 TBS Vinegar,
1 TBS Flax Oils and spices for flavor
– OR –
1-Cup Green Beans
Meal #4
Same as Meal #2, plus ½ banana, 1 tsp ANPB (all natural peanut butter)
Meal #5
8 ounces lean meat (chicken, turkey, fish, 93% or leaner beef, etc.)
2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
- OR – another salad as in Meal 3
Important
**Remember to space meals apart during waking hours ~ 3-4 hours apart (and no more than 4 hours). You should be eating you last meal right before bed
--- Try to drink one to one and a half gallon of water daily
--- You can cut the cardio back to (2) 15-20 min sessions per week and maintain normal lifting routine
------------------------------
Master Food List - You may substitute freely within a category for variety:
I. Proteins—Chicken, tuna, fish, turkey breast, 93% or higher lean beef, egg whites, whole eggs,
II. Complex (Natural) Carbohydrates—This is a risky area. A complex carbohydrate is one that can be fully utilized by the body to be burned as energy. Some good examples are baked potatoes, sweet potatoes, brown rice, cream of rice, brown rice cakes, brown rice pasta, oatmeal, kidney and lima beans, corn, lentils, and peas.
III. Fresh Fruits - Apples, apricots, avocados, berries, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)
IV. Non - Starchy Vegetables: asparagus, green beans, cabbage (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers (green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes, water chestnuts and zucchini.
V. "Healthy" Fats and Oils: Flax seed oil, safflower oil, sunflower oil, walnut oil, olive oil, almonds, Brazil nuts, filberts, pecans, pine nuts, walnuts, flax seeds, heavy cream, real butter, and lecithin granules.
Free Foods for your Fat Burning Plan
Vinegar Diet beverages
Lemon juice Decaffeinated coffee
Lime juice Mustard
Water Garlic
Iced tea Mushrooms
Onions Dry seasonings Scallions Salt
Cucumber Pepper
Lettuce Sugar-free Jell-O
Citrus peels Sugar-free gum
Herbal tea
Meal #1
5 oz. lean meat (93% or leaner beef, Chicken, Tuna or Turkey Breast)
+ 5 egg whites, 1 yolk
+ 1 cup steamed oatmeal (I use steel cut oats and steam them in a rice steamer)
Meal #2
Protein Drink: 2 Scoops Beverly International - Ultra Size in 14 oz water (or other ‘High Quality’ protein supplement)
Meal #3
8 ounces chicken (weighed prior to cooking) or 9 oz can tuna
2-3 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBS Newman’s Own Vinegar and Oil dressing or make your own with 2 TBS Vinegar,
1 TBS Flax Oils and spices for flavor
– OR –
1-Cup Green Beans
Meal #4
Same as Meal #2, plus ½ banana, 1 tsp ANPB (all natural peanut butter)
Meal #5
8 ounces lean meat (chicken, turkey, fish, 93% or leaner beef, etc.)
2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
- OR – another salad as in Meal 3
Important
**Remember to space meals apart during waking hours ~ 3-4 hours apart (and no more than 4 hours). You should be eating you last meal right before bed
--- Try to drink one to one and a half gallon of water daily
--- You can cut the cardio back to (2) 15-20 min sessions per week and maintain normal lifting routine
------------------------------
Master Food List - You may substitute freely within a category for variety:
I. Proteins—Chicken, tuna, fish, turkey breast, 93% or higher lean beef, egg whites, whole eggs,
II. Complex (Natural) Carbohydrates—This is a risky area. A complex carbohydrate is one that can be fully utilized by the body to be burned as energy. Some good examples are baked potatoes, sweet potatoes, brown rice, cream of rice, brown rice cakes, brown rice pasta, oatmeal, kidney and lima beans, corn, lentils, and peas.
III. Fresh Fruits - Apples, apricots, avocados, berries, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, strawberries. (Unsweetened frozen fruits are acceptable as part of your total fruit intake.)
IV. Non - Starchy Vegetables: asparagus, green beans, cabbage (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers (green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes, water chestnuts and zucchini.
V. "Healthy" Fats and Oils: Flax seed oil, safflower oil, sunflower oil, walnut oil, olive oil, almonds, Brazil nuts, filberts, pecans, pine nuts, walnuts, flax seeds, heavy cream, real butter, and lecithin granules.
Free Foods for your Fat Burning Plan
Vinegar Diet beverages
Lemon juice Decaffeinated coffee
Lime juice Mustard
Water Garlic
Iced tea Mushrooms
Onions Dry seasonings Scallions Salt
Cucumber Pepper
Lettuce Sugar-free Jell-O
Citrus peels Sugar-free gum
Herbal tea
<---protein shakes
