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  #1  
Old 10-26-2016, 02:14 PM
CMeninno CMeninno is offline
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Join Date: Jan 2012
Posts: 9
Default 27th Transformation - Diet

Okay, ready to get some feed back on my diet to help me meet my goals for the Transformation Contest.
7 days a week I do this morning ritual:
5 am: Drink 12oz of water with 2 Tbsp of Braggs Apple Cider Vinegar, 1/4 tsp each of Tumeric & Cayenne Pepper
5:30 am: Take 3 Spirulina Pacifica-Spirulina Tablets
6:30 am: Take 2 tsp of Cod Liver Oil & Drink cup of black coffee
Total calories: 99 - Carbs 0 - Fat 10 - Protein 1

7 am: Pre-Workout - Drink 8oz of water with 2 Tbsp of Great Lakes Gelatin-Collagen Hydrolysate
Take Vitamins (400 mg Green Tea Extract, 5,000 IU Vitamin D3, 1 Joint Complex & Heart Plus 500 mg Vitamin C)
Total calories: 43 Protein 11 - Collagen Hydrolysate - 0 Carbs & Fat

7:30 am: Monday thru Friday I follow the above with a Workout

8:30 am Monday is a Paleoista Smoothie Recipe consisting of 4oz each of Almond Milk & Coconut Water
1 cup of Raw Kale
1/2 Avocado
1 scoop of Paleo Protein-Double Chocolate
1 Tbsp Flax Seed
1/4 tsp each of ground ginger & cinnamon
1 cup of frozen Blueberries
1 Tbsp Raw Cacao Nibs
1 oz fresh Mint
Total calories for smoothie: 517 - Carbs 51 - Fat 25 - Protein 32

1:00pm: Lunch (Monday-Thursday I eat the same lunch)
large plate of cut up raw Veggies(6 cucumber slices, 5 cherry tomatoes,6 zucchini or yellow squash slices, 1/2 celery, 4 broccoli spears, 1/2 carrot and 6 bell pepper slices) plus 6oz of skinned Rotisserie Chicken or Turkey
1 cup of Green Tea w/ lemon
Total calories:405 - Carbs 12 - Fat 20 - Protein 41

3:30 pm Snack (Monday-Friday I eat the same thing)
Apple with handful of nuts (ie. Almonds or Walnuts or Pecans)
Total calories:320 - Carbs 38 - Fat 18 - Protein 5

6:00 or 6:30 pm Dinner (All my recipes are pretty much Paleo)
Monday dinner was a Chicken & Broccoli Stir Fry
Garden Salad (with Romaine Lettuce, radishes, tomatoes, red onions, cucumbers, black olives, mushrooms & cilantro) mixed with homemade balsamic & olive oil dressing
4 oz of Fortissimo Red Wine mixed with seltzer water
Total calories according to myfitnesspal:830 - Carbs 72 - Fat 37 - Protein 45

7:30 cup of Green Tea with Lemon
3 - more Spirulina Pacifica - Spirulina Tablets
2 - more tsp Cod Liver Oil
2 - 500 mg Heart Plus Vitamin C
Total Calories:95 Fat 10 - Protein 1

8:30pm Snack of Bowl of mined fruit (Pineapples, grapes, pears & melon)
Total Calories:100

10:00pm (I do this 7 days a week - just before bed) Take another 2 Tbsp of Great Lakes Gelatin-Collagen Hydrolysate
Total calories:43 - Protein 11 -Collagen Hydrolysate 12g

According to myfitnesspal Total Calories consumed for Monday:2,409 - Carbs 173 - Fat 120 - Protein 136

Tuesday
5:00 am - 7:00 am exactly the same as Monday
Total Calories:142 - Carbs 0 - Fat 10 - Protein 12 - Collagen Hydrolysate 12
7:30 am Workout
8:30 am Breakfast (Tuesday & Thursday I eat the same breakfast)
1/2 Haas Avocado, 1 Tbsp Hemp Seed, 3 slices of grapefruit, 1/2 banana & 1 extra Large boiled egg
Total calories:371 - Carbs 35 - Fat 21 - Protein 12

1:00 pm - 6:00 pm exactly the same as Monday
Total Calories:725 Carbs 50 - Fat 38 - Protein 46

6:00-6:30 pm Dinner
Tuesday-Slow Cooker Southwest Chicken & Sweet Potato Stew
Same Garden Salad, Dressing & 4 oz of wine with seltzer water as Monday
Total Calories:684 - Carbs 38 - Fat 35 - Protein 47

7:30 - 10:00pm exactly the same as Monday
Total calories:238
According to myfitnesspal Total Calories consumed Tuesday:1958 - Carbs 124 - Fat 97 - Protein 118

Wednesday
5:00 am - 7:00 am exactly the same as Monday
Total calories:142 Carbs 0 - Fat 10 - Protein 12
7:30 am Workout
8:30 am: Breakfast
Monday-Wednesday-Friday I have a protein smoothie
Wednesday is a Paleo Protein Smoothie Recipe consisting of 4oz each of Almond Milk & Coconut Water
1 cup of Spinach
1 scoop of Paleo Protein-Vanilla Almond
1 Tbsp each of Flax Seed, Hemp Seed & Chia Seeds
1/4 tsp each of ground ginger & cinnamon
1 cup of frozen Blueberries
1 Tbsp Raw Cashew Butter
1 oz fresh Mint
Total calories for smoothie: 505 - Carbs 53 - Fat 20 - Protein 35

1:00 pm - 6:00 pm exactly the same as Monday
Total Calories:725 Carbs 50 - Fat 38 - Protein 46

6:00-6:30 pm Dinner
Wednesday Slow Cooked Beef Stew w/Sweet Potatoes
Same Garden Salad, Dressing & 4 oz of wine with seltzer water as Monday
Total Calories:568 - Carbs 40 - Fat 24 - Protein 40

7:30 - 10:00pm exactly the same as Monday
Total calories:238
According to myfitnesspal Total Calories consumed Wednesday:2,046 - Carbs 134 - Fat 95 - Protein 135

Thursday
5:00 am - 7:00 am exactly the same as Monday
Total Calories:142 - Carbs 0 - Fat 10 - Protein 12 - Collagen Hydrolysate 12
7:30 am Workout
8:30 am Breakfast (Tuesday & Thursday I eat the same breakfast)
1/2 Haas Avocado, 1 Tbsp Hemp Seed, 3 slices of grapefruit, 1/2 banana & 1 extra Large boiled egg
Total calories:371 - Carbs 35 - Fat 21 - Protein 12

1:00 pm - 6:00 pm exactly the same as Monday
Total Calories:725 Carbs 50 - Fat 38 - Protein 46

6:00-6:30 pm Dinner
Tuesday-Talapia w/Herb Butter, 1 cup of Cauliflower Rice & 3/4 cup green beans
Same Garden Salad, Dressing & 4 oz of wine with seltzer water as Monday
Total Calories:803 - Carbs 33 - Fat 35 - Protein 77

7:30 - 10:00pm exactly the same as Monday
Total calories:238
According to myfitnesspal Total Calories consumed Wednesday:2,250 - Carbs 129 - Fat 107 - Protein 159

Friday
5:00 am - 7:00 am exactly the same as Monday
Total calories:142 Carbs 0 - Fat 10 - Protein 12
7:30 am Workout
8:30 am: Breakfast
Friday is a Wild Strawberry Smoothie Recipe consisting of 4oz each of Almond Milk & Coconut Water
1 cup of Spinach
1 scoop of Paleo Protein-Vanilla Almond
1 small raw beet
1/4 tsp vanilla extract
1/4 tsp each of ground ginger & cinnamon
1 cup of frozen Strawberries
1/2 Haas Avocado
1 oz fresh Mint
Total calories for smoothie: 435 - Carbs 55 - Fat 12 - Protein 26

1:00 pm Lunch - Rotisserie Chicken Sandwich with 3oz Rotisserie Chicken, 1 Tbsp of Primal Kitchen Mayonaise, 2 slices Ezkiel Bread, 1 leaf Romaine lettuce, 2 slices tomatoes & 1 Dill Pickel Spear
Total calories:437 - Carbs 34 - Fat 23 - Protein 25

6:00 or 6:30pm Dinner
Friday - Pork Burgers on a bed of Sauteed Kale Greens
Same Garden Salad, Dressing & 4 oz of wine with seltzer water as Monday
Total Calories:709 - Carbs 23 - Fat 54 - Protein 21

7:30 - 10:00pm exactly the same as Monday
Total calories:238
According to myfitnesspal Total Calories consumed Friday:2,176 - Carbs 151 - Fat 120 - Protein 91

Saturday
5:00 am - 7:00 am exactly the same as Monday
Total calories:142 Carbs 0 - Fat 10 - Protein 12
7:30 Another cup of black Coffee - No Workout
Total calories:2

8:30 am: Breakfast
Paleo Sweet Potato Hash w/Sausage
2 poached extra large eggs
3 slices of gragefruit
1 cup of green tea w/lemon
Total Calories:640 - Carbs 62 - Fat 24 - Protein 42

1:00 pm Lunch - Almond Butter & Banana Sandwich - (2 slices of Cinnamon & Raisin Ezekiel Bread, 1 small sliced banana & 2 Tbsp of Almond Butter)
Total Calories:430 - Carbs 65 - Fat 16 - Protein 14

3:30 pm Snack - 4 cups of popped popcorn made w/olive oil & little salt & 8 oz of Fortissimo Red Wine mixed with seltzer water
Total Calories:320 - Carbs 20 - Fat 12 - Protein 2

6:00 pm Dinner
Saturday Dinner is left over Chicken & Broccoli from Monday
Sliced Tomatoes & Cucumber
4 oz of Fortissimo Red Wine mixed with seltzer water
Total calories according to myfitnesspal:685 - Carbs 58 - Fat 21 - Protein 43

7:30 cup of Green Tea with Lemon
3 - more Spirulina Pacifica - Spirulina Tablets
2 - more tsp Cod Liver Oil
2 - 500 mg Heart Plus Vitamin C
Total Calories:95 Fat 10 - Protein 1

8:00 pm Dessert Saturday - (My Cheat Meal) Homemade Apple Crisp w/scoop of Vanilla Ice Cream
Total calories according to myfitnesspal:784 - Carbs 165 - Fat 13 - Protein 8

10:00pm (I do this 7 days a week - just before bed) Take another 2 Tbsp of Great Lakes Gelatin-Collagen Hydrolysate
Total calories:43 - Protein 11 -Collagen Hydrolysate 12g
According to myfitnesspal Total Calories consumed for Saturday:3,096 - Carbs 370 - Fat 106 - Protein 122

Sunday
5:00 am - 7:00 am exactly the same as Monday
Total calories:142 Carbs 0 - Fat 10 - Protein 12
7:30 - No Workout

8:00 am: Breakfast
2 poached extra large eggs
3 slices of gragefruit
2 Slices of Beacon
1/2 cup of Sauerkraut
1/4 of Banana sliced
1 cup of green tea w/lemon
Total Calories:452 - Carbs 44 - Fat 21 - Protein 22

1:00 pm Lunch - Left over Tuesday Slow Cooker Southwest Chicken & Sweet Potato Stew Total Calories:429 - Carbs 19 - Fat 19 - Protein 45

3:30 pm Snack - 4 cups of popped popcorn made w/olive oil & little salt & 8 oz of Fortissimo Red Wine mixed with seltzer water
Total Calories:320 - Carbs 20 - Fat 12 - Protein 2

6:00 pm Dinner
Sunday Dinner is left over Slow Cooked Beef Stew w/sweet Potatoes from Wednesday
Same Garden Salad, Dressing & 4 oz of wine with seltzer water as Monday
Total Calories:568 - Carbs 40 - Fat 24 - Protein 40

7:30 - 10:00pm exactly the same as Monday
Total calories:238
According to myfitnesspal Total Calories consumed Sunday:2,011 - Carbs 123 - Fat 86 - Protein 121

Well, there it is in a nut shell. This is mostly how I eat any given week. I don't vary the breakfast, lunches or snacks to much but I do vary the evening meals weekly but they are pretty much Paleo Recipes that I find. I only allow myself to have dessert on Saturday, that's my treat for the week. I weigh between 122 to 124lbs and am 5'6 in height. I workout 5 days a week and take the weekends off for recovery. However, on the weekends I am mowing my lawn and working around my house. The only day I really don't do to much is Sunday that's a day of rest. My main goal for this challenge is to gain more lean muscle mass and increase my strength and to lose some fat in my trouble spots.

Thanks for reading, CMeninno
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  #2  
Old 10-27-2016, 10:41 AM
Craig Ballantyne's Avatar
Craig Ballantyne Craig Ballantyne is offline
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This looks great, how is this meal plan working for you so far?

PS - I'm a big fan of the Paleo Protein double chocolate.
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  #3  
Old 10-27-2016, 01:46 PM
CMeninno CMeninno is offline
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Join Date: Jan 2012
Posts: 9
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Craig Thanks for the feed back. This plan seems to be working okay. I've been on it for awhile. Based on my goals of building lean muscle & strength you wouldn't teak anything?

I love the Paleo Protein, it took me awhile to find a Protein without a lot of additives.
Connie Meninno
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  #4  
Old 10-27-2016, 04:01 PM
Craig Ballantyne's Avatar
Craig Ballantyne Craig Ballantyne is offline
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Connie, sounds great. I think it looks great for your goals.
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