Breakfast
Eggs Pancake
Ingredients:
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 scoops of whey protein powder (40 grams of protein, 200 calories)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
Directions: Pour all ingredients into juice blender. Blend for 30 seconds. Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat. After pouring the mix, turn into low heat. When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake. You can sprinkle it with another couple packets of splenda or nutrasweet
Nutrition info:
Calories: 450 calories.
Grams of fats: 20
Grams of protein: 65
Lunch (0 calories).
Dinner 2: 11 PM:
3 eggs (15 grams of protein, 15 grams of fats, 200 calories)
2 scoops of whey protein (40 grams of protein, 200 calories, 0 grams of fats,)
1/2 a cup of egg whites (10 grams of protein, 50 calories)
Half a teaspoon of vinegar
A teaspoon of salt
3 packets of splenda or nutrasweet
Butter Cooking Spray
8 ounces of cooked dark chicken (60 grams of protein, 22 grams of fats, 450 calories)
Directions: Pour all ingredients into juice blender. Blend for 30 seconds. Pour mix into pre-heated frying pan sprayed with the butter cooking spray on high heat. After pouring the mix, turn into low heat. When the eggs pancake is dry, turn sides, wait a little bit until it's fully cooked like a pancake. You can sprinkle it with another couple packets of splenda or nutrasweet
Nutrition info:
Calories: 900 calories.
Grams of fats: 52
Grams of protein: 125
Total calories: 1350 calories
Total grams of fats: 72
Total calories from fats: 648
Percentage of fat calories: 48% fat calories
Total grams ofProtein: 190 grams of protein.
Percentage of calories from protein: 56%
NOTE 1: This diet has a total of 1350 calories, which is very low for a person who lifts weights, and does aerobic exercises (such as fast-walking, bicycling, stationary bicycling, jogging and running. So if you feel very hungry between meals choose one of the following snacks any time you feel a deep hunger and weakness:
NOTE 2: If after eating one of these 200 calories snacks you still feel weak and hungry. Eat another 200 calories snack
NOTE 3: If 1 snack between meals is added to the diet, the total calories will rise to 1550
NOTE 4: If 2 snacks is added to the diet, the total amount of calories will rise to 1750
NOTE 5: If 3 snacks are added to the diet, the total amount of calories will rise to 1950 calories
Snacks allowed between meals:
4 ounces of cooked dark chicken: 200 calories (30 grams of protein, 10 fat gr)
3 scrambled eggs: 200 calories (15 grams of protein, 15 grams of fats)
4 ounces of Regular deli ham (200 calories, 10 grams of fats, 25 protein grs)
3 oz White mexican queso fresco (200 calories, 18 grams of fat, 18 grams of fats)
2 oz of Cheddar cheese (200 calories,
