|
Home > Manufacturers > Product Categories > journdiet
Diet
Medium Days – 3 days
Calories: 2355 396g P/164g C/20g F
Meal #1 – ½ cup oats with scoop whey
Meal #2 – ½ cup egg beaters, small potato, 3 CLA 1000
Meal #3 - Meal Replacement
Meal #4 – Pre-workout shake (2 scoops whey, 10 g L-Glutamine), 2 Creatine Tabs
Meal #5 – Post-workout shake (Same as #4)
Meal #6 – ½ cup egg beaters, small potato, TBSP peanut butter
Meal #7 – 8 oz 99% fat free ground turkey, 8 oz. Broccoli florets
Meal #8 – Meal Replacement
Meal #9 – 8 oz lean ground turkey, 8 oz. Broccoli florets
Meal #10 – 6 oz tuna, 20 baby carrots
High Days – 2 days
Calories: 2956 394g P/227g C/61g F
Meal #1 – ½ cup oats with scoop whey and banana
Meal #2 – ½ cup egg beaters, small potato, TBSP peanut butter, 3 CLA 1000
Meal #3 - Meal Replacement
Meal #4 – Pre-workout shake (2 scoops whey, 10 g L-Glutamine), 2 Creatine Tabs
Meal #5 – Post-workout shake (Same as #4)
Meal #6 – ½ cup egg beaters, small potato, TBSP peanut butter
Meal #7 – 8 oz lean ground beef, 8 oz. Broccoli florets, ½ cup rice
Meal #8 – Meal Replacement
Meal #9 – 8 oz lean ground turkey, 8 oz. Broccoli florets
Meal #10 – 6 oz tuna, 20 baby carrots
Low Days – 2 days
Calories: 1769 316g P/102g C/18g F
Meal #1 – 2 scoops whey
Meal #2 – ½ cup egg beaters, 2 pieces wheat toast, TBSP peanut butter
Meal #3 – 8 oz. Lean ground turkey, 8 oz broccoli, 3 CLA 1000
Meal #4 - 6 oz. Tuna, 20 baby carrots
Meal #5 – 2 scoops whey
Meal #6 – 8 oz lean ground turkey, 8 oz. Broccoli florets
Meal #7 – Meal replacement
-Please note, that meals are about 2 hours apart. However, on the days you work out, you should follow your post workout shake with 3 meals in 3 hours. Wait about 30 minutes after your post workout shake before you start the meals.
-Try to make low days the days you don’t lift.
-If you want to get a cheat meal in, do it on one of your high days.
-Use www.fitday.com to help log in foods and get macro breakdowns and calories. Calories may vary slightly because of which meal replacement and whey protein you use.
-Get a scale and weigh out portions (especially meats/proteins).
|
