Thursday, January 26, 2012

Eating Guide

Hints To Lose Fat & Tone Muscle
=======================

--> Focus on daily behavior as opposed to
results.

--> No Carbohydrates after 6pm (rice, potatoes,
pasta, bread, etc.) see authorized
foods list cut out guide below.

--> Do 20-60 minutes of cardiovascular exercise
2-6 times per week.

--> Drink 1 gallon of water per day minimum.

--> Eat 1-2x your lean body weight in grams of
protein daily.

--> Eat every 3 hours. This keeps your metabolism going in order to
burn fat and calories.

--> Prepare your meals ahead of time so they are ready when it's
time to eat.

--> Eat before you get hungry. This keeps you from getting hungry
and overeating.

--> Take Sundays off as your FREE day.

--> Take glutamine with a long-term protein


List of Clean Foods - download print out and post on refrigerator.

Proteins
======

Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Swordfish
Orange Roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Lean Ham
Organic Eggs
Cottage Cheese
Filet Mignon
Ahi
Tri Tip Steak


Carbohydrates
===========

Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Oatmeal
Barley
Beans
Corn
Strawberries
Honeydew Melon
Apple
Orange
Yogurt
Whole Wheat Bread
Grits
Cream of Wheat
Whole grain Pasta


Vegetables
========

Broccoli
Asparagus
Lettuce (Dark Green)
Carrots
Cauliflower
Green Beans
Green Peppers
Spinach
Tomato
Peas
Brussels Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Celery


Fats
===

Flaxseed Oil
Virgin Olive Oil
Safflower Oil
Primrose Oil
Natural Peanut Butter
Natural Almonds
Coconut Oil

Eating Tips
========

Eat 4-5 meals per day. Space your meals 3 hours apart.

Three of the meals must contain (1) protein, (1) carbohydrate and (1) vegetable from the above chart.

The other 1-2 meals: You may use meal replacement shakes or use (1) protein & (1) carbohydrate from the food chart.

No Carbohydrates after____pm. - Specify your time 4-6 hours before bedtime.
No Fats after____pm. - Specify your time 3-5 hours before bedtime.

One serving of Carbohydrates equal the size of your clenched fist.

One serving of Protein equals the size of your flat hand.

Eat as many veggies as you want.

6 comments:

  1. haha one way not to lose weight and fat is to stay inside like that guy in the cartoon does :p

    ReplyDelete
  2. I don't like anything on the protein list :P

    ReplyDelete
  3. Personally I just eat whatever I want but in moderation, do body weight exercises every 3 days and I'm fit as a fiddle as they say.

    I'll keep this in mind though.

    Following!

    ReplyDelete
  4. Can u make individual lists of food?

    ReplyDelete