Jersey #9: Kentucky's Journey

So last time I wrote down what I eat for my meal plan, but now I have for you the details of my diet. First, here are the options and serving sizes:

Protein

4oz lean beef, poultry, fish
6 egg whites
1 yolk, 3 whites
1 scoop protein powder

Fat

1 tsp mayonnaise
1-2 tsp salad dressing
1 tbsp peanut butter

Fruit

1 pear, apple, banana, kiwi, orange
½ cup fruit cocktail
¾ cup blueberries
1 ¼ cup strawberries
½ cup applesauce

Carbs

2 slices whole wheat bread
½ cup pasta cooked
½ cup brown rice cooked
¼ cup grape nuts
½ cup cooked oatmeal
¾ cup shredded wheat
5 oz baked potato

Meal 1

1 carb
1 fruit
½ protein
multi-vitamin
3g glutamine
fish oil
vitamin C
5g creatine

Meal 2

1-1 ½ carb
1 protein
1 fat

Meal 3

1 carb
1 protein
2 fat
1 veg
fatty acid

Meal 4

1 carb
1 ½ protein
1 fat
1 veg

Meal 5

1 ½ protein
1-2 veg
fatty acid
vitamin C
multi-vitamin

You'll notice that this diet also includes some supplements. When exercising and dieting, you're body is undergoing a lot of stress and changes. It is important that your body still receive all vital nutriets. In addition to those nutrients (Vit C, Multi-Vit, Fatty Acid such as fish oil) I have also added Creatine and L-Glutamine. In my experience, creatine is one of the safest and most effective supplements on the market. It can be cycled on for one month, skipped for a week, and then restarted again. The only important thing to remember when taking creatine is to be sure that you drink enough water, because it works its magic through delivering extra water to the cells in your muscles, allowing them to work longer and harder - without that water the body becomes easily dehydrated and could be sucking it out of more vital areas. Glutamine is an amino acid which can work wonders in your body promoting health and growth.

Here are two articles from www.bodybuilding.com which can help you learn more about these supplements:

Amino Acids:

Creatine: