average daily intakes...

[strandinthewind]

Originally Posted by JazmenFlowers

ok, so I'm not doing anything right. ****. it's damn hard to try to keep up with calories, refined sugar, fat, carbs...where does it end? I mean, seriously.

I need to get a better meal plan I guess. you know what I want? I want someone to tell me exactly what to eat. lazy, yes, I know. thanks for the tips!

Remember - bad carbs = weight gain --- and no muscle can be built without protein

For breakfast, eat things like grapefruit (NO WHITE SUGAR) or an organic breakfast bar - look at the lable and see with it says things like enriched flour, high fructose corn syrup, etc. Those are calories with no nutritional value. When you are limiting yourself to 1500 calories a day, you want all of those calories to work for you.

You can also have egg whites with veggies (raw or frozen) in them. If you cannot stomach separating a dozen egg whites, buy the generic brand of plain egg beaters, which is about twice the price as doing it yourself and contains alot of sodium, which you will pretty much sweat away with your cardio - though it should be limited.

For lunch - I would stay away from Subway because of the carbs. I would prepare thee lunches in advance at home and take them to work. Not only is this wildly less expensive than $10 a day at Subway, you can control the make of the food. Grill chicken, steak (lean), and porck shops. Or, get a ham or turkey from the Kroger. Eat veggies with that. Again, nothing from a can is good for you - so eat frozen or raw veggies.

Snacking - very very important as it keeps the metabolism going. A handful (no more) of RAW almonds is great for you. Also, good for you is another meat (that you have prepared) - a protien shake, grapes (handful only) or other fruit (careful of the sugar here) - etc.

For dinner, eat what you had for lunch or a variation thereof.

Finally, drink only low carb protein shakes - ISS Advantage Matrix is the best tasting for me, but Myoplex is ok as well - compare the nutritional data on the products and use the one you like. Get them from www.bodybuilding.com (a GREAT source for nutritional data if you can wade through it - and great people to work with) for the cheapest around. Do NOT, go to GNC as they usually are at least twice as much. I find the one with the individual packets (as opposed to the usually less expensive huge jar with a scoop) to be the best. The shake immediately after a workout is a good idea as your body is poised to absorb the whey (protein)

One final bit of advice, if it is white, it probably is a carb that will make you store fat. So, avoid that!

I also take a product called Vitrix, which is a plant extract that natually increases testosterone. This helps in burning fat and increasing muslce tone. It also make you get a stiffy if you so much as sctach your knee