SAMPLE STRESS FREE DIET AROUND WORK OUT SCHEDULE
Like I said earlier, the key to a stress free diet designed to make you leaner is knowing when to eat your meals and what combination of foods. In the following sample, what I have done is scheduled a moderate carbohydrate day only on the days you workout more intense (ex: strength training days), assuming you train three days per week. The days you do not workout or workout less intensely, are the days in which your carbohydrate intake will be reduced and your healthy fat intake increased. This is designed specifically to give you the energy and nutrients required but at the same time lose body fat. For this plan, we use Saturday as our cheat meal day, followed by a detox day on Sunday.
MONDAY, WEDNESDAY, AND FRIDAY OR HEAVY WORK OUT DAYS:
(LIGH CARB DAYS)
Breakfast: 3 whole eggs scrambled
Snack or post workout: Protein shake with fresh fruit and low fat or skim milk and water
Lunch: Healthy salad with lean meat/protein and vegetables
Snack: Salads topped with lean meats/protein (tomatoes, handful of nuts, ¼ avocado, onions, vegetables, etc.)
Dinner: Wild rice or sweet potato with grilled chicken and balsamic vinegar and olive oil as dressing.
*At night drink chamomile tea with lemon
TUESDAY AND THURSDAY OR NON-WORK-OUT DAYS: (HIGH PROTEIN AND FAT/NO CARB)
Late Breakfast: Hard boiled whole eggs (3)
Lunch: Salads topped with lean meats/protein (tomatoes, handful of nuts, ¼ avocado, onions, vegetables, etc.)
Snack: Almonds (unsalted) or Walnuts (unsalted)
Dinner: Teriyaki Salmon or Steamed/baked/grilled/ boiled fish and vegetables
*Friday night (optional) 1 glass of wine
SATURDAY– CHEAT DAY!
Breakfast: 2-3 eggs scrambled. 1 piece of fruit
Lunch: Healthy salad with grilled chicken and balsamic vinegar and olive oil as dressing
Dinner: Have whatever you want within reason
* 2 Drinks (optional)
SUNDAY – FAST
2-3 Detox drinks during the day:
• Kale
• Pineapple chunks
• Half banana
• Scoop of wheat germ (Optional)
• Blueberries
• Water
Dinner: Family dinnerLean steak and sweet potato with veggies.
*No drinks
HERE IS A LIST OF SPICES YOU CAN USE DURING A WEIGHT LOSS PHASE:
Mrs. Dash
Black Pepper
Cr