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Old May 1st, 2012, 02:15 PM
DaveT1963 DaveT1963 is offline
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Location: Texas
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New to PN - Diet Plan

Just started PN program and was wondering if I can post my diet and have it critqued? I basically eat the same meals everyday as it keeps mne honest and focused, If I have to cook different meals then I tend to get off track. I am 5' 10" and currently weigh 204. I want to cut down to 185. I lift three times a week, walk 3 miles just about every morning and I do 1 HIIT and 1 light barbell complex on off days. I rest on Sundays.
Here is my eating plan.

Meal One (5:30 AM) 1 cup egg whites, 1 egg, spinach, mushroom, onion, peppers, garlic; 1 Fruit (Orange, grapefruit, apple or pear), 2 tsp fish oil, green drink & Vitamins

Meal Two (8:30 AM) 1 cup 1% cottage cheese, 1 cup strawberries, oz almonds, oz walnuts

Meal Three (11:00 AM) 4oz chicken, 2 cups broccoli, 1 apple, 1 tbsp olive oil

Meal Four (2:00 PM) 4 oz lean hamburger (96 %), cup carrots/ cup peas, 1 tbsp olive oil

Meal Five (6:00 PM) 5 oz lean ground beef or round steak, 2 cups spinach or green beans

Meal Six (8:00 PM) 1 cup 1% cottage cheese, cup blue berries, oz almonds

2 - ZMA and melatonin




Weight Lifting Days


Meal One (5:30 AM)
1 cup egg whites, 1 eggs, spinach, mushroom, onion, peppers, garlic, 1 Fruit (Orange, grapefruit, apple or pear), 2 tsp fish oil, green drink & Vitamins

Meal Two (8:30 AM) 1 cup 1% cottage cheese, 1 cup strawberries, oz almonds, oz walnuts

Meal Three (11:00 AM) 4oz chicken, 2 cups broccoli, 1 tbsp olive oil

Meal Four (2:00 PM) 4 oz lean hamburger (96 %), carrots/1.2 peas, 1 tbsp olive oil

W/O Drink (4:30 PM) 1 scoop whey, 50 grams dextrose, 6 grams L-Glutamine

Meal Five (6:00 PM) 5 oz lean ground beef/round steak, 1 cup b rice or 6 oz potato w/mustard, 2 cups spinach or green beans

or

cup Oatmeal, 1 cup berries, 1 scoop whey protein

Meal Six (8:00 PM) 1 cup 1% cottage cheese, cup blue berries, oz almonds

2 - ZMA and melatonin
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Old May 1st, 2012, 02:45 PM
gweneddk gweneddk is offline
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Since you are looking to lose weight, I don't think you need the dextrose in your shake. You could try BCAAs if you find you need help with recovery.

The only other thing I noticed was you seem to eat a ton of fruit! Fruit is good for you, but it is pretty high in carbs, and that could hold you back. Feel free to play around with it; I've found I do alright on 1-2 servings per day, but I may cut back even further.

You are adding healthy fats to most of your meals which is good. You might prefer to add a little more to the earlier meals if you cut back on the fruit.

Otherwise it looks pretty good to me. I would encourage you to try a new menu every few weeks, or at least try different veggies every so often (if the ones you are currently preparing are the only ones you like; you may be surprised after a few months of eating like this that your tastes have changed and other veggies start appealing to you).
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Old May 2nd, 2012, 09:55 AM
Telle Telle is offline
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As with most things, you have to try it for a few weeks and see what's happening. If you're moving in the right direction, then you know it can stay the same. If you're not, then you need to tweak based on your goal of losing fat - like, cutting down on fruit, eliminating or shrinking one meal, etc.
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Old May 2nd, 2012, 10:14 AM
DaveT1963 DaveT1963 is offline
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Join Date: Apr 2012
Location: Texas
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so far a steady 1.5-2 lb a week drop with no strength loss
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