Wednesday, November 28, 2012

My Nutrition Plan

Many people have e-mailed and asked about my nutrition plan and what exactly it is that I eat, so I thought it would be a good idea to write it out in a blog so others could take a look. I just finished this new nutrition plan (since I'm now focusing on lean muscle building) so I'll have to let you guys know what I think about it in a month or so!

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 Granola
1 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.