My Nutrition Plan
4:00am – Breakfast:Pre-Workout: Meal 1: 3 scrambled eggs w/yolk and 1/2 slice nonfat cheese & spinach. Drink: Water or 1/2 cup Orange Juice.
6:30am – Post-Workout: Meal 2: Mixture of Salmon, chicken, yellowfin tuna, sardines, white albacore low sodium tuna, pumpkin seeds, beans, vegetables**, Sweat Potato, Oils*. Drink***: One glass: 1/3 Chocolate Milk, 1/3 Pre-mixture (Berries, two greek yogurts, and cup of green tea (4 packages)), and 1/3 Non-Fat Milk.
*Vegetables I eat w/my Post-Workout Meal: Beets, Turnips, Corn, Peas, Soy Beans, Asparagus (See Photo)
**Safflower, Omega-3, (Coconut Oil – not after my workout) (see Photo)
8:30am: Snack 1: 1/2 Wrap: Wrap Includes: Hummus, rice, nuts, chicken, veges, ground flaxseed, sweet potatoes, chopped peppers
10:30am: Snack 2: Mixed Veges, chicken, & 1/4 – 1/3 cup brown rice; Omega-3 oil drizzled on top.
12:15pm: Snack 3: Mixed Veges, chicken, and Sweet potatoes; Omega-3 oil drizzled on top. 1 Cup of grapes.
2:30pm: Snack 4: Other 1/2 of the Wrap: Wrap Includes: Hummus, rice, nuts, chicken, veges, ground flaxseed, sweet potatoes, chopped peppers
4:30 – 5:00pm: Meal 3: Wrap of the same mixture of food I eat after the gym…See Meal 2. With Safflower oil Coconut Oil.
8:30pm: Meal 4: Chicken Salad: Lettuce, Spinach, Peppers, Beets, Hard-boiled egg, Tomatoes, Avocado, Ground Flax, Nuts, Turnips, Non-fat Dressing.
If Drink is not listed that means I am drinking water.
Updated Pics: March 2013