Troy's Personalized Diet
Troy's Meal Plan for Fat Reduction and Muscle Retention
Before
January 2007 |
After
February 2008 |
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7am
Oatmeal, (old fashion) with a scoop of protein powder with sliced
banana, 1/2 of a half wheat English muffin (dry). Another option is
4 egg whites, (1 yolk) 2 strips of low sodium bacon, and 1/2 of a
half wheat muffin. Also the best time for your daily multi vitamin.
Another option is a high protein shake with fresh fruit. (Flax seed
oil and glutamine are also optional additives to your shake.)
10:30am
6oz pc. of meat - Chicken (boneless, skinless), beef (lean steak or
lean ground beef), fish (if it's canned tuna, eat small portion to
avoid high sodium) carbs can come from small mixed green salad, with
balsamic vinegar or kens raspberry walnut vinegar. Light carbs
can also come from small portion of brown rice, or half baked potato
Busch baked beans, whole wheat/no yolk pasta, canned sweet
potatoes/princess cut pineapple/mandarin orange can be used in place of the other carbs during
mid day meals only. The beans are a
source of NECESSARY fats, carbs, protein and dietary fiber.
2pm
6oz of lean meat, use these items to accompany your protein
source... steamed veggies, Busch beans, whole wheat/no yolk pasta,
canned sweet potatoes/princess cut pineapple/mandarin orange can be used in place of the other carbs
(during mid day meals only, or a quarter wheat
muffin or bagel. Canned tuna can also used along with a carb source.
5:30pm
Up the protein source to 8oz portion, and use only one source for
carbs, (whole wheat/no yolk pasta, canned sweet potatoes/princess
cut pineapple/mandarin orange can be used in place of the other carbs
during mid day meals only), steamed veggies or salad. Salads can always be topped with
hard boiled egg whites, mushrooms and low sodium bacon.
8pm
Any protein sources listed above are acceptable, keeping in mind,
everybody's schedule vary. An individual who trains at night will
need carbs to give energy to perform muscle building exercises.
Cutting carbs should only occur when you are wrapping up the day, to
rest for at least 6 to 8 hours. Protein bars and shakes are only to
SUPPLEMENT meals. When one doesn't have the time or resources to
prepare a meal.
ALWAYS AVOID: SUGAR, FLOUR and DAIRY.
ALCOHOL - NONE
NOTE: Eat only natural, with the exceptions of the wheat muffins and
Busch baked beans. These manufactured items are perfect to assist
meals during peak performance hours. Never rely on back-to-back
shakes or bars to compensate for meal source. These items are over
manufactured and are not evaluated by the food and drug
administration. Also a multi-vitamin is a benefit to any meal plan
to insure the maximum results.
DRINK AT LEAST ONE GALLON OF WATER PER DAY!!!
Train With South Florida's
Best !
Call Troy Today @ 954-478-1380 |
