Approved Lean Protein Sources (A):
Chicken (white meat)
Turkey (white meat)
Tuna Fish (can)
Fish (flounder, tuna (fatty or not), salmon, shark, etc.)
Shellfish (all types)
Protein (preferably whey post workout, and casein before bed; MRPs must be low-carb)
Lean beef (including lean cuts of steak)
Cottage Cheese (0 or 1% fat)
Egg whites (egg beaters)
Approved Higher-Fat Protein Sources (B)
Chicken (dark meat)
Turkey (dark meat)
Eggs (half whites, half whole eggs)
Steak and other meats (not exceptionally high fat cuts)
Cottage Cheese (Whole Milk)
Sweet potatoes or Yams
Fiber One (All Bran) Cereal
Starchy Veggies (corn, peas, etc.)
Whole grain breads, pitas, etc.
*(Only approved for high carb days)
Monday: (Low carb day)
First Breakfast: A protein shake consisting of 20-40 grams of whey protein with water not milk. Along with ½ a cup of blueberries.
Second Breakfast (30-60 minutes later): 10 egg whites, ½ tomato, ¼ green pepper. After fully cooked put that into a low carb wrap and add a couple of slices of all natural sliced turkey.
Meal 2 (2-3 hours later)- 2 cans of tuna with chopped celery and a pinch of salt.
Lunch (2 hours later)- Four 99% fat free skinless boneless chicken breasts. Separate them into wraps put two chicken breasts into each low carb wrap. Add vegetables that you like to eat but stay away from sauces like ketchup and mayo. If you want more flavor just add more seasoning to the chicken it won’t add inches to your waist line like the sauces do.
Meal 4 (2 hours later)- Protein shake with 20-40 grams of whey protein and fish oil pills (10- 20 grams a day)
Dinner- 4 good sized tilapia filets
Before bed: Have a casein protein shake consisting of 20-40 grams of protein with water.
* On workout days, aim to consume 20 to 22 calories per pound of body weight for the day. Cut your intake down to about 18 calories per pound of body weight on non-training days. That'll help to keep your mass gain on the muscle side, not the fat side. Up your protein to two grams per body weight on both rest and training days, you can get the protein from sources such as whey/casein protein and the whole foods you consume throughout the day.
Tuesday: (No carb day)
First Breakfast: Whey protein shake with water.
Second Breakfast (30-60 minutes later): 10 egg whites and two cans of tuna.
Third meal: Two all-natural skinless boneless 99% fat free chicken breasts
Lunch: ½-3/4 of a broiled chicken with steamed vegetables.
Fourth meal: Two cans of tuna and a protein shake with ½ a cup of egg whites and one scoop of whey with ½ a cup of water.
Dinner: Two Salmon filets and a cup of steamed vegetables.
Before bed: Casein protein shake 20-40 grams of potein.
Wednesday: (High carb day)
First Breakfast: A protein shake consisting of 20-40 grams of whey protein with skim milk, ½ a cup of egg whites, one frozen banana (makes the shake colder and puts chunks of ice in it), a tbsp. of clover honey, two tbsp. of all natural peanut butter, ½ a cup of dry oats and one cup of water. (Drink half now and then the other half right after your workout)
Second Breakfast (30-60 minutes later): 2 packets of quacker reduced sugar oatmeal I use the one with apples, but you can use whatever you like as long as it’s reduced or low sugar. Protein pancakes use ½ a cup of oats, one scoop of chocolate whey protein, two whole eggs, tbsp. of peanut butter, tbsp. of olive oil, packet of splenda. Mix it up in a blender and cook it on a skillet.
Meal 2: ½ a cup of almonds, ½ a cup of blueberries and a whey protein shake with skim milk.
Lunch: Two all-natural steaks along with two sweat potatoes a cup of steamed vegetables and a banana.
Meal 3: One all natural skinless boneless 99% fat free chicken breast with one cup of brown rice.
Dinner: Two lean ground beef patties put them in white wraps add tomatoes and various vegetables with a whey protein shake.
Before bed: Have a casein protein shake with skim milk along with ½ a cup of cottage cheese.
* On your high carb day, four of the meals can have as much carbohydrates as you like (they must be from the approved list). Also, each one of those meals must include a small piece of fruit.
Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb (Same as Monday’s food)
Friday = Low carb (Same as Tuesday’s food)
Saturday = High Carb (Same as Wednesday’s food)
Sunday = Low Carb (Same as Tuesday’s food)
Daily Calorie Requirements for Females
Age Sedentary Moderately Active Active
9 - 13 1,400-1,600 1,600-2,000 1,800-2,200
14 - 18 1,800 2,000 2,400
19 - 30 1,800-2,000 2,000-2,200 2,400
31 - 50 1,800 2,000 2,200
> 50 1,600 1,800 2,000-2,200
Recommended Daily Water Intake
- Men should consume 3 liters (or about 13 cups)
- Women should consume 2.2 liters (or about 9 cups) of water per day.
- Individuals trying to lose weight should drink an extra 8 ounces (or 1 cup) of water for every 25 pounds that they are trying to lose.
Recommended Daily Fiber Intake
- 38 grams per day for men
- 25 grams per day for women.
Vitamins and Minerals
Women need to be very careful throughout their lives to reduce their sodium, sugar and unhealthy fat intake; if they do not, they will put themselves at risk for osteoporosis later in life. Consumption of bone-building nutrients along with a regular, daily exercise program will greatly help women ward off brittle bones and other diseases.
Finally Fit’s Bone-Building Food List:
- Almond Milk
- Dark, Leafy Greens
- Fat-Free or Low-Fat Milk
- Low-Lactose or Lactose-Free Products
- Orange Juice
Finally Fit’s Essential Vitamin and Minerals List:
- Coenzyme Q10
- Dietary Potassium
- Omega 3s
- Vitamin A
- Vitamin B1
- Vitamin B12
- Vitamin B6
- Vitamin C
- Vitamin D
- Vitamin D