HAPPY APRIL FOOL'S BORA!!!!!!!!!!!!
don't hate me ok.. g'yeah right, like i'm really gonna stop being a free-loader at my parent's place, puh-lease! i got it pretty nice here.. my own bathroom, free food, my car's paid for.. plus presh would miss me too much. hey man, gotta do what i can to survive right? hehe. i still do love u and i meant everything i said. i will come visit soon and u better do the same! i can't wait.. we always have a good time together. i hope one day we can be roomies (think of all the trouble we would get ourselves into, ha!) we can do all kinds of fun stuff.. like saving the world or just dancing on bars for that matter.. and one day we can work together with our MASTER PLAN.. muah muah.. hope u had a good day.. omg, ur almost 20!! woo hoo.... almost there, u can do it!!
-DO eat 5 times a day (pick from Meal Choices)
-DO eat every 3-4 hours!!!!!!!!!!!!!!!!!!!!!!!!
-DO drink water or diet sodas (you need to drink LOTS of water!)
-DO measure food with measuring cup! (until u get used to it)
-DO pack healthy foods and take them with you wherever you go!
-DO eat multivitamin + supplements
-DO try to change up meals sometimes
-DO eat within 1 hour after you wake up in morning
-DO eat within an hour of your workout
-DON’T skip meals no matter what!
-DON’T drink juices, frappacinnos, or other sugar drinks!
-DON’T eat fruits or rice (potato etc..) late at night
-DON’T eat fried foods / fast foods / junk foods
-DON’T eat salty/sweet foods
Weight:167 lbs
*Total Grams of PROTEIN your body needs a day: 250.5 g
Total Grams of CARBS your body needs a day: 167.0 g
Total Grams of FAT your body needs a day: 33.4 g
*Total Grams of PROTEIN your body needs each meal: 50.1 g
Total Grams of CARBS your body needs each meal: 33.4 g
Total Grams of unsaturated FAT your body needs each meal: 5.6 g
Meal Choice A: (*snack) PROTEIN SHAKE & CARBS *good for school
1.Protein shake: 50 g protein
Or protein shake :25 g protein
And protein bar:25 g protein
2.Medium banana: 28 g carbs
Or medium orange + 1 cup grapes: 32 g carbs
Or 2 cup grapes: 30 g carbs
Or 1 medium apple + ?cup
grapes: 30 g carbs
Or 1 medium plum + 1 medium orange: 26 g carbs
Or ? medium apple + 1 medium orange: 28 g carbs
Or 1 medium banana + ?cup grapes: 35 g carbs
3. Eight almonds (or other nut): 5 g fat
Meal Choice B: (*breakfast/ lunch) EGG WHITES, PROTEIN SHAKE, & CARBS
1. 5 large egg whites: 15 g protein
And 25 g protein shake
2. Medium banana: 28 g carbs
3. Eight almonds (or other nut): 5 g fat
Meal Choice C: (*lunch/dinner) CHICKEN & CARBS
1. Whole chicken breast: 50 g protein
2. Salad:
3. Eight almonds (or other nut): 5 g fat
Meal Choice D: (*dinner) STEAK & CARBS
1.steak
2. 1 cup Broccoli + ?potato: 36 g carbs
Or ?potato: 26 g carbs
Or 12 spears asparagus + ?potato: 35 g carbs
Or salad + potato:
Or salad + ?cup rice: 30 g carbs
Or 1 cup broccoli +?cup rice: 35 g carbs
Or 1 cup broccoli + 2 slice wheat bread: 34 g carbs
3. 8 almonds (or other nut): 5 g fat
Meal Choice E: (*lunch/dinner) TUNA SANDWICH
1. Tuna:
2. 1 cup chopped celery, ?cup chopped onion: 10
On 2 slices wheat bread: 24 g carbs
3. 8 almonds (or other nut): 5 g fat
Meal Choice F: (*breakfast) EGG & OATMEAL & SHAKE
1. 1 cup Egg substitute: 24 g protein
And protein shake: 25 g protein
2. Whole wheat oatmeal:
3. Eight almonds (or other nut): 5 g fat
Meal Choice G: (*lunch/dinner) CHICKEN & PNUT BUTTER SANDWHICH
1. Whole chicken breast: 50 g protein
2. 2 slice whole wheat bread: 24 g carbs
And 1 tablespoon natural peanut butter: 5 g fat
Meal Choice H: (*lunch) DELI SANDWHICH & PROTEIN SHAKE
1. Deli meat
And protein shake
2. 2 slice whole wheat bread: 24 g carbs
3. 8 almonds (or other nut): 5 g fat
Meal Choice I: (*breakfast) CEREAL & MILK & PROTEIN SHAKE
1. Protein shake: 50 g protein
2. grape nuts cereal :
Plus skim milk:
3. 8 almonds (or other nut): 5 g fat
Meal Choice J: (*dinner) CHICKEN & VEGGIES
1. Whole chicken breast: 50 g protein
2. 1 ?cup frozen veggies:
3. 8 almonds (or other nut): 5 g fat
Meal Choice K: (*dinner) CHICKEN & RICE & KIMCHI
1.Whole chicken breast: 50 g protein
2. ?cup rice: 25 g carbs
And kimchi
3. 8 almonds (or other nut): 5 g fat
Meal Choice L: (*dinner) CHICKEN SANDWHICH
1. Whole chicken breast: 50 g protein
2. 2 whole wheat bread: 24 g protein
Add lettuce/ little mustard/ little lowfat mayo
3. 8 almonds (or other nut): 5 g fat
Meal Choice M: (*snack) YOGART & FRUIT & PROTEIN SHAKE
Meal Choice N: (*snack) COTTAGE CHEESE & FRUIT & PROTEIN SHAKE
1. Protein shake: 25g
And fat free cottage cheese:
2.Medium banana: 28 g carbs
Or medium orange + 1 cup grapes: 32 g carbs
Or 2 cup grapes: 30 g carbs
Or 1 medium apple + ?cup grapes: 30 g carbs
Or 1 medium plum + 1 medium orange: 26 g carbs
Or ? medium apple + 1 medium orange: 28 g carbs
Or 1 medium banana + ?cup grapes: 35 g carbs
3. Eight almonds (or other nut): 5 g fat
Meal Choice O: (*quick) VEGGIE BURGER & PROTEIN SHAKE & CARBS
1. Veggie burger:
And protein shake: 25 g protein
2.Medium banana: 28 g carbs
Or medium orange + 1 cup grapes: 32 g carbs
Or 2 cup grapes: 30 g carbs
Or 1 medium apple + ?cup grapes: 30 g carbs
Or 1 medium plum + 1 medium orange: 26 g carbs
Or ? medium apple + 1 medium orange: 28 g carbs
Or 1 medium banana + ?cup grapes: 35 g carbs
Or 2 whole wheat bread: 24 g carbs
3. Eight almonds (or other nut): 5 g fat
Examples of GOOD PROTEINS:
-Lean steaks
-1 whole chicken breast= 50 g protein
-cottage cheese (fat free)
-egg whites: 1 large egg white= 3 g protein
-egg white substitutes: ?cup= 6 g protein
-protein powder
-turkey breast
-protein bars (LOW SUGAR, low carb)
-veggie burgers (read label: high protein, low carb)
-tuna or other fish or other seafoods
Examples of GOOD CARBOHYDRATES: (vegetables, fruits, and starches)
-whole wheat bread: 1 slice= 12 g carbs
-whole wheat oatmeal: ?cup dry weight = 27 grams
-whole wheat cereal (grape nuts)
-rice: ?cup cooked = 25 grams
-baked potato: ?medium = 26 grams
-asparagus : 12 spears = 9 grams
-broccoli: 1 cup cooked = 10 grams
-carrots: ?cup = 8 grams
-cauliflower: 1 cup = 6 grams
-corn: ?cup cooked = 7 grams
-celery: 4 stalks = 4 grams
-lettuce (salad!): 3 cups = 4 grams
-cucumber: 2 cups = 6 grams
-mushroom: 1 cup cooked = 8 grams
-onion: ?cup raw = 6 grams
-brussel sprouts: 1 cup cooked = 13 grams
-apple: ?medium = 11 grams
-banana: ?medium = 14 grams
-grapes: 1 cup = 15 grams
-tomato:
-peach: 1 medium = 10 grams
-strawberry: ?cup = 6 grams
-plum: 1 medium = 9 grams
-watermelon: 1 cup = 12 grams
-orange: 1 medium = 17 grams
-grapefruit: ?medium = 11 grams
Examples of GOOD FATS:
-8 almonds=
-cashews
-peanuts
-walnuts
-macadamia
-1 tbsp peanut butter= 8 g fat
