Tue, Nov-01-05, 09:30
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Senior Member
Posts: 9,031
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Plan: Atkins~Modified
Stats: 173/173/145
BF:26.6%/
Progress: 0%
Location: Akron Ohio
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Debbie here is the way that Rad set up the plan. Mind you, this is in the order that it is in because I workout in the evening because I need DH here to spot me. He's building better lean muscle than I am because he does so much lifting for me as well as himself. So, he does not mind.
HERES THE PLAN.
Breakfast, 1 whole egg/3 egg white omelet with .5 tablespoon of shredded parmesan cheese. Oatmeal .5 cup dry measure, .25 cup of skim milk with cinnamon.
Protein: 26g, Carbs 26g, Fats 10g, Calories: 298
2nd Meal, Protein/water shake and 1 oz of mixed nuts.
Protein: 28g, Carbs 5g, Fats 17g, Calories: 285
Lunch Meal, 4 oz. chicken breast, spinach salad with peppers, mushrooms, tomatoes and onions. 1 tablespoon of Italian Vinegarette.
Protein: 40g, Carbs 5g, Fats 12g, Calories: 288
4th Meal, 4 oz. fish fillet cooked in olive oil spray with lemon slices. Asparagus with .5 tablespoon of shredded parmesan cheese.
Protein: 44g, Carbs 23g, Fats 5g, Calories: 231
Dinner, 6.5 oz tuna, 4 oz baked sweet potato.
Protein: 49g, Carbs 23g, Fats 5g, Calories: 333
Workout
Post workout meal, 1 scoop of whey protein and 8 oz of orange juice. Snack before bed, 1 cup Plain FF yogurt with fresh or frozen berries.
Protein: 39g, Carbs 39g, Fats 1g, Calories: 321
Totals:
Protein: 212g, Carbs 101g, Fats 56g, Calories: 1756
48%/23%/29% p/c/f
Debbie, I will also tell you that in the evening I have been told by a few that have knowledge of the nutrition part of lifting that you should eat
.50 cup of cottage cheese, or yogurt and and an oz. of peanuts.
Also the peanut butter has never hurt me. I eat 1 to 2 tablespoons of the Skippy Natural when I want my proteins up. But, that also depends on the fats for the day too. I think that the reason some have problems with peanut butter is because the fat for the day is already too high.
But, our bodies are all different so you know what works for you.
I just started this plan last Thursday and will weigh in every Thursday to see if there is any weight loss. At that point is when he is going to adjust this by lowerin the calories if there is not weight loss. I hope that it works for me, I am having a terrible time getting the last of this weight off of me. Plus I am not defining. It looks more like a bulk to me, and that I do not want!
Brenda
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