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28 abril 2020
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29 febrero 2012
Peso:
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Dieta seguida:
58,1 kg
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29 febrero 2012
Peso:
Disminuído hasta ahora:
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Dieta seguida:
58,1 kg
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09 enero 2012
Breakfast is split into halves - 1/2 the oatmeal before, and 1/2 after my workout.
Snacks are 3 different parts - 1st snack is egg whites with all the veggies
2nd snack is the protein shake with egg whites, herbal coffee and protein powder
3rd snack is the grilled chicken. I was supposed to eat celery with it. I forgot.
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02 noviembre 2011
This menu actually covers 7 meals. Here is how:
1. Breakfast is to be divided. Half of the hot cereal to be eaten within 1 hour of waking up, the other half to be eaten after cardio exercise. If no cardio, don't eat the second half of the breakfast.
2. The menu items in the snacks are to be divided into 3 snacks. The snacks are to be eaten between meals - 2 to 4 hours time between each meal or snack.
A. 1 snack is an omelet - I prepare it in a large quantity, and divide it to last for 2 or 3 days. The omelet items are: the egg and large egg whites, the onion, mushrooms, broccoli and zucchini.
B. 1 snack is the plain greek yogurt with almonds and an apple
C. 1 snack is a protein shake, made with the liquid egg whites (the kind in the carton - they are pasteurized and safe to eat without cooking) 1/4 cup soy milk, 2 cups of brewed cold herbal coffee and a tablespoon of splenda. Its also delicious with a dash of cinnamon and vanilla.
Substitutions: Breakfast - other types of berries, peaches or apples, chopped and added to cereal in similar quantities.
Lunch - other types of FRESH fish - can also be cooked from frozen. Check for sodium content. Avoid if there is more than 50-75 mg sodium per ounce
***light firm tofu can be subbed in for the fish. Heat it in a pan sprayed with pam. Season with cumin, chili powder and lime.
Dinner - 1/2 cup 1% fat cottage cheese can be subbed in for the salmon.
Snacks - use any other small fresh fruit in place of the apple, other nuts can replace the almonds, and tofu can replace the eggs in the omelet. Use Jarrows protein powder - 2 tablespoons - in place of the egg whites in the protein shake.
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