Sample Diet Plan When Working Out; Looking to get Lean ?

Depending On your own unique fitness goals Not everyone will want to follow the exact same eating regime. Here is a  sample diet plan when working out often times it is important to watch the portion size that you give your self at each meal. It is also crucial to eat small regularly placed meals through out the day so that you do not get overly hungry.  Here is a sample diet plan that i give my clients to get you started. Keep in mind that this is not recommended to treat any medically diagnosed ailment it will hopefully get you on the road to feeling like a better version of you!

You will need

• 5-6 sandwich size Tupperware (roughly the size of both of your hands put together)

1 serving per meal, NEVER SECONDS!

• Meals should be spaced out roughly every 2-3 hours

(example: Breakfast 7-8 am, Mid-morning 9-10 am ; Lunch 12-1 pm; Mid-afternoon 3-4 pm, Dinner 6-7 pm ;Breakfast should be eaten within 45 mins – 1 hour of waking up )

Snacks should be about half the size of a normal meal

(Breakfast, Lunch, Dinner 2 hands/ Snacks 1 hand)

• “Meal replacements” should only replace snacks not meals

• Drink about half your body weight in water per day

(example: body weight 200lbs, water consumption 100 oz per day)

Scenario #1: Sample Diet Plan When Working Out in the Morning  (Each meal should consist of at least 1 carb element)

2nd half of the day (Carb elements & fruit should be reduced or eliminated meals)

 

This is good for someone that works out or has more activities earlier in the day.

 

This scenario will allow your body to use the carbs/sugars that you digest during the day and will allow for your body to use the fats later in the day to stay full.

 

Meal = 2 hands Snack = 1 hand Breakfast *Carb *Protein *Fruit or Veggie Mid-morning (snack)

*Carb *Protein, Fruit or Veggie Lunch *Carb *Protein *Veggie Mid-afternoon (snack) *Protein *Veggie *Fats Dinner *Protein *Veggie *Fats

 

Better Eating Habits Meal Structure: Fe Fit Elements Scenario #2: Afternoon workout 1st half of the day (First meal and pre-workout meal should consist of carbs)

2nd half of the day (Post-workout meal should consist of carbs and minimal fats excluding last meal of the day which will consist of low carbs and high fats)

 

This is good for someone that works out or has more activities later in the day.

 

Sample Diet Plan When Working Out later in the day  to give your body more sustainable energy for later in the day and will allow for proper glycogen storage post workout.

Breakfast *Carb *Protein *Fruit or Veggie

Mid-morning (snack) *Fats *Protein, Fruit or Veggie

 

Lunch *Carb *Protein *Veggie

Dinner *Protein *Veggie *Fats

Mid-afternoon (snack) *Carb *Protein, Veggie

Scenario #1

Breakfast Carb – Bowl of Cereal Protein – Milk Fruit or Veggie – Orange Juice

Mid-Morning (snack) Carb – Fiber One Bar Fruit or Veggie – Mixed Fruit Cup

Lunch Carb/Protein – Grilled Chicken Sandwich Fruit or Veggie – Side Salad

Mid-Afternoon (snack) Protein – Protein shake Fats- Almonds

Dinner Protein – Baked Trout Veggie – Mixed Veggies Fats- Avocado

Scenario #2

Breakfast Carb – 2 Pancakes Protein – 2 Scrambled Eggs Fruit or Veggie – Cup of Fruit

Mid-Morning (snack) Fats – Natural Peanut Butter Fruit or Veggie – Apple

Lunch Carb/Protein – Spaghetti w/ Meatballs Fruit or Veggie – Side Salad

Mid-Afternoon (snack) Carb/Fruit – Yogurt Cup w/ Granola

Dinner Protein – Grilled Chicken Breast Veggie – Steamed Carrots Fats- Olive Oil

James Joiner

Leave a Reply Text

Your email address will not be published. Required fields are marked *