Make sure you nibble
away at calories each
week; you don't want
to do anything drastic
because you might start
to lose some lean body
tissue. If you find you
are losing weight too
quickly or too slowly,
make the proper caloric
adjustment each week.
Beware of those
sneaky hidden calories
like Pam, sugar alcohols
and salad dressings.
These have more calories
than you think and some
of them cause chemical
reactions in your body
that might cause you to
retain water. Read food
labels carefully!
Cheat meals can be a
tricky area. Oddo thinks
some women can have
them sparingly and do
well; but for others,
cheat meals just set off
cravings that send them
tumbling off the wagon.
He also thinks that, for
the most part, it's smart
to stay away from sugar
because it's bad for
insulin levels.
SUPPLEMENTS
Adding
supplements can
help the quality
of your nutrition.
They add balance
and help you get
the nutrients you
might not get on a
restrictive-calorie
diet.
Oddo Suggests:
BCAAs
Glutamine
Multivitamins
Digestive Enzyme
Essential Fatty
Acids
Alpha Lipoic Acid
SAMPLE ONE DAY MENU PLAN:
Meal 1
1/2 cup Blueberries
4 Egg Whites
1/3 cup Oatmeal
Meal 2
1 tbsp Peanut Butter
2 Rice Cake(multi-grain)
1 scoop Protein Powder
(whey)
Meal 3
3 tbsp Balsamic Vinegar
1/2 cup Brown Rice
4 oz. Chicken
1/4 cup Marinara Sauce
1 small Salad
Meal 4
1 tbsp Peanut Butter
1 scoop Protein
Powder(whey)
1/2 cup Yogurt(plain,
low-fat)
Meal 5
1 cup Broccoli
3 tbsp Balsamic
Vinegar
1 medium Salad(with
tomato and onion)
1 Whole-Wheat
Tortilla
4 oz. Turkey
Meal 6
1 tbsp Flaxseeds
1/2 cup Strawberries
1 scoop Protein
Powder(whey)
Total Macronutrients For The Day
Calories: 1596.9
Fat: 38.34 g
Carbs: 138.87 g
Protein: 172.08 g
MUSCLEMEMORYMAG.COM
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