Now that I am in my weight lifting phase I probably won't be burning as many calories but I definitely need to make sure I have enough calories and enough protein for my muscles. This is the menu I will be following for the next 8-12 weeks. As you can see there isn't much of a difference between the old one. However, I am adding casein protein in the mornings and in the late evening (right before going to bed).
Meal 2 is also optional for me (that is about 300 calories off) but there are times when I just prefer eating a smaller snack maybe 100-200 calorie like a couple of eggs as they feel a little lighter. Sometimes I will save the yogurt for my 4pm snack.
It is important not to increase your caloric intake or decrease it drastically (ie. a difference of 500 calories). If you do calorie adjustments in your meals do it by increasing or decreasing it by 200-300 every time and run with it for 3-4 weeks and then re-ass it. Don't make my mistake where I just overate and gained weight during my Insanity workout.
Meal 1: 730am and 900am
- 1 scoop casein protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
- 1/2 cup of dry oatmeal with water (150 cal, 3g fat, 27g carb, 5g protein)
Totals: 360 cal, 4g fat, 43g carb, 38g protein
Meal 2: 10am (or 200 cal snack) - optional
- 1 cup (8oz) of fat free yogurt (110 cal, 0 fat,
17g carb, 9g protein)
- 2
table spoons of craisins (130 cal, 0 fat, 33 carb, 0 protein)
- 2 table spoons of almonds (82 cal, 7.2g fat, 3g carb, 3g protein)
Totals: 322 cal, 7.2g fat, 53g carb, 11g protein
Meal 3: 12pm
3 oz of ground beef (85%)(230 cal, 15.1g fat, 0g carb, 21.9g protein)
2/3 cup cooked brown rice (145 cal, 1.1g fat, 30g carb, 3.3g protein)
1 cup cooked vegetables (50 cal)
Totals: 425 cal, 16.2g fat, 30g carb, 25.2g protein
Meal 4: 4pm (100-200 cal snack) - NOT optional, important to fuel your workout
- Low Sodium Cottage Cheese (80 cal, 1.5g fat, 4g carb, 14g protein)
- 1 wheat bread (100 cal, 1g fat, 18g carb, 4g protein)
Totals: 180 cal, 2.5g fat, 24g carb, 18g protein
Meal 5 (post-workout): 630pm
- 1 scoop whey protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
Totals: 210 cal, 1g fat, 16g carb, 33 g protein
Meal 6: 8pm
- 3oz of chicken breast (128 cal, 0 fat, 0 carb, 24g protein)
- 3/4 cup of wheat pasta (190 cal, 1 fat, 33 carb, 8 protein)
1 cup cooked vegetables (50 cal)
Totals: 368 cal, 1g fat, 33g carb, 32g protein
Meal 7: 11pm
- 1 scoop casein protein (120 cal, 1g fat, 3g carb, 24g protein)
- 1 cup of fat free milk (90 cal, 0g fat, 13g carb, 9g protein)
Totals: 210 cal, 1g fat, 16g carb, 33 g protein
