Brent’s 2014 Meal Plan

Meal 1:

• 6 oz lean beef (sirloin, 93/7 beef, or venison)
• 4 oz steamed hashbrowns/
• 2/3 cup of green vegetables.

 

Or:

• Oatmeal ½ cup measured dry
• 6 Eggwhites with 1 whole egg
• 1/4 cup Blueberries

 

Or:

• 2 Scoops Whey Protein
• ½       cup Ground Oats
• 1/4 cup Blueberries
• 1 tablespoon of All Natural Peanut Butter.

 

Or:

• 5 oz Chicken Breast
• 1/2 cup brown rice
• 1/4 cup Blueberries
• palm full of almonds.

 

Meal 2:

• 2 Scoops Whey Protein
• ½ cup ground oats..(measure before grinding)

 

Meal 3:

• 5oz Chicken Breast
• Green Veg
• 4 oz Red Skin Potato

 

Or:

• 5 oz white fish
• Green Veg
• 4 oz Sweet Potato

 

Or:

• 5 Eggwhites
• Green Vegetable
• ½ cup measured cooked brown rice

 

Meal 4:

• 1 Granny Smith Apple
• 2 tablespoons of All Natural Peanut Butter.

 

Weight Train

 

Meal 5: Post Workout:

 

• 40 Gram whey protein and 24 oz water

 

 

Meal 6: OPTIMUM

• 7 Egg whites 2/3 Cup asparagus

 

Or:

• 7oz Lean Beef
• Green Vegetable

 

Or:

• 7oz Chicken Breast
• Green Vegetable

 

Or:

• 7oz Tilapia
• Green Vegetable

 

Or:

• 7oz Wild Salmon
• Green Vegetable

 

Snack on almonds at night if needed. Or if needed and extra whey protein and water shake.  Cut complex carbohydrates at lunch. Last carb meal is lunch. Other than the mid afternoon apple.

Some people believe in supplements some don’t. However being on the run, working out aggressively, and fairly strict eating can prevent you from consuming good nutrients you may have become accustomed to eating.

Daily guidelines:

Try to not let ” time to time” be every day or every other day. I’d prefer you wait until the weekends for now to treat yourself. Let’s get some weight off and metabolism boosted before getting too comfortable swaying off course of plan.

Things We Don’t Eat

• We are not using cheese or butter.
• We go light on catchup or steak sauce
• We do not use added table sugar. If we use a sweetener we use Stevia or honey.
• We do not eat fried foods.
• We do not mind light sodium (needed) unless Dr recommends “NO”!
• We do not drink fruit juices unless we absolultey need a sugar fix.
• Fruits are a minimum. Bananas are full of sugar…fyi. If you do need a banana eat post workout.

Things We Do Eat

• Braggs Liquid Aminos
• Soy Sauce
• Salsa
• Mustard

Try to get in 1.5 gal of water daily especially in this heat. This includes any liquids that you “drink”. (Should be mainly water)