Possible Daily Food Options:
This list is mostly geared toward eating leaner foods
with a higher concentration of protein relative to carbohydrates and fat. The
emphasis here is either for clean bulking or cutting down, depending on how
much food you want to add or take away during a particular day of eating. Take
calorie deficit/surplus into consideration for your goals.
·
Breakfast
o Coffee
o Oatmeal
§ Honey
§ Nuts
§ Fruit
o Egg
Whites
§ Sofrito
§ Vegan
Cheese
o Cereal
w/ 1 scoop of protein powder and soy milk
·
Brunch
o Protein
shake
·
Lunch
o Garden
salad:
§ Greens
w/ tomatoes, cucumbers, light cheese, light onions, any dressing.
o Burrito:
§ Tofu
crumbles, salsa, light cheese, greens, tomato, beans, hummus, guacamole,
tortilla
§ Variation:
burrito bowl!
o
·
Linner
o Protein
shake
·
Dinner
o Vegetable
pot stickers w/ rice
§ Brown
rice if possible
o Burrito:
§ Tofu
crumbles, salsa, light cheese, greens, tomato, beans, hummus, guacamole,
tortilla
§ Variations:
·
burrito bowl (no tortilla)
·
Heat up tofu squares instead of tofu crumbles
o Lentils
w/ Brown rice
§ Variations:
·
Red Kidney beans
·
Lima Beans
o Veggie
Burger
§
Boca
patty, vegan cheese, lettuce, tomato, guacamole
·
Night Snack
o Cottage
cheese w/ fresh fruits, nuts and some honey.
·
Day Snacks:
o Tupperware
with veggies:
§ Carrots
§ Broccoli
§ Cauliflower
§ Celery
§ Cucumber
o Light
yogurt w/ fruits and nuts
o Protein
shake
o Strawberry/Banana
smoothie
o Fruit
·
Drinks:
o Tea
o Water
o Coffee
o Protein
shake
o Mass
gainer shake
·
Foods to cut out:
o
Anything with dairy
§ Ice
cream, milk etc
§ Makes
you break out and bloated
I think, along with this, I should count my calories. I want to cut! I also want to maintain my strength consistent with the 9th week of my MAD COW work out. I will do this!
Below is what I ate today (so far) and what my plan is for tomorrow:
Below is what I ate today (so far) and what my plan is for tomorrow:
What I have eaten today:
- Egg whites with cheese and sofrito
- 2x Tofu Burger sliders
- Coffee
- Protein shake
- Cereal w/ protein shake
- Coffee
How I want to stay active:
-
Boxing
o 20
minutes
-
Swimming
o 1
hour
o Use
FIU pool and Key Biscayne! J
o Improve
your times
-
Running
o 10
minutes/mile and faster!
-
Sprinting
o Not
sure how this works, but do it for 30 minutes?
-
Cycling
o 14
miles,like shark valley!
-
Bodyweight fitness/Calisthenics
o Not
sure how I want to go about doing this. Research more.
-
Parkour
o Use
the $50 you have!
-
Flexibility
o Research more
-
Pylometrics
o Research more
Now, for Monday, what would I like to do? What is my plan?
-
The night before, get your food and things ready
for the next day (do this every night).
-
Wake up at 6 am. Get ready for the day (take a
shower, eat breakfast, morning face routine, put on gym clothes).
-
Leave the house by 7 am (get out of there!)
-
Gym by 7:30 am
o Ask
how and when to access the FIU pool
-
8:30 am – Cardio time
o Run
around campus! (1.7 miles)
o Boxing
(20 minutes)
o Swim
(if possible, for 30 minutes)
-
Shower at the gym then head for lab and do two
areas
-
After lab, write in blog.
-
Study
-
After a couple of hours of study, Do about 30
patients for Broward.
-
Study some more
-
Plan out meals, exercise, and day for tomorrow
and write in blog.
-
10 pm: Get ready for bed, do face routine, sleep.
We moved from Pasion del Cielo to the outside tables at Panera. It's about 7:30 pm at the moment and there is a nice breeze rolling in that is cooling the humid air. Jennifer seems to be concentrating more and is reading nicely. We'll go home soon around the time night starts rolling in.
I have half a mind to go to lab after home and start working on some areas to capture so that tomorrow won't be so corwded with things I have to do. I might even sleep there. I guess I'll see.
I feel good that I spent this weekend establishing the habits that will make my life more organized and planned out. I feel good.
V
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