Summer meal plan June 2013 Feed the butt/Keep the

Summer meal plan June 2013
Feed the butt/Keep the teeny tiny waist
Just like Fit Buzz associates Christina/Panchy
Breakfast (6.00-9.00am)
The focus?
- Protein
- Carbs
- The good fats
FIRST...
Zero calorie 'tasty' water (day time)
One of the FitBuzzers that I trained 2 years ago made me proud yesterday. I hadn't seen
him for about a year. And he was sipping on zero calorie water recipes that I'd shown him
all those months ago :). It was lime + water.
But here's one that you can try. You can use a bottle and carry that around with you. You
should be able to get through a whole day and a workout. Just refill it once the water runs
out (About 3-5 times). Remember... drinking enough water plays a huge part in developing
this teeny tiny waist/big butt S-Curve physique. And you will indeed drink as much as is
listed below in one day.
Mango-ish zero calorie 'tasty' water
Ingredients
– 1/2 cup of frozen mango chunks
– 1/2 of a lime (thinly sliced)
– Mint (It just adds to the refreshing-ness)
Directions
1. Combine all ingredients into the bottom of a pitcher (Bottle if you're taking it on the
move).
2. Cover with 1-2 cups (depending on the size of the pitcher) of ice.
3. Then pour the water in.
4. Place in the fridge for 3 hours before drinking.
Zero calorie 'tasty' water (evening)
Watermelon and rosemary
Ingredients
- 2 cups of chopped watermelon
- 2 large sprigs of rosemary
Directions
The same as above
The breakdown
– Watermelon – Because of vitamin C and amino citrulline
Breakfast continued... (6.00-9.00am)
The focus?
- Protein
- Carbs
- The good fats
Balanced nutrients oatmeal
(The big breakfast)
Because many of you are trying to grow your butt and S-Curve, yet keep the teeny
tiny waist.
So we're going to start with a large serving of a balanced nutrient meal (Still using the
calorie intake that the OSC precise calorie calculator provided in purple text) and then to
reduce the size of your meals until the last meal of the day.
Ingredients
- Oatmeal
- Frozen berries
- 1/2 tsp of cinnamon
- 2 scoops whey protein
- Unsweetened Almond milk
- Flaxseeds
Directions
1.
2.
3.
4.
5.
6.
Mix all 'dry' ingredients together - Oatmeal, protein powder, flaxseeds & cinnamon.
Place mixed dry ingredients into a bowl.
Add almond milk and stir.
Cover bowl with a plate cover (For microwaving food) and place in microwave.
Cook 4-5 minutes (At 50% if your microwave has a power setting).
Add frozen berries when ready to eat (It doesn't matter which berries. Blue, rasp,
straw...)
The breakdown
Only add berries if you perform an early morning workout. Fruit is an A-rated food and
natural food too. But they are still spikey carbs. So, you can add them (The frozen crunch
is awesome - And an early morning spike isn't such a bad thing. But it may be a good idea
to tame it a little, or just reduce the amount that you add).
- Almond milk - So that you don't add any extra crappy fats compared to using half/full fat
milk (Oatmeal is high in the fats that we do want and low in saturates).
- Whey protein - Because this meal needs a protein boost. Just get creative with the berry
and whey flavor combos.
Snack (10.00-11.00am)
The focus?
– Protein
– Fat
Chobani yogurt
The breakdown
- Because the nutrient make up is 'good enough' for an S-Curve snack.
- Because it's easy access. Done-for-you food on the move.
- Feel free to add some nuts. Any that are high in mono/poly saturates.
Lunch (12.00-2.00am)
The focus?
– Protein
– Fat
– Fibrous carbs (Remember, fibrous carbs 'veggies' are not very calorie dense. Which
means you can eat a lot of them without worrying about overloading your total daily
in take. In fact, simply eat fresh crunchy veggies as your daily snacks if you don't
have the time to prepare snacks).
Simple chicken salad (lunch)
Ingredients
- Walnuts
- Your favorite fresh greens
- Chicken breast chunks/slices
Directions
- Simply place all ingredients onto a plate and add your fave dressing (B-rated minimum
please :D)
- Eat!
The break down
- Chicken breast, because it contains less fat and more protein than chicken thigh.
- Walnuts because it's super high in the fats that we do want.
Snack (3.00-4.00pm)
The focus?
– Protein
– Fat
Prepare this smoothie
Prepare it at the start of the day and bring it with you on your journey. At work? Just throw
it in the fridge.
Ingredients
- 2 tbsp hemp seeds
- 1 cup water
- 1 banana
- 1 cup chopped kale
- 1 cup chopped collards
- 1 cup chopped spinach
- A handful of parsley
- 2 tbsp dried (or fresh) mint
- 1 tbsp maple syrup/raw honey/ or 2 dates (soaked)
- Juice of 1 lime
Directions
- Blend and serve
The Break down
- Super foods @ hemp/kale/parsley
- Banana - Great for assisting with pre-workout nutrition
Dinner (7.00-10.00pm)
The focus?
– Protein
Tuna
Remember, we're going to avoid carbs in this meal to avoid a possible build up of
unwanted fat. You've already increased your daily intake (For growth purposes) And you're
already feeding your muscles in the right way so that your gains are protected.
Ingredients
- Can of tuna
- Celery
- Raw almonds
- Green onions
- Soy sauce (There are some that are high in protein)
- Sesame oil (Feel free to leave this out)
Directions
1. Drain tuna and chop into small chunks. Place into a bowl
2. Place almonds on a tray and cook over a low heat until brown
3. Chop up the green onions/celery and add to the tuna bowl
4. Top with soy sauce and sesame oil
Late night snack (10.00-12.00pm)
The focus?
– Protein (Slow digesting)
– Fat
Let's keep it simple. It's been a long day. Take some casein before bed. Or you can skip a
late night meal.
Shaun
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