My Dream Body
Food List
PROTEINS
Chicken Breast
Crab
Egg / Egg Whites
Lean Ground Beef
Lean Ground Turkey
Lobster
Low Fat Cottage Cheese
Salmon
Shrimp
Top Round Steak
Top Sirloin Steak
Turkey Breast
CARBOHYDRATES
Apple
Beans
Black Rice
Blueberries
Brown Rice
Corn
Fat Free Yogurt
High Fiber Cereal
Oatmeal
Oranges
Popcorn
Potato
Quinoa
Raspberries
Rice Cakes
Strawberries
Sweet Potato
Squash
Torillas
Whole Grain Breads
Whole Wheat Pasta
Wild Rice
Yams
VEGETABLES
Artichoke
Asparagus
Broccoli
Brussels Sprouts
Baby Spinach
Cabbage
Cauliflower
Celery
Cucumbers
Eggplant
Green Beans
Green Peppers
Kale
Lettuce
Mushrooms
Onions
Peas
Peppers
Spinach
Tomatoes
Zucchini
HEALTHY FATS
Avocado
Chia Seeds
Cold Water Fish
Extra Virgin Olive Oil
Flaxseed
Flaxseed Oil
Low Fat Cheese
Low Fat Salad Dressings
Low Sodium Nuts
Natural Peanut Butter
Nuts
Olives
Olive Oil
Pumpkin Seeds
Sunflower Oil
Sunfollwer Seeds
Virgin Coconut Oil
Raw Almond Butter
SNACKS
Apples and Peanut Butter
Amonds
Bananas and Peanut Butter
Cottage Cheese and Avocado
Fruit Bowl
Fruit Salad (use baby spinach)
Fruit Smoothie
Half a Chicken Pita Sandwich
Protein Bar
Pumpkin Seeds
Sunflower Seeds
Warm Apple with Cinnamon
Warm Pear with Cinnamon and Ricotta Cheese
VEGETARIAN PROTEIN SOURCES
Tempeh
Seitan
Tofu
Textured Vegetable Protein
Soy Foods
Veggie Burgers
Eat 4 To 6 Times A Day.
Make sure to always combine protein and carbs with every meal (this makes it easier for your body to break down the food), as well as good fats. *Choose from food list above*
NOTE: If your goal is to lose fat you shouldn't have carbs for dinner. You also shouldn't eat after 7pm.
Prepare Your Meals In Advance:
I know this can be annoying, however this makes it easier to stick to the 4 to 6 meals a day. This includes snacks you plan to eat.
Drink Lot's Of Water
The human body is composed of more than half water weight. Water is part of every tissue, organ and cell. Many chemical reactions involved in metabolism, respiration and digestion require water. Without proper hydration your kidney's and intestines wouldn't be able to rid of waste properly. It's extremely important to stay well hydrated to help lean muscle stable and growing. To find the right ounces of water multiple your weight by 2/3. For example if you weighed 175 pounds you would multiple that by 2/3 and leaen you should be drinking about 117 ounces of water every day. Also if your working out, you should add 12 ounces of water to your daily total for every 30 minutes you workout. For example if you workout 45 minutes a day, you would add 18 ounces of water to your daily intake.
WeightOunces of Water Daily
100 pounds 67 ounces
110 pounds 74 ounces
120 pounds 80 ounces
130 pounds 87 ounces
140 pounds 94 ounces
150 pounds 100 ounces
160 pounds 107 ounces
170 pounds 114 ounces
180 pounds 121 ounces
190 pounds 127 ounces
200 pounds 134 ounces
210 pounds 141 ounces
220 pounds 148 ounces
230 pounds 154 ounces
240 pounds 161 ounces
250 pounds 168 ounces
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Drink 20-30 oz of water when waking up. Drinking water when waking up helps internal organs, starts you off on a good level of hydration, great way to wake your body up and ready for breakfast.
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Drink water in between meals. Drinking water 30 mins before a meal helps with digestion.
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Always drink water before you get thirsty! Being thirsty that's a sign that you are already dehydrated. SO DRINK REGULARLY.
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Don't forget to have a glass of water before going to bed (I hear this helps avoid strokes and heart attacks).
Eat Appropriate Portions
One way I learned how to measure my portions is the basic rule, using the size of the palm of your hand. Dont over eat, if you over eat your body will store the food as fat.
Another way is to use a measuring cup. Look at the Nutrition Facts label on the back of the product (look for the serving size) and measure it with a measuring cup. For example, fill a measuring cup with the right serving size portion of veggies, rice etc.
STAY FOCUSED!
Staying focused on your goal(s) is very important. Remember this is about 70-80% of your results. It's easy going to the gym for an hour, but what you put on your plate the rest of the day is the hard part.
Wrtie down your goals and at the top of the page write your WHY. Why is this something you want to do? When your about to eat or drink something you know will set you back, think about when you started. Think about why you paid for this food list. Ask yourself, are you happy with the way you look and feel? if not, then dont you dare cheat yourself out of having your Dream Body!
"Don't Be Mad At Results You Didn't Get, From The Work You Didn't Do."
Here are a few great snacks to eat within a hour of workout:
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Bananas: Bananas are known to be nature's power bar. They are full of digestible carbs and potassium, which aids in maintaining nerves and muscle function. Eat a banana and oatmeal 30 mins before a morning workout.
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Oats: Oats are full of fiber which means they gradually release carbs into your bloodstream. This keeps your energy levels consistent during your workout. Oats also contain B Vitamins which helps convert carbs onto energy.Have one cup 30 mins before your workout.
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Wholegrain Bread: Wholegrain bread is a good source of carbs. Have it with natural peanut butter or hard boiled eggs for high protein. If your going to workout around lunch time grab a turkey sandwich on wholegrain bread 45 mins before your workout.
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Fruit and Yogurt: Fruits are high in carbs and greek yogurt is high in protein. The carbs from fruit break down quickly and the protein prevent muscle damage. A great morning snack is fruit(s) and greek yogurt.
NOTE: Make sure to stay away from fatty foods before working out or you'll feel full and sleepy which can cause you to cramp up easily. Stay away from raw sugar and candy.
*These are snacks not meals (keep that in mind when preaparing your meals). Over eating can cause the body to store food, indigestion, sluggishness, nausea and vomiting.