Every evening I do my food log for the next day, every night I lay in bed and plan out how I'm going to make the next day better, what I'm going to do differently...how I'm going to actually stay on diet...then wake up and do something during the day to ruin it...which leads me to packing it in for the day and leading to a huge binge. For unknown reasons I can't make a small mistake and just move on...I've got an all-or-nothing attitude that I can't escape and I end up beating myself into the ground for being a failure...
In the upcoming weeks I'm thinking of doing a modified version of the Meal Plan that goes with the 30 Day Total Body Transformation Program. I still have food prepared from last week that fits basically into the program and as I go forward I can more closely follow the meal plan as I buy and make more food. Best Body Meal Plan requires Met-Rx's Protein & Oats protein powder, which I wouldn't be able to tolorate because it's a Whey Concentrate, but I can use my Whey Isolate Protein and Quinoa, Chia or Oats instead.
Here is the Original Diet Plan per Nicole Wilkin's 30 Day Best Body Transformation Program, followed by my modifications:
My Best Body Meal Plan
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Meal 1 Calories & Carbs
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4oz Plain Yogurt
|
80, 1 carb
|
2 tbsp Chia Seed
|
130
|
1 c Mixed Berries
|
70, 1 carb
|
Coffee with Almond Milk
|
10
|
Totals 220, 2 carb
| |
Meal 2
| |
3 oz Chicken Breast
|
150
|
1/3 c Quinoa
|
75, 2 carb
|
1 cup Green Beans
|
40
|
Totals 265, 1g carb
| |
Meal 3 (pre and post workout as veg throughout day as needed)
| |
½ c White Beans
|
110, 1 carb
|
Apple
|
95, 1 carb
|
1 c Raw Baby Carrots
|
55
|
4 stalks Celery
|
30
|
1 scoop Protein Powder
|
140
|
Totals 430, 2 carb
| |
Meal 4
| |
4oz Extra Lean Ground Turkey Breast or Fish
|
150
|
Large Salad with romaine, cabbage, carrot, etc & Balsamic Vinegar
|
45
|
1 c Spaghetti Squash
|
45, 1 carb
|
Totals 240, 1 carb
| |
Meal 5
| |
1/3 Dry Oats cooked with 1 tbsp Flax Seed and water
|
140, 1 carb
|
½ c Egg Whites
|
60
|
1/8 Avocado
|
30
|
Totals 230, 1 carb
| |
Daily Total 1455, 7 carb
| |
I tried taking photos of the exercises with my iPhone, but they turned out WAY too small and out of focus to use on here so instead I've created my own Table and have found the exercise instructions on www.bodybuilding.com. I have included the weight that I used for each exercise as samples, but feel free to lift lighter or heavier based on your strength!
Now most people out there are unlike me and need a heavy weight leg day to work their lower half. I find that my legs grow too big, too fast if I do any more than the occational Butt day, which I'll throw into the above workouts every now and then when I have an extra workout day that I want to do weights, instead of just cardio. For everyone else, here's the lower day included in the 30 Day Transformation Program.
Day 5: Lower Body Resistance Training – Straight Sets
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Barbell Squats
|
4
|
15
|
Walking Lunge
|
4
|
20 (each leg)
|
Bulgarian Split Squats
|
4
|
15 (each leg)
|
Leg Extension Machine
|
4
|
15
|
Seated Hamstring Curl Machine
|
4
|
15
|
Stiff-Leg Deadlifts
|
4
|
15
|
Climbing Calf Raises (walking up stairs, full range)
|
15 (5 second rest between sets)
|
10
|
Day 6: Yoga or Light Cardio
| ||
Going into week 2, again my goals are to complete all the weight days and more than anything GET ON DIET!! My biggest goal is directed towards my night time eating ie My Cryptonite :( After speaking with a dietician colleague of mine I know that weight loss requires no more than 7 - 15g carb servings per day, which I am starting to try and follow instead of counting calories. This allows me to eat more in the evening, as long as I'm only having Protein, Vegetables and Good Fats. I'm still trying to cut down my sugar (including artificial sweetener) intake as I know that eating sweets causes me to crave sweets. As the sweetened items leave my house I will not be replacing then, except Maybe the diet pop...I'm trying to replace a lot of it with Sparkling Water, but I still do love the bubbles and how they make me feel full, the caffeine and honestly the sweet taste...we'll see...
Carbohydrate Counting 7-9 servings/day for women
| Grains | 1 Serving = 15 g carbs |
| Bagel (white or whole wheat) | 1/2 of a small |
| Bread (white or whole wheat) | 1 slice (1 ounce) |
| Bun (white or whole wheat) | 1/2 of a small |
| Crackers, round butter style | 6 |
| Dry cereal, unsweetened | 3/4 cup |
| English muffin | 1/2 of a small |
| Hot cereal (oatmeal, grits, etc.) | 1/2 cup cooked |
| Macaroni, noodles, pasta or spaghetti | 1/3 cup cooked |
| Pancakes and waffles | 1 (4-inch diameter) |
| Pizza crust, thin | 1/8 of a 12-inch pizza |
| Rice (white or brown) | 1/3 cup cooked |
| Beans & Legumes | 1 Serving = 15 g carbs |
| Baked beans | 1/3 cup cooked |
| Beans (navy, black, pinto, red, etc.) | 1/2 cup cooked |
| Lentils | 1/2 cup cooked |
| Starchy Vegetables | 1 Serving = 15 g carbs |
| Baked potato (regular or sweet) | 1/2 medium (4 inches long) |
| Corn | 1/2 cup cooked |
| French fries, regular cut | 10-15 fries |
| Peas | 1/2 cup cooked |
| Winter squash (acorn, butternut, etc.) | 1 cup cooked |
| Vegetable soup | 1 cup |
| Fruits | 1 Serving = 15 g carbs |
| Apple | 1 small |
| Banana | 1/2 medium |
| Blackberries/Blueberries | 3/4 cup |
| Canned fruit (in light syrup or juice) | 1/2 cup |
| Cantaloupe | 1 cup cubed |
| Cherries | 12 to 15 |
| Grapefruit | 1/2 large |
| Grapes | 17 small |
| Honeydew melon | 1 cup |
| 1 small | |
| Peach | 1 small |
| Pear | 1 small |
| Raspberries | 1 cup |
| Strawberries | 1 1/2 cup whole |
| Watermelon | 1 1/4 cup cubed |
| 100% Fruit Juices | 1 Serving = 15 g carbs |
| Apple juice | 1/2 cup |
| Cranberry juice | 1/3 cup |
| Grape juice | 1/3 cup |
| Grapefruit juice | 1/2 cup |
| Orange juice | 1/2 cup |
| Pineapple juice | 1/2 cup |
| Dairy Products | 1 Serving = 15 g carbs |
| Milk (skim or 1% fat) | 1 cup |
| Yogurt (plain, light or sugar-free) | 1 cup |
| Sweets & Snacks | 1 Serving = 15 g carbs |
| Cookies | 2 small |
| Chips | 0.75 oz |
| Frozen yogurt, regular | 1/2 cup |
| Ice cream (light) | 1/2 cup |
| Popcorn (plain or air-popped) | 3 cups |
| Pretzels | 0.75 oz |
| Pudding (sugar-free) | 1/2 cup |
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