want2bhot said:
It is very hard for me to judge how much of what protein to take in, and carbs, fats....I just wish I could have the perfect diet written out, so I can just use it and follow it..
Here are 3 to get you started...
From Daisy Girl 
heart: )
----------------------
Sample Diets
Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)
Meal 2 ~11am
Protein Shake
Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)
Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)
Meal 5* ~8pm
Protein Shake (usually post workout)
Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)
*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.
--------------------------
Or
Meal 1
5 Egg Whites, 1 Whole Egg (can add some veggies to it for flavor is you want)
1/2 Cup Oatmeal or Cream of Wheat
Coffee is fine, but also drink some water
Meal 2
Add Cottage Cheese to the Veggie snack (or Hummus). Don't do the FF CC, do Light or even Regular. You need some fat to help it digest slower, plus you HAVE to have fat in your diet. I'd stick with veggies rather than fruit.....celery, brocolli, carrots are okay (but have more sugar than green veggies). Don't limit green veggies.
Meal 3
3-4oz Lean Meat
Unlimited Green Veggies (salad, brocolli, green beans, asparagus)
Fat Source..... Flax Oil, Olive Oil, Almonds
(if you need extra carbs because energy falling, add 3oz Yam or Sweet Potato here)
Meal 4
Post Workout - Shake
Meal 5
3-4oz Lean Meat
Unlimited Green Veggies (same as above)
Fat Source
You can add another shake before bed, that is fine as Meal 6. Your muscle needs something to munch on during the night, or they will munch on your muscle. Add a *little* fat to a whey shake, or a *little* milk, it will help it digest slower.
Salad dressing should be Balsamic Vinegar and Olive Oil (or Flax Oil). Try not to do the "processed" store bought dressings - most of them have added sugar. Some are okay, just check the ingredients.
Drink AT LEAST 1 gallon of water a day.
---------------------------------------------------
Shadow Project Diet 
Meal 1:
-Protein shake........
Meal2:
-Handful(1-1.5 Oz nuts)
-500 ml water
Meal 3:
-baby spinach leaves with 4-5 sliced strawberries and several blueberries....
-low cal dressing
-can of tuna (you can use Chicken here too)
-a few crackers (you can chose a better starch here as well, 3-4 oz sweet potato, brown rice...)
-500 ml water
Meal 4(after weights)
-Same shake as meal one
Meal 5
-6 oz lean fish, chicken or beef
-small potato(baking or sweet)
-green veggie
-500 ml water
Saturday night cheat night
Sunday back to schedule.
Supplements: ONCE your diet is down, I'll help you add what you need
Please Scroll Down to See Forums Below 
