This is my current meal plan. If you know anything about proper nutrition and you have any comment, please feel free to share it with me.
Goal
My goal is aesthetics: I want a flat tummy. I'm aiming for 17% Body Fat because I think that's what will get me that flat tummy.
Stats
Current stats: 101lbs, 4'11''
Workout sched: lift 2-3 times a week; and I do cardio whenever (pretty often)
Meal Plan
6:30am 160 cals
- 100 cals carb: oats/mornflake/kashi crunch
- 60 cals protein: 1/2 serving protein shake
9:00am. 12pm. 3:30pm 250-350 cals
- 100-150 cals protein: sm roast chicken leg or grilled chicken breast if im lucky or 1/2-1/3 can of tuna
- 100-150 cals carb: 1/2 whole papaya or 2 slices bread or oats with dried fruit for flavor or [fave:] 1/4 cup mueslix in yogurt (130 cals and it stays with me for 3 hours)
If I have room for "dessert" i have some peanuts covered in sesame seed and has sugar. nutrient = 1/2 tbsp creamy peanut butter (60 cals). Or whatever non-pure-carb worth 50cals that will keep me from eating too early.
Post workout: 1/2 serving protein shake (60 cals)
8pm 300-350cals
- carb: vegie salad especially if i didn't work out. and post workout is my excuse to use a little more dressing. or 1/2 cup rice/pasta post workout.
- protein: chicken breast or tuna + some dressing [more restricted if i didn't workout]
Cheat Meals
I don't have "planned cheat meals". But I do get to "cheat" once or twice during the weekend = eating more fatty foods/more carb but still definitely within my calorie allowance and never ever above calorie maintenance.
End of the day, calorie consumption is between 1200-1550.
I log my food every day, every meal since December 2010 using an application.
Nutrients
Average daily nutrients, according to the app shows (includes cheat meals):
Fat: 42g
Carb: 140g
Protein: 115g
See Skinny Fat for all Skinny Fat rants, raves, and information.
0 comments:
Post a Comment