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You'll see that it is split up into two different plans - weight lifting days and cardio days. I will have 4 weight lifting days a week, 2 cardio days a week and one rest day. They don't have to be the same day every week, but whichever day I'm on (weight, cardio or rest) will dictate what I'm eating that day.
Note: This is not intended to replace any nutrition plan that your CF dietician has prescribed to you. I've never had an issue with weight gain, and therefore, can adjust my diet based on how I feel/look/trying to accomplish. For peeps with CF that need to gain weight, these plans will not be the best, especially the cardio days. However, you can modify these plans to work for you, and if you'd like some help in doing so, please let me know!
If you have any questions, please let me know!
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Cardio Days
Breakfast 1 @6:15am
1/2 cup Quaker Natural Granola1 Yoplait Light Yogurt
1 Whole Egg
2 Egg Whites
2 Flaxseed Oil Pills
Total Calories: 437
Total Grams of Protein: 23
Total Grams of Carbohydrates: 55
Total Grams of Fat: 12
Breakfast 2 @9:00am
1 cup Skim Milk
1 Yoplait Light Yogurt
1 Medium Banana
3/4 cup of Blueberries
2 tbs Dextrose
1/2 tsp Beta-Alanine
Total Calories: 450
Total Grams of Protein: 15
Total Grams of Carbohydrates: 94
Total Grams of Fat: 0
Lunch 1 @11:30am
4oz 93/7 Ground Turkey
1 Multigrain Tortilla
2/3 cup Sante Fe Veggies
4 tbs Salsa
1 scoop CytoSport Whey Protein
2 tbs Dextrose
1/2 tsp Beta-Alanine
Total Calories: 580
Total Grams of Protein: 57
Total Grams of Carbohydrates: 59
Total Grams of Fat: 14
Lunch 2 @2:30pm
4 oz Mahi Mahi
3/4 cup Steamed Broccoli
1/2 cup Cooked Brown Rice
Total Calories: 220
Total Grams of Protein: 23
Total Grams of Carbohydrates: 25
Total Grams of Fat: 2
Dinner @6:00pm
4 oz Chicken Breast
3/4 cup Steamed Broccoli
2 oz Cooked Yam/Sweet Potato
Total Calories: 214
Total Grams of Protein: 23
Total Grams of Carbohydrates: 23
Total Grams of Fat: 2
Grand Totals for Day
Total Calories: 1901
Total Grams of Protein: 142
Total Grams of Carbohydrates: 257
Total Grams of Fat: 30
Weight Lifting Days
Breakfast 1 @6:15am
1/2 cup Quaker Natural Granola
1 Yoplait Light Yogurt
1 Whole Egg
2 Egg Whites
2 Flaxseed Oil Pills
1 cup Skim Milk
Total Calories: 527
Total Grams of Protein: 31
Total Grams of Carbohydrates: 67
Total Grams of Fat: 12
Breakfast 2 @9:00am
1/3 cup Coach's Oatmeal
3/4 cup of Blueberries
6 tbs Egg Whites
2 scoops Monster Milk
1/2 tsp Beta-Alanine
Total Calories: 640
Total Grams of Protein: 67
Total Grams of Carbohydrates: 64
Total Grams of Fat: 12
Lunch 1 @11:30am
4oz 93/7 Ground Turkey
1 Multigrain Tortilla
4 tbs Salsa
2 scoops Monster Milk
2 tbs Dextrose
1/2 tsp Beta-Alanine
Total Calories: 700
Total Grams of Protein: 75
Total Grams of Carbohydrates: 59
Total Grams of Fat: 20
Lunch 2 @2:30pm
4 oz Mahi Mahi
3/4 cup Steamed Broccoli
1/2 cup Cooked Brown Rice
Total Calories: 220
Total Grams of Protein: 23
Total Grams of Carbohydrates: 25
Total Grams of Fat: 2
Dinner @6:00pm
4 oz Chicken Breast
3/4 cup Steamed Broccoli
2 oz Cooked Yam/Sweet Potato
Total Calories: 214
Total Grams of Protein: 23
Total Grams of Carbohydrates: 23
Total Grams of Fat: 2
Snack Before Bed
1 cup Skim Milk
1 rounded scoop of Casein Protein
1/2 tsp Beta-Alanine
Total Calories: 220
Total Grams of Protein: 32
Total Grams of Carbohydrates: 19
Total Grams of Fat: 1
Grand Totals for Day
Total Calories: 2606
Total Grams of Protein: 253
Total Grams of Carbohydrates: 278
Total Grams of Fat: 49
**On weight lifting days I will also give myself some cheat calories (up to 400 or so) to indulge on some candy, desserts, etc
Rest Day
My rest day will consist of a mix and match of the two nutrition plan. If I'm happy with my weight gain, I'll eat lighter, if I'm not, I'll eat more
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So, there you have it! Like I said, I'm just starting this, so we will see how it works out. My goal is to build lean muscle and not pack on fat. I used a similar nutrition plan as the cardio days every day for the past 12 weeks and lost 20 pounds and 8% body fat! Proper nutrition and exercise can work wonders my friends.
