My personal diet plan. A combination of trainer Lisa’s diet/exercise regimen and my training for a half marathon I’m running this fall.
*diet and exercise regimen planned for me personally by Lisa Carlson @ Body Potential Fitness, seriously an amazing trainer who has worked with me the last months to get past my wall and back on track with gaining strength and loosing fat.
*keep in mind this plan is personalized to my body type, I’m an apple shape who tends to carry weight up top and stores sugar and carbohydrates as belly fat.
1400 – 1600 calories
Little to NO sugar (including fruit/natural sugar)
Lean proteins equaling 1.25 g of protein per pound of weight (divided evenly into each meal) (for me 1.25 x 164 = 205 grams of protein per day; /5 meals = 41 grams of protein per meal)
Carbohydrates: 1x per day; 6 days a week ONLY after working out (within 2-3 hours of working out); .5 gram of carbohydrates per pound of weight (for me 164 x .5 = 82 grams of carbohydrates)
No sugar including fruits/fruit juices except for cardio days (3 days a week) 10-15 grams of sugar is ok (in fruit or fruit juice) first meal of the day on high intensity cardio days.
5 meals per day (all with protein evenly distributed and make the post workout meal, i.e. the carbohydrate meal low in fat content).
Drink 1 gallon of water per day.