OMG! My new full time job...

[magickalmom]

Yeah, this training thing really is a full time job!

Monday - Friday
0700-0715- AM Protein Shake (1 sc. whey protein powder, LF milk, berries/fruit and supplements/vitamins)
0800-0930- Weight Training w/trainer
1000-1020- Breakfast (lean protein like egg beaters, oatmeal or cereal, sm fruit/veggie)
1200-1220- AM Snack (slice of cheese/cottage cheese/slice of meat/yogurt/nuts)
1400-1430- Lunch (lean protein like steak/chick/fish, rough veggie like salad)
1530-1600- PM Snack (whey protein shake made with milk or yogurt and fruit)
1630-1730- Cardio @ gym while DJ does swim lessons
1830-1900- Dinner (lean protein like shrimp/fish/steak/chicken, 1 carb like pasta or potato, 1 veggie like mixed frozen or salad)
2200-2230- PM Casein Protein Shake ~ 1 hr. before bedttime ~ (1 sc. Casein protein powder made with milk/water/decaf coffee, NO FRUIT)

Saturday
0700-0715- AM Protein Shake (1 sc. whey protein powder, LF milk, berries/fruit and supplements/vitamins)
0800-0930- Cardio with DJ @ gym (Swimming or TKD workout)
1000-1020- Breakfast (lean protein like egg beaters, oatmeal or cereal, sm fruit/veggie)
1200-1220- AM Snack (slice of cheese/cottage cheese/slice of meat/yogurt/nuts)
1400-1430- Lunch (lean protein like steak/chick/fish, rough veggie like salad)
1530-1600- PM Snack (whey protein shake made with milk or yogurt and fruit)
1830-1900- Dinner (lean protein like shrimp/fish/steak/chicken, 1 carb like pasta or potato, 1 veggie like mixed frozen or salad)
2200-2230- PM Casein Protein Shake ~ 1 hr. before bedttime ~ (1 sc. Casein protein powder made with milk/water/decaf coffee, NO FRUIT)

Sunday (No work-out)
0700-0715- AM Protein Shake (1 sc. whey protein powder, LF milk, berries/fruit and supplements/vitamins)
1000-1020- Breakfast (lean protein like egg beaters, oatmeal or cereal, sm fruit/veggie)
1200-1220- AM Snack (slice of cheese/cottage cheese/slice of meat/yogurt/nuts)
1400-1430- Lunch (lean protein like steak/chick/fish, rough veggie like salad)
1530-1600- PM Snack (whey protein shake made with milk or yogurt and fruit)
1830-1900- Dinner (lean protein like shrimp/fish/steak/chicken, 1 carb like pasta or potato, 1 veggie like mixed frozen or salad)
2200-2230- PM Casein Protein Shake ~ 1 hr. before bedttime ~ (1 sc. Casein protein powder made with milk/water/decaf coffee, NO FRUIT)

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Oh yeah-- I have had folks ask me how I keep track of all this stuff.... FitDay.com offers an AWESOME software that you can use to track not only your food/liquid intake and exercise, but you can also journal, track your weight/measurements, your moods, and so much more. Then you can run all sorts of charts, progress and goal setting, etc.. with a few simple clicks!

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This is what my trainer gave me as a key for figuring out what I am gonna eat...

Lean Proteins

chicken breast

turkey breast

fish

lean ground turkey (97% lean)

flank steak

sirlion steak

pork sirlion steak

nonfat milk

nonfat cottage cheese

Startchy Carbs

rice (preferably whole grain/wheat)

pastas (preferably whole grain/wheat or protein plus variety)

breads (preferably whole grain/wheat)

bagel or english muffin

oatmeal or cream of wheat

corn

potato (any variety)

yam or sweet potato

avocado

Fibrous Carbs/Veggies/Fruit

broccoli

asparagus

cauliflower

cucumbers

carrots

apples

oranges

pears