OXANDRIN
New member
Adjust quantity of foods to meet calorie needs (these are sample diets)
Sample Day #1
Meal 1:
[EGG WHITE OMLETTE]
Egg Whites - 50g protien 250 cals 0 carbs 0 fat (1 carton)
Fat Free American Cheese - 2 Slices 25 calories each
****make an omlette with pepper and tabasco sauce****
Meal 2:
[BLACK BEAN SALAD]
Black Beans Can (goya) - 350 calories
Flaxseed oil - 1 tablespoon 130 calories
Balsomic Vinegar - 1 tablespoon 25 calories
salt & pepper maybe some tabasco sauce for spice
****strain the beans then pour the oil and vinegar over them make a bean salad. low GI carbs protien (incomplete) plus fiber****
Meal 3:
[ALMOND TUNA SNACK]
Tuna (bumblebee) - 1 can
almonds - 1/4 cup
Flaxseed oil - 1 tablespoon
**** put the 1/4 cup of almonds in a blender and make them into a fine almost powder.... mix them with a strained can of tuna and add a table spoon of flaxseed oil
Meal 4:
Steak or Chicken or Fish - 8-16 oz
Baked potato or yam or brown rice (post work out) or Broccoli (not post workout)
Meal 5:
[TUNA WRAPS]
Tuna - Bumblebee - 1 can
Fat Free American cheese 1 slice
La Tortilla (Whole Wheat Wrap)
****strain the tuna add salt & pepper, melt a piece of FF cheese over it then wrap it in a la tortilla low carb wrap****
balsomic viniger
Meal 6:
Cottage Cheese
Cinniamin
Splenda
****Mix those together as a snack or a before bed meal...yummy****
Sample Diet # 2 (more carbs)
Meal 1:
2 Cups Bran Cereal
1 Cup Soy Milk or Fat Free Milk
Meal 2:
[PROTEIN PANCAKES]
Oatmeal 1/2 cup
Cottage Cheese 1/2 cup
Eggs 3 whole eggs
splenda
cinnamin
vanilla extract
**** mix em up and cook the batter like pancakes****
Meal 3:
Chicken 6-12oz Grilled
Chic Pees 1 Can or less
Flax Seed oil 1 tablespoon
Balsomic Vinegar
salt and pepper
****shred the chicken (super fine) mix it with chic pees and splash flaxseed oil and balsomic vinegar over it****
Meal 4:
Lean ground meat or Steak 6-8oz
1/2 cup brown rice
**** if you use chop meat cook it in a pan and drain the fat. then throw the brown rice in and let it mix with the meat. you can add spices or whatever....if you use steak just slice it and drop it over the rice****
Meal 5:
2 Large Romaine Lettuce
Tuna or chicken
flaxseed oil
olive oil
balsomic vinigar
****the biggest salad you will ever see (add other veges as you please) mix a tablespoon of olive and flax
Meal 6:
1/4 cup granola
1/2 cup yogurt or cottage cheese
IMPORTANT
- adjust calories and foods accordingly
- add more veges and or fruits if you please
- you can add protein supplements this is just without them
- these diets can be used for cutting or bulking
- i'll post more when i have time
Sample Day #1
Meal 1:
[EGG WHITE OMLETTE]
Egg Whites - 50g protien 250 cals 0 carbs 0 fat (1 carton)
Fat Free American Cheese - 2 Slices 25 calories each
****make an omlette with pepper and tabasco sauce****
Meal 2:
[BLACK BEAN SALAD]
Black Beans Can (goya) - 350 calories
Flaxseed oil - 1 tablespoon 130 calories
Balsomic Vinegar - 1 tablespoon 25 calories
salt & pepper maybe some tabasco sauce for spice
****strain the beans then pour the oil and vinegar over them make a bean salad. low GI carbs protien (incomplete) plus fiber****
Meal 3:
[ALMOND TUNA SNACK]
Tuna (bumblebee) - 1 can
almonds - 1/4 cup
Flaxseed oil - 1 tablespoon
**** put the 1/4 cup of almonds in a blender and make them into a fine almost powder.... mix them with a strained can of tuna and add a table spoon of flaxseed oil
Meal 4:
Steak or Chicken or Fish - 8-16 oz
Baked potato or yam or brown rice (post work out) or Broccoli (not post workout)
Meal 5:
[TUNA WRAPS]
Tuna - Bumblebee - 1 can
Fat Free American cheese 1 slice
La Tortilla (Whole Wheat Wrap)
****strain the tuna add salt & pepper, melt a piece of FF cheese over it then wrap it in a la tortilla low carb wrap****
balsomic viniger
Meal 6:
Cottage Cheese
Cinniamin
Splenda
****Mix those together as a snack or a before bed meal...yummy****
Sample Diet # 2 (more carbs)
Meal 1:
2 Cups Bran Cereal
1 Cup Soy Milk or Fat Free Milk
Meal 2:
[PROTEIN PANCAKES]
Oatmeal 1/2 cup
Cottage Cheese 1/2 cup
Eggs 3 whole eggs
splenda
cinnamin
vanilla extract
**** mix em up and cook the batter like pancakes****
Meal 3:
Chicken 6-12oz Grilled
Chic Pees 1 Can or less
Flax Seed oil 1 tablespoon
Balsomic Vinegar
salt and pepper
****shred the chicken (super fine) mix it with chic pees and splash flaxseed oil and balsomic vinegar over it****
Meal 4:
Lean ground meat or Steak 6-8oz
1/2 cup brown rice
**** if you use chop meat cook it in a pan and drain the fat. then throw the brown rice in and let it mix with the meat. you can add spices or whatever....if you use steak just slice it and drop it over the rice****
Meal 5:
2 Large Romaine Lettuce
Tuna or chicken
flaxseed oil
olive oil
balsomic vinigar
****the biggest salad you will ever see (add other veges as you please) mix a tablespoon of olive and flax
Meal 6:
1/4 cup granola
1/2 cup yogurt or cottage cheese
IMPORTANT
- adjust calories and foods accordingly
- add more veges and or fruits if you please
- you can add protein supplements this is just without them
- these diets can be used for cutting or bulking
- i'll post more when i have time