Well, what a great kick off we had last Saturday at Energy Fitness! I’m fired up to bring it this year. I seem to be more determined to achieve much greater results than last year! The good news for me is I will not be traveling this year like I did last year. I will be more consistent in my workouts and meal planning,

I started the HFC with a weight of 195 pounds, with a 35″ waist. I know I need to get my waist in the 32- 31 and half inch range. I need to lose the fat and maintain the lean body mass. So I’m estimating to weigh about 183 in total weight. (lose 15 pounds of fat and gain about 3 pounds of muscle)

Goal is to eat 5 to 6 times per day, Start off with about 1900 calories,

40% protein, 40% Carbs, 20% good fat. That’s 190 grams protein, 190 carbs (Complex and veggies) and 40 grams good fat.

Food Plan:

Breakfast

The “protein pancake” is my everyday breakfast and mid morning snack. It provides me with over 40 grams of protein and high level complex cabs to start my day and mid-morning boost.

Mid Morning Snack

My mid- snack would usually be a high protein (40 grams) smoothie, however being on the road I usually have a Muscle milk or Premier RTD (ready to drink) protein shake that you can pick up at Costco or Sam’s Club. Sometimes I’ll have “Pure Protein” bar a lot of brand name brands are high in sugar and carbs. Find one low in sugar and has at least twice as many protein grams as carbs grams.

Lunch

Lunch is usually 2 fist sized portions low Carb, high fibrous vegetables ( to help fill me up, I’m a large volume eater!) like broccoli, cauliflower, Brussels sprouts, half cup of brown rice, or sweet potato, or yam and a palm sized piece of chicken, fish, or turkey.

Mid Afternoon Snack

Either a Protein Shake or protein pancake. NF cottage cheese with apple

Dinner

For dinner, I started to eat more grilled chicken salads with balsamic vinaigrette dressing, and no snacking after dinner. I like to drink decaf green tea in the evening when the little voice in my head tells me to go to the fridge and look for food! I do have sugar free Popsicles in the freezer for desert cravings. (15 calories)

Water

Throughout the day I drink about 4 liters of water every day, this is important for many reasons and the fact that when you are consuming more protein and tearing down muscle fiber during workouts your body needs to flush out more toxins.

Nutrition Supplements

  • Protein Powder: EAS vanilla whey protein powder, I like the taste and I can still buy it on-line at Sam’s Club for about $38 for 5 pounds.
  • Creatine Monohydrate: Fitness Labs German Creatine
  • Glutamine: L-Glutamine, help builds and preserves lean body mass.
  • Fish Oil: I take fish oil capsules, Flax-seed oil (in my smoothies or salad),
  • Flax Oil
  • Multi-mineral Vitamin
  • Potassium
  • Calcium
  • Vitamin B complex
  • Vitamin C, D, and E
  • Triple flex for joint support