Sample Diet

The past few days I have been reviewing my new diet I'll start August 1st when I'm 12 weeks out from competition. Mostly my diet will consist of chicken, fish (tuna, cod, salmon), turkey, and very lean beef. I will be eating about 1600 calories a day including 48g of fat, 80g of carbs, and 232g of protein for about 4 weeks. I will lose 200-300 calories a day by doing 30 minutes of cardio. Here is a sample of my diet:

Meal #1
1 whole egg
3 egg whites
3 oz of turkey or chicken
1/2 cup oatmeal
1/2 grapefruit

Meal #2
2 scoops protein shake

Meal #3
5 oz turkey patty
1/2 cup brown rice
1 cup of broccoli

Meal #4
2 scoops protein shake

Meal #5
6 oz chicken breast, fish, lean beef
1 cup green beans
salad with oil and vinegar dressing

I have to limit whole grains and dairy during this time and eliminate sweets and junk food. I can drink water, about one gallon per day, unsweet tea, crystal light, green tea and diet drinks. Dieting for me will be the hardest part especially trying to add variety, that will be challenging. I am keeping recipes that I want to try when regular dishes get old. Some are turkey meatloaf, crockpot chile, sloppy joe mix and tuna patties.

Next time I'll talk about supplementation and what I use.