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Healthy and Lean 4 Life |
Tip #1 Getting Leaner / Staying Lean |
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HOME | PRODUCTS | TIPS & ENCOURAGEMENTS | SPECIAL INTRODUCTORY OFFER |
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Suggested protein intake: .5 - 1.5 grams per pound of body weight daily |
| Types of protein: casein, egg whites, whey, fish, fowl, tofu (soy) |
| Carbohydrate Requirement: |
| Eat between
50 and 300 grams per day, depending on caloric need and expenditure.
Types of carbohydrate: vegetables, fruits, starches such as yams, soybeans (frozen), oats, whole grain breads, and cereals, beans. |
| Fats (the body's primary energy source) |
| Fat grams
consumed will range 20-80 grams per day. Generally, the lower the carb
intake the higher your fat intake. When a very low calorie
day is required carbs and fat intake will be minimal.
Types of fat: Flaxseed, safflower, canola, olive, and sunflower oils, unsalted almonds, soynuts, and peanuts, tofu (soy), egg yolk. |
| Purified Water |
| Drink at least .75 of an ounce per pound of body weight. Example: 125 pounds-100 ounces. |
The following protein, carbohydrate, and fat information is the cycle encouraged for a 40+ year old female weighing 120 pounds desiring to lose 5 - 7.5 pounds of body fat while maintaining / attaining current or greater muscle content.
| - | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
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PROTEIN |
125 grams 500 calories |
125 grams 500 calories |
100 grams 400 calories |
125 grams 500 calories |
125 grams 500 calories |
125 grams 500 calories |
100 grams 400 calories |
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CARBS |
45 grams 180 calories |
65 grams 260 calories |
100 grams 400 calories |
25 grams 100 calories |
70 grams 280 calories |
40 grams 160 calories |
125 grams 500 calories |
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FAT |
25 grams 225 calories |
35 grams 315 calories |
50 grams 450 calories |
75 grams 675 calories |
20 grams 180 calories |
80 grams 720 calories |
30 grams 270 calories |
| OVERALL CALORIES | 905 | 1075 | 1250 | 1275 | 880 | 1380 | 1170 |
Take ½ tablespoon of oil with all starchy carbs consumed.Note:
Eat every 2.5 to 3.5 hours (waking hours)
Try not to consume calories after 6:30 p.m.
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