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SVTPerformance's Chain of Restaurants
Road Side Pub
Eating small meals throughout the day
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<blockquote data-quote="Planter" data-source="post: 10850065" data-attributes="member: 101620"><p>you can take this as you will, but a Certified Personal Trainer friend of mine emailed me this to start out with for 8 weeks till I get access to a gym. But this is basically for the person who's not in great shape or just out of shape, and hasn't been eating properly and exercising regularly.</p><p></p><p>This is just an intro diet and exercise plan. This not for body building.</p><p></p><p>Meal 1 </p><p>1 breakfast pork chop </p><p>1 whole egg </p><p>1.33 cup steamed broccoli</p><p>1 bowl raisin bran or plain oatmeal</p><p>1 peeled orange</p><p>35g protein, 25g carbohydrates, 15g fat </p><p></p><p>Meal 2 </p><p>2 scoops Whey </p><p>2 tbsp peanut butter </p><p>1 cup steamed Broccoli or green beans </p><p>42g protein, 10g carbohydrates, 15g fat</p><p></p><p>Meal 3 </p><p>5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) </p><p>1 cup steamed Broccoli or green beans </p><p>4 tsp peanut butter </p><p>35g protein, 10g carbohydrates, 10g fat </p><p></p><p>Meal 4 </p><p>5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) </p><p>1 cup steamed Broccoli or green beans </p><p>4 tsp peanut butter </p><p>35g protein, 10g carbohydrates, 10g fat </p><p></p><p>Meal 5 </p><p>5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) </p><p>12 almonds </p><p>1 cup steamed Broccoli or green beans </p><p>35g protein, 10g carbohydrates, 10g fat </p><p></p><p></p><p>Meal 6 </p><p>1.75 scoops Whey </p><p>1/2 cup steamed Broccoli or green beans </p><p>1 oz avocado </p><p>6.5 oz PEELED orange or 99g blueberries </p><p>35g protein, 25g carbohydrates, 5g fat </p><p></p><p>Protein – 214g = 856 Calories</p><p>Carbohydrates (not including Carbohydrate night) – 85g = 340 Calories </p><p>Fat – 65g = 585 Calories </p><p>Total Calories – 1781 Calories NON-carbohydrate night </p><p>Total Calories – 2236</p><p></p><p>Carbohydrate nights Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. </p><p></p><p>The Carb Meal must be eaten in this order. </p><p>1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates </p><p>1/2 cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates </p><p>6.5 oz PEELED orange or 99g blueberries = 15g carbohydrates</p><p>12 almonds = 10g fat </p><p>8 oz yam or sweet potato = 60g carbohydrates </p><p>2 tsp peanut butter or almond butter = 10g fat 4-6 packets splenda for sweetening </p><p></p><p>120g Carbohydrates = 480 Kcals</p><p>20g Fat = 180 Kcals T</p><p></p><p></p><p>with this diet I do about 45 mins of cardio a day (or as close to it as possible until I get accustomed to working out and can handle the full 45 mins)</p><p></p><p>Mon/Wed/Fri - walk 3-4 minutes, sprint 30 seconds. walk 3-4 minutes sprint 30 seconds. do this for 45 minutes or until you're completely worn out. I drove around the block a few times to figure out how much was a mile. keep track how far you go so you know how much you're improving and increasing endurance.</p><p></p><p>Tues/Thur/Sat - pushups, situps, pullups, crunches, leg lifts. max each exercise out till you reach muscle failure. remember how many you did, and write them down so you can keep track of your progress as you go.</p><p></p><p>Sunday - rest day, and this is the one day you can have a cheat meal (applebee's or something, but don't go crazy and gorge, recommend not to go get fast food, or high fat/cholesterol foods)</p></blockquote><p></p>
[QUOTE="Planter, post: 10850065, member: 101620"] you can take this as you will, but a Certified Personal Trainer friend of mine emailed me this to start out with for 8 weeks till I get access to a gym. But this is basically for the person who's not in great shape or just out of shape, and hasn't been eating properly and exercising regularly. This is just an intro diet and exercise plan. This not for body building. Meal 1 1 breakfast pork chop 1 whole egg 1.33 cup steamed broccoli 1 bowl raisin bran or plain oatmeal 1 peeled orange 35g protein, 25g carbohydrates, 15g fat Meal 2 2 scoops Whey 2 tbsp peanut butter 1 cup steamed Broccoli or green beans 42g protein, 10g carbohydrates, 15g fat Meal 3 5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1 cup steamed Broccoli or green beans 4 tsp peanut butter 35g protein, 10g carbohydrates, 10g fat Meal 4 5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 1 cup steamed Broccoli or green beans 4 tsp peanut butter 35g protein, 10g carbohydrates, 10g fat Meal 5 5 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna (albacore packed/canned in water) 12 almonds 1 cup steamed Broccoli or green beans 35g protein, 10g carbohydrates, 10g fat Meal 6 1.75 scoops Whey 1/2 cup steamed Broccoli or green beans 1 oz avocado 6.5 oz PEELED orange or 99g blueberries 35g protein, 25g carbohydrates, 5g fat Protein – 214g = 856 Calories Carbohydrates (not including Carbohydrate night) – 85g = 340 Calories Fat – 65g = 585 Calories Total Calories – 1781 Calories NON-carbohydrate night Total Calories – 2236 Carbohydrate nights Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The Carb Meal must be eaten in this order. 1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates 1/2 cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates 6.5 oz PEELED orange or 99g blueberries = 15g carbohydrates 12 almonds = 10g fat 8 oz yam or sweet potato = 60g carbohydrates 2 tsp peanut butter or almond butter = 10g fat 4-6 packets splenda for sweetening 120g Carbohydrates = 480 Kcals 20g Fat = 180 Kcals T with this diet I do about 45 mins of cardio a day (or as close to it as possible until I get accustomed to working out and can handle the full 45 mins) Mon/Wed/Fri - walk 3-4 minutes, sprint 30 seconds. walk 3-4 minutes sprint 30 seconds. do this for 45 minutes or until you're completely worn out. I drove around the block a few times to figure out how much was a mile. keep track how far you go so you know how much you're improving and increasing endurance. Tues/Thur/Sat - pushups, situps, pullups, crunches, leg lifts. max each exercise out till you reach muscle failure. remember how many you did, and write them down so you can keep track of your progress as you go. Sunday - rest day, and this is the one day you can have a cheat meal (applebee's or something, but don't go crazy and gorge, recommend not to go get fast food, or high fat/cholesterol foods) [/QUOTE]
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SVTPerformance's Chain of Restaurants
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Eating small meals throughout the day
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