Get Your 6 Pack Abs

I was talking with my neighbour the other day about our new diets. He said “Darryl, let me stop you there. We keep calling this a diet, but it’s not, it’s a ‘Lifestyle Change’.” He’s completely correct. I’m not on a diet, because I’m not cutting foods out, but I’m continuing on the road to eating healthy and correctly. After a month off of my last eating plan, and consuming way to much restaurant food, I’m back on the highway. I recently met with my trainer Matt (from Platinum Family Fitness in Whitby) about a meal plan to help me continue towards my goals of 12 to 15% body fat. I’m currently sitting at 21% down from 35% 16 weeks ago. So here’s the plan Matt developed for me to help me drop 19lbs of fat and build 14lbs of lean mass. He kept it simple for me with a rotating 2 day schedule and a 3rd day (Sunday) for carb loading.

Here’s the plan

Day 1:
Breakfast - Calories: 520, Carbs: 77g, Protein: 42g, Fat: 4g
Combine
- 2 packs Quaker Instant Regular Oatmeal
- 1 mini cup yogurt
- 1/2 scoop Protien Powder
- 4 egg whites
- 1cup Orange Juice

Morning Snack - Calories: 260, Carbs: 18g, Protein: 8g, Fat: 19g
1cup carrot sticks
1/4cup unsalted almonds
1 Protien Shake with water

Lunch - Calories: 201, Carbs: 11g, Protein: 38g, Fat: 2g
Spinich Tuna Salad
Combine:
- 1 can light flake tuna
- 1 mini cup yogurt
- 2-3cups loose spinach
- 1/4cup tomato
- 1/4cup cucumber
- 1/4cup celery

Snack - Calories: 130, Carbs: 1.5g, Protien: 28g, Fat: 1g
1 Protein Shake with water

Dinner - Calories: 558, Carbs: 58g, Protein 48g, Fat: 15g
4oz Chicken Breast
1cup Sweet Potato
1cup Broccoli
1cup 1% milk

Snack - Calories: 200, Carbs: 21g, Protein: 28g, Fat: 0g
1cup Cottage Cheese (1% or 0%)
1/4cup blueberries

Day 2:
Breakfast - Calories: 498, Carbs: 35g, Protein: 27g, Fat: 17.5g
2 whole eggs
2 egg whites
1 slice stone milled whole grain bread
1 tbsp Peanut Butter
1/2 Red Grapefruit
1cup Black Coffee (1 milk, 1 sweetner optional)

Snack - Calories: 452, Carbs: 44.5g, Protein: 39g, Fat: 14g
2 apples
2 slices cheese
Protein Shake with water

Lunch - Calories: 486, Carbs: 40g, Protein: 24g, Fat: 16g
Rice & Beef Stir Fry
Combine:
- 1cup cooked whole grain brown rice
- 4oz Extra Lean Ground Beef
- 1/4cup zucchini
- 1/4cup green or red bell peppers
- 1tsp Cinnamon
- 1tbsp Black Pepper
- 1tbsp Hot Sauce

Snack - Calories: 195, Carbs: 19.5g, Protein: 28g, Fat: 0g
1cup Cottage Cheese
1/4cup blueberries

Dinner - Calories: 507, Carbs: 25g, Protein: 41g, Fat: 13g
4oz Chicken Breast or Salmon
1cup Asparagus
1/2 cup Refried Beans
1/2 cup Eggplant

Snack - Calories: 130, Carbs: 1.5g, Protein: 28g, Fat: 1g
Protein Shake with water

Day 3 - Carb Load SUNDAY ONLY!
Breakfast - Calories: 692, Carbs: 95g, Protien: 28g, Fat: 21g
2 packs Quaker Instant Oatmeal
2 whole eggs
2 slices stone milled whole grain bread
1 tbsp Peanut Butter
1 Orange

Snack - Calories: 301, Carbs: 73g, Protien: 2g, Fat: 5g
1 Apple
2 packs Dad’s Oatmeal Cookies

Lunch - Calories: 510, Carbs: 57.5g, Protein: 42g, Fat: 11g
1 12 Grain Bagel
2tbsp Low Fat Cream Cheese
1 Protein Shake with Water

Snack - Calories: 566, Carbs: 56g, Protein: 37g, Fat: 8g
1 red grapefruit
1 Whole Grain “Mr. Pita Regular” pita
1tbsp Peanut Butter
1 can tuna

Dinner (Cheat Meal) - Calories: 933g, Carbs: 132g, Protein: 42g, Fat: 21g
1/2 box Catelli flax Omega Spaghetti
4oz Ground beef
1/2cup Salsa

or

Pizza Pizza (Thin multi-grain crust with Chicken, spinach & tomato)

Snack - Calories: 180, Carbs: 16g, Protein: 28g, Fat: 0g
1 cup Cottage Cheese

So that is my new meal plan. The toughest part of it will be getting use to Tuna, not being a big seafood fan. The rest will be a walk in the park.  Thanks Matt for developing this for me.

Cheers,
Darryl