Meal 1- 7am: 4 egg whites, 1/2 cup oatmeal, tablespoon flax oil, 1/2 cup unsweetened applesauce
Meal 2- 10am: Whey protein shake after workout + BCAA's supplement
meal 3- 1pm: 6 oz Chicken breat, steamed veg, 1/2 cup brown rice or quinoa
meal 4-4pm: whey protein shake, scoop fiber, 3/4 cup frozen berries tablespoon Flax
meal 5-7pm: baked or broiled fish or plain chick breast, steamed veggies and yams
meal 6 9:30/10pm scoop Casein protein with water
this is my current diet, I am losing about 1 pound per week, which is where I should be. I am working with someone who has done this before who is helping me with a full program but this seems to be working so far
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