Sample Eating Plan for Weightloss
Options

cstew44
Posts: 24 Member
I started a 16 week cutting cycle on 9/7/2012 and have lost 24 pounds following the eating plan listed below to date . . . I’m not implying this will work for everyone and can be maintained forever but in the spirit of sharing and being an encouragement to others . . . I’m sharing in hopes it can be a help to someone. I know there is someone out there saying this is just not enough food . . . adjust as you see fit . . . I have committed to eat this way for 16 weeks and my body is trimming and cutting up mighty fine . . . very happy!!!!!!!
Breakfast - 5am -7am
- 5 egg whites/ 1-2 Whole eggs (Protein)
- (2) capsules of OxyElite - Oatmeal - Low Sugar - Maple Sugar instant kind is okay (Carb) (Optional) – I very seldom eat this but adding it for those who need a carb in the morning.
- 8-10oz of water
Snack - 9am
- Apple or banana (Carb)
- 4 oz of chicken breast (Protein)
- * Whole Natural Almonds
- 8-10oz Water
Lunch - 11:00am -12:00am
- 4- 6 oz of Chicken Breast or Talapia fish (Protein)
- any green vegetable
- 8-10 oz Water
Pre-Workout Meal/ Early Evening - 1pm - 3pm
- 3 oz Chicken Breast (Protein)
- Sweet Potato (Carb)
- 8-10 oz Water
Workout: alternate from 2 days on/ 1 day off back to 3 days on/ 1 day off every 4 weeks
- Resistance Training (45-60 minutes)
- Cardio (20-30 minutes)
- Usually drink about 40-60 ounces of water
Post Workout Meal/Dinner
- Whey Protein Shake – preferably zero carbs
- Dinner - must have a protein, low carb, and some fruit . . . .
- More water . . .
Bedtime Snack
- * Whole Natural Almonds - As needed . . . try to limit to under 15 nuts at a sitting
- Dieter's Green Tea - One tea bag (You can get this at your local grocer) - I use two tea bags but don't recommend that for everyone because this is going to make you go to the bathroom. Usually takes anywhere from 4-6 hours to take effect, plan wisely.
If you follow this I guarantee you after two weeks you will have lost 5 pounds. Adjust calories and portions of food based on your daily caloric requirements
Breakfast - 5am -7am
- 5 egg whites/ 1-2 Whole eggs (Protein)
- (2) capsules of OxyElite - Oatmeal - Low Sugar - Maple Sugar instant kind is okay (Carb) (Optional) – I very seldom eat this but adding it for those who need a carb in the morning.
- 8-10oz of water
Snack - 9am
- Apple or banana (Carb)
- 4 oz of chicken breast (Protein)
- * Whole Natural Almonds
- 8-10oz Water
Lunch - 11:00am -12:00am
- 4- 6 oz of Chicken Breast or Talapia fish (Protein)
- any green vegetable
- 8-10 oz Water
Pre-Workout Meal/ Early Evening - 1pm - 3pm
- 3 oz Chicken Breast (Protein)
- Sweet Potato (Carb)
- 8-10 oz Water
Workout: alternate from 2 days on/ 1 day off back to 3 days on/ 1 day off every 4 weeks
- Resistance Training (45-60 minutes)
- Cardio (20-30 minutes)
- Usually drink about 40-60 ounces of water
Post Workout Meal/Dinner
- Whey Protein Shake – preferably zero carbs
- Dinner - must have a protein, low carb, and some fruit . . . .
- More water . . .
Bedtime Snack
- * Whole Natural Almonds - As needed . . . try to limit to under 15 nuts at a sitting
- Dieter's Green Tea - One tea bag (You can get this at your local grocer) - I use two tea bags but don't recommend that for everyone because this is going to make you go to the bathroom. Usually takes anywhere from 4-6 hours to take effect, plan wisely.
If you follow this I guarantee you after two weeks you will have lost 5 pounds. Adjust calories and portions of food based on your daily caloric requirements
0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 396.6K Introduce Yourself
- 44.2K Getting Started
- 260.8K Health and Weight Loss
- 176.3K Food and Nutrition
- 47.6K Recipes
- 232.8K Fitness and Exercise
- 449 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.7K Goal: Gaining Weight and Body Building
- 153.3K Motivation and Support
- 8.3K Challenges
- 1.3K Debate Club
- 96.5K Chit-Chat
- 2.6K Fun and Games
- 4.5K MyFitnessPal Information
- 16 News and Announcements
- 18 MyFitnessPal Academy
- 1.4K Feature Suggestions and Ideas
- 3K MyFitnessPal Tech Support Questions