show prep diet guideline and diet

[Bunny]

Diet for March 2nd - March 15th

Meal 1 ~ 30 grams complex Carbs

Train ~ our workout, lifting ect.

Meal 2 ~ 20 grams protein
20 grams simple carbs

Meal 3 ~ 20 grams protein shake

Meal 4 ~ 20 grams protein
30 grams complex carbs
15 grams fibrous carbs

Meal 5 ~ 20 grams protein
15 grams fibrous carbs
*cardio can occur before or after this meal but at least an hour after eating anything*

Meal 6 ~ 20 grams protein
15 grams fibrous carbs

Meal 7 ~ 20 grams protein shake


*drink a gallon of water daily
*space out meals evenly
*don't skip meals, if getting full eat protein first
*shakes should not be meal replacement shakes, whey or protein only
*Once a week cheat meal, don't over do it... includes alcohol, sweets... for now, in place of one of your meals

PROTEINS

Egg Whites one yolk per 4 eggs ~ 6 grams each

Turkey Breast ~ 8 grams per oz

White fish ~ 5 grams per oz

Chicken Breast ~ 8 grams per oz

Lean steak ~ 10 grams per oz

Tuna Fish ~ 6 grams per oz

Whey protein powder ~ 20 grams per scoop

COMPLEX CARBS

Baked potato ~ 7 grams per oz

Sweet Potato ~ 7 grams per oz

Plain oatmeal ~ 1/3 cup dry ~ 20 grams

Cream of Wheat ~ 3 tbsp ~ 24 grams

Wheat pasta ~ 1 cup cooked ~ 45 grams

White Rice ~ 1/2 cup cooked ~ 24 grams

Brown Rice ~ 1/2 cup cooked ~ 22 grams

Corn or peas (fresh/frozen) ~ 1/2 cup ~ 18 grams

SIMPLE CARBS

Apple (med) ~ 20 grams

Cantaloupe ~ 1/2 cup ~25 grams

Strawberries ~ 1 cup uncut ~ 10 grams

Grapefruit ~ 1/2 ~ 12 grams

Banana ~ 28 grams

Grapes ~ 1 cup ~ 26 grams

Orange sections ~ 1 cup ~ 22 grams

Blueberries and Raspberries ~ 1 cup ~ 20 grams

FIBROUS CARBS

Asparagus ~ 1 gram per oz

Green beans ~ 2 grams per oz

Cucumbers ~ 1 gram per oz

Red, yellow, or green peppers ~ 1 gram per oz

Squash ~ 1 gram per oz

Broccoli ~ 2 grams per oz

Cauliflower ~ 1 gram per oz

Mushrooms (raw) ~ 1/2 cup ~ 2 grams

Zucchini ~ 1 gram per oz

[Wabbitt]

Getting your money's worth already;)

[Buck Wild]

Stay away from the tuna bunnyits high in sodium, eat more cod, sole, flounder, orange roughy. Also dont eat alot of tilabia its higher in fat than the others

[Wabbitt]

Buck, tilapia only has .7 grams of fat per serving, and it's mostly omega 3s...the good stuff;)
As far as tuna, fresh tuna has no more sodium than any other fish and canned tuna you can get sodium free.;)

[Buck Wild]

Buck, tilapia only has .7 grams of fat per serving, and it's mostly omega 3s...the good stuff;)
As far as tuna, fresh tuna has no more sodium than any other fish and canned tuna you can get sodium free.;)

I should have hired you instead of the trainers and diet experts. I guess they must not be reading the same books as yall. Wish i could get that money back.

[aramik]

Does that diet only apply to females or ?

[Wabbitt]

Does that diet only apply to females or ?

No, you could easily adjust the volume to suit anybody. The principle is the same.;)

I should have hired you instead of the trainers and diet experts. I guess they must not be reading the same books as yall. Wish i could get that money back.

No, seriously, it seems all the nutritional sites very in opinion. Calorie king says tilapia has 1.9 grams of fat per serving...still, only .3 grams of sat fat. It says cod has .8 grams.
Another site I was on said tilapia had .7 grams and cod had 1.5:confused:

You are very correct about tuna(canned) being high in sodium! It costs a little more, but you can buy it with low/no sodium.

[Gator]

I really enjoy those prepackaged tuna steaks they come in all flavors too. My favorite is the mesquite grilled. Lots of sodium 370mg 15%. 35 grams of protein zero carbs and only 150 cals. Just means you have to sweat more during cardio help get rid of the extra salt.

[aramik]

I wish I had the time to weight my food :(

[2powerful1]

When's your show?

[IronFuriur]

Why the big fuss about sodium? There is no problem with sodium until the last week to the show when you do sodium/water manipulation, using salt and salt based seasonings makes contest prep not only easier but far more enjoyable. Canned tuna is cheap and easy to make, go ahead and use it as a protein sources fi you want but don't let the sodium content discourage you.

[GRIM]

I like tuna with my salt :p

[Bunny]

When's your show?

Battle on the coast May 23rd, Thanks for asking:D

Lets see 3-2-09

Meal 1 ~ I screwed up and had a protein shake and a banana

Meal 2 ~ had 3 egg whites and I guess 1 yoke, and an orange

Meal 3 ~ protein shake

Meal 4 ~ 2 oz steak, 1/2 cup of brown rice, 6 oz of brocoli

Meal 5 ~ 2 oz steak, broccoli

Meal 6 ~ 2 oz steak, broccoli

Meal 7 ~ Protein shake

I feel like I am eating more then ever.... :confused:

How is this going to work for me, and will I ever eat steak again... well of coarse:D I love me some meat:p