I am going to try to make the protien bars and turkey muffins this weekend. I also will start eating every couple hours tomorrow to get my body ready for the nutrition side of this program

Is it necessary for us to follow the food exactly? I was thinking about just upping my protein and cutting back my carbs.
Thoughts?

Like any program I think you don't have to necessarily follow it exactly. But I do know that this probgram is focused on "clean eating" which is limiting the processed foods. The saying I keep hearing around is that abs are made in the kitchen.

I looked over jamie's facebook site and most of the sucess stories say they followed the eating plan too. I hope that I am not coming across as a know it all.... just repling with my thoughts :bigsmile:

I am not sure if everyone can find this recipe, I went around Jamie's bodybuilding.com links before finding it:

Low-Carb Apple Cinnamon Protein Bars

Ingredients
4 scoops vanilla whey protein powder
.5 cup almond meal/flour
2 tsp baking powder
.24 tsp salt
2 tsp cinnamon
.25 tsp nutmeg
.25 tsp allspice
3 egg whites
.25 cup stevia (raw) or Xylitol (increase carb count by 1g)
.5 cup fat free cottage cheese
1 tsp vanilla extract
1 medium apple - gated (large holes)

Directions
Spray an 8x8 inch pyrex dish with non stick spray. Preheat pven to 350 degrees. In a large bowl, combine protein powder, almond meal, baking powder, salt, cinnamon, nutmeg, and allspice. Whisk together and set aside.

In a smaller bowl, combine egg whites, no-cal sweetener, cottage cheese and vanilla. Whisk until well incorporated and then add the wet ingredients to the dry and mis again.

Fold in grated apple and mix until combined.

Pour batter into the prepared dish and bake at 350 degrees for 25 minutes

Nutritional info:
Makes 16 squares
1 square = 64 calories, 2.4 g fat, 4 g card, 8 g protein

Easy Protein bars

2 scoops protein powder
1 cup oats
4 egg whites
1/2c applesauce unsweetened
1/4 tsp vanilla
1 tblsp peanutbutter
Mix eggs and oatmeal then everything else in
bake at 350 for 20 min
makes9- 83 cals each

Thanks for the recipe... made them tonight and they are pretty good. I was thinking of adding another tablespoon of pb and maybe adding more vanilla.

I also made the apple cinnamon bars and I'm not sure about those. Still decent since I didn't spit it out lol

Tomorrow I am making the turkey meat muffins.... here's to hoping!

Here is a fantastic website with some "clean" recipies!!!

I just browsed through them and didn't look to deep, but see what you think. After you make something share your thougths with the group

http://www.oxygenmag.com/Nutrition/Articles.aspx?category=Clean-Recipes

Female Diet for Phase 2

Breakfast = egg whites 5/ vegetables Unlimited/ starch 1 serving
Mid-morning = turkey or chicken muffins 2 / Other Options: 4 homemade protein bars or Small meal option/ vegetables Unlimited
Lunch: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy) 6 oz/ starch 1 serving/ salad and vegetables Unlimited
Mid-afternoon: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy) 6 oz (8 oz for fish)/ starch 1 serving/ salad and vegetables Unlimited
Dinner: turkey or chicken muffins 2/ Other Options: 4 homemade protein bars or Small meal option/ vegetables Unlimited
Evening: egg whites 5-6/ vegetables Unlimited


Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily:/ berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

~*~Time To Count Calories!~*~
Up to this point, the focus with the meal plan has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.

Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:

1.Multiply your goal weight by 10 to arrive at your baseline.
2.Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines.
(So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).
3.On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).
4.Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we'll do!

Phase 2 Diet Tips:

■Eat first meal within an hour of waking.

■Plan ahead! Designate a food preparation day.

■Measure and weigh everything whenever possible. Purchase measuring cups and a kitchen scale.

■Eat every three hours (usually 5 or 6 times a day, depending on when you wake up)! It's the secret to speeding up your metabolism. Be on time!

■Drink lots of water! May have coffee & tea with Stevia or a no-cal sweetener.

■Take a daily multivitamin. If lifting weights, you might consider taking an additional calcium supplement.

■Take one tablespoon of Flaxseed or Fish Oil daily. Flaxseed and fish oil actually aid in weight loss and encourages healthy bowel movements. (Mix in oatmeal or mashed sweet potato after heating food. Do not heat flaxseed.)

■Consistency is key! If you have a day where you slip up … Don't give up! Start fresh at your next meal or the next day. You can do it!

Female Diet for Phase 2

Breakfast: egg whites 5 vegetables Unlimited starch 1 serving
Mid-morning: turkey or chicken muffins 2 Other Options: 4 homemade protein bars/ Small meal option vegetables Unlimited
Lunch: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy) 6 oz starch 1 serving salad and vegetables Unlimited
Mid-afternoon: lean meat (chicken breast, white meat turkey; white fish like tilapia and orange roughy)
6 oz (8 oz for fish) starch 1 serving salad and vegetables Unlimited
Dinner: turkey or chicken muffins 2 Other Options: 4 homemade protein bars/ Small meal option vegetables Unlimited
Evening: egg whites 5-6 vegetables Unlimited
Note: No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!