Can’t out Train a Bad Diet!

on 07.01.2013 / by admin / Comments Off on Can’t out Train a Bad Diet! in From Inez

Jan Meal Plan: Cant out train a bad diet so here is a sample meal plan to help you jump start your NYE resolutions. Remember “ABS” are made in the kitchen (aka…you eat junk, you look and feel like junk)

Meal 1: 2-4 egg whites and 1/2 cup of oatmeal, 1 handful of berries

Meal 2: 1- 2 rice cakes with 1 tbsp of natural nut butter

Meal 3: 4oz of chicken breast, 96% fat free turkey or white fish, 1 cup of any green veggies,1/4 cup brown rice

Meal 4: 1 – 2 scoop protein shake, 1tbsp of natural nut butter, 1/2 banana

Meal 5: 5oz of lean protein white fish, salmon, chick, 1 large mix green salad, tomatoes, 1/4 cup of avocado


To help with achieving your goals try to adopt the below nutrition commandments – it’s where 80% of your results are going to come from. Try adding a new commandment each week.

Nutrition Commandments

  1. Eat every 2 ½ – 3 ½ hours.
  2. Drink at least ¾ – 1 gallon of water daily, spread evenly throughout the day.
  3. Limit your use of butter sprays, artificial sweeteners and oils.
  4. Avoid skipping meals, which slows metabolic process and lead to muscle atrophy
  5. Maintain a consistent daily caloric intake to keep your energy level high.
  6. Whole, organic, or fresh foods are better than frozen, frozen is better than canned
  7. 7 to 9 hours of sleep per night and 8 to 10 on the weekends if at all possible
  8. Add 1 cup of green veggies of your choice anywhere during the day your hungry
  9. ONLY 1 Free meal a week after successfully adhering to clean eating for 5 consecutive days, anything that is not on this meal plan or the approved exchange list is considered a “cheat”
  10. No alcohol unless it is your Free meal, 3 MAX.
In Health and Fitness,
Inez Sobczak
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