Body Builder Diet
What it is
This is a well-balanced diet that eliminates all processed foods, with the occasional protein bar or shake. I call it a bodybuilder diet because most of the weekly diet plans I followed, I found on bodybuilder.com. This diet helps feed your body what it needs to prepare for an intense workout and for recovery after a workout. The caloric intake is based on height, weight and activity level. Daily caloric intake comes from 45% carbohydrates, 35% protein and 20% fat.
Still inspired from the same friend who had been competing in fitness competitions, I knew I was going about my previous diet in an unhealthy way and since I was at a standstill with my weight and fitness goals, I was ready to embark on a new diet with high hopes of new results. Now my goal was to not only lose weight but sculpt lean muscle.
What I ate
Breakfast (8:00am): My morning consisted of scrambled eggs with salsa for flavoring. One egg mixed with two egg whites. Low sugar instant oatmeal or one slice of wheat toast.
Snack (10:00am): Handful of almonds.
Lunch (12:00pm) : Salad with grilled chicken and avocado. Light dressing.
Snack (3:00pm): Greek yogurt with blueberries.
Dinner (6:00pm): One protein of my choice along with two veggies or large salad.
One gallon of water throughout the day.
* This is an example of a typical day. Each day varied. Based on a 1,250 calorie diet. I used MyFitness Pal to track calories and percentages. I pulled most of my meal plans from bodybuilder.com
I worked out six times a week. Monday, Wednesdays, Friday were my lift days. These days consisted of doing the same exercises each lift day. Each lift day was a full body workout, using my own body weight for most of the exercises and mixing in some cardio moves to keep my heart rate elevated. Tuesdays, Thursday and Saturdays were my cardio days where I ran for 40mins. I found this workout through social media. to learn more about this workout you can checkout Face Book: Bikini Body Mommy Challenge.
I lost a total of 6lbs on this diet in 90 days. With a 4.44% weight loss. After this weight loss I plateaued and continued to maintain my new weight of 129lbs.
I liked this diet for its flexibility. Each day of the week I was eating something a little different. I felt great. Not sure if it was due to the workouts or the diet. I can see how one can easily go over the caloric intake for the day with this diet. I felt it was important to log everything I ate to prevent this from happening. I would recommend this diet as I felt it was well-balanced.