I just wrote this for my Partner she is about 60kgs wants to get down to 52-55kg
60 mins walk 3 out of 7 days
Meal 1 – Breakfast
Oatmeal, Water, Scrambled eggs, Fat Burner (green tea or caffeine) or;
Oatmeal & Powder & Fat burner (green tea or caffeine)
Strength training folowed by 25-30 mins cardio (80-90%MHR) 3 out of 7 days
Meal 2 – after workout
Shake in water or skim milk and piece of fruit or;
Yoghurt & 30g nuts
Meal 3 – morning snack
100g Chicken , Rice (1 Cup Cooked), Salad, Water, Fat Burner (green tea) or;
Whole meal sandwich with protein and salad.
Meal 4 - Lunchtime
1 Can Tuna, Spinach or broccoli or salad, 1 Cup Rice or;
2-3 Tuna rolls
Meal 5 – afternoon
Shake in water or skim milk and piece of fruit or;
Yoghurt and 30g nuts
Meal 6 - Dinner
Similar to meal 3, cut carb intake in half, no fat burner
Meal 7 – before bed
Protein Shake,
I eat...
MEAL 1 – (450cals)
¾ SCOOP WHEY PROTEIN ISOLATE
½ CUP OATS (ADD HONEY IF DESIRED)
½ CUP SKIM MILK
1 PUNNET STRAWBERRIES
POST EXERCISE MEAL – (496cals)
87 grams EASY DIGESTING Hi GI CARBS
37 grams WHEY PROTEIN BLEND CREATINE MIX/BCAA/GLUTAMINE
MEAL 2 – (396cals)
1 LARGE CHICKEN BREAST
1 APPLE
30grams MIXED NUTS
MEAL 3 – (540cals)
1 CUP VEGIES
300grams RED MEAT
½ PUNNET STRAWBERRIES
30grams MIXED NUTS
MEAL 4 – (496cals)
185gram CAN TUNA
1 CUP BROWN RICE SALSA MIX TO TASTE
MEAL 5 – (420cals)
2 CUPS BROCCOLI
100 grams SERVING WHITE MEAT
1 CUP COOKED BROWN RICE
or...
BREAKFAST:
3 x60g eggs,
250 g sweet potato, baked in skin
Cal 732, C 85, P 38, F26
MORNING SNACK:
25g WPC/WPI with water,
OR 175g Cottage Cheese.
cashews, raw, 20 medium (30g)
Cal 270, C 10, P 26, F 15
LUNCH:
100g raw basmati rice (boiled),
200g chicken thigh fillet/no skin (raw weight) cooked,
Cal 704, C 83, P 44, F 21
AFTERNOON SNACK:
2x60g boiled eggs sandwich,
2 slices wonder white bread (toast size),
1 tablespoon extra virgin olive oil,
Cal 505, C 35, P 21, F 30
DINNER:
T-Bone steak medium size, lean, grilled (250 raw), 170g grilled,
100g (combined weight) of corn, peas, and carrots on the side
Cal 390, C 17, P 52, F 14
Before bed:
2x21g Swiss cheese slices
1x tablet of magnesium
Cal 150, C 0, P 11, F 12
Both 3000 cals.
MD