DIET PLAN –
CALORIES= 1,626 P: 95g C: 217g F: 42g
Seasonings:
all spices are fine or fresh chiles , fresh squeezed lemon or lime juice.
Water consumption: 1 GALLON OF WATER
WORK OUT MEALS:
MEAL #1
- PROTEIN: Protein Shake
- CARBS: Special K Chocolate Delight cereal or multi grain cheerios
(30 calorie almond milk fat free milk) AND 1 banana or any other fruit
- FAT: peanut butter, or almonds, or string cheese
Calories = 425 C: 65g F: 10g P: 30g
Meal #2
- PROTEIN: 3oz Chicken salad
- CARBS: ½ cup brown rice and corn or any other healthy
ingredients you want to add to the salad
- FAT: avocado and some fat free ranch is ok
Calories = 215 C: 20g F: 10g P: 20g
Meal #3- (Post work out meal)(Eat this meal 60-90 min before
your work out)
- PROTEIN: 3oz salmon OR fish OR chicken OR tuna
- FAT: some avocado is ok
- CARBS: 6 oz. sweet potato OR 1 CUP brown rice OR 1 CUP pinto beans
Calories = 400 C: 55g F: 10g P: 20g
Meal #4- (Post work out meal)(Eat this meal after your work out)
- PROTEIN: Protein Shake smoothie
- CARBS: 2 fruits (blended with protein to make smoothie)
- Nature Valley Granola Bar
Calories = 426 C: 77g F: 12g P: 25g
.
SNACK:
- STRING CHEESE
- PROTEIN BAR
- ALMONDS
- NUTS
- YOGURT
- FRUIT
- PROTEIN SHAKE
- APPLE WITH PEANUT BUTTER
Supplement list -Multi vitamin
-Calcium
-Fish oil
-Bcaa(branch chain amino acids ) (OPTIONAL
-Glutamine (pill or powder ) (OPTIONAL)
-Creatine (OPTIONAL)
-Pre workout (OPTIONAL)
I sent two other lists of foods that can be used as subsistitues. Exchange them
with their correct food group. Example: If you don’t want chicken, since it’s under
a protein, replace it with a different protein.
Remember, you are not dieting alone. Check in with my weekly. Or text me daily
with questions or concerns. Lets do this. With my help every step of the way, lets
make this into a healthy lifestyle!
King Fitness by Anthony Osorio
Carbs:
-
Cereal
Whole Grain
Bread
Pasta
Rice
Beans (pinto, black, etc.)
Oatmeal
Cream of Wheat
Cream of Rice
Potatoes
Sweet Potatoes, Yams
Fiber Bars
Sea Salt Chips
Mashed Potatoes
Bagels
Tortillas
FATS:
-
Olive Oil
Sunflower Oil
Safflower Oil
Flaxseed Oil
Walnuts
Pistachios
Nuts
Almonds
Peanuts
Avocados
Coconut Oil
Peanut Butter
Almond Butter
Trail Mix
PROTEIN:
-
Greek Yogurt
Cottage Cheese
Swiss Cheese
Eggs
Whey Protein
Steak
Ground Beef (93% lean)
Pork Chips (boneless)
Chicken Breast (boneless and skinless)
Turkey Breast
Yellowfin Tuna
Halibut
Octopus
Sockeye Salmon
Tilapia
Anchovies
Corned Beef
Light Tuna
Sardines
Roast Beef
Canadian Bacon
Roasted Turkey Breast
Beef Jerky
Tofu