LiveFit Phase 1 Female/Male Diet

Female Diet for Phase 1!
You can download the approved food list here:http://www.box.com/s/29fkpzngutsmgu281ird

Breakfast:
5 egg whites
Unlimited vegetables (see list)
1 serving of starch (see starch list)

Mid-morning:
2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR
Small meal option (see list)
Unlimited vegetables (see list)

Lunch:
6 ounces of lean meat (chicken breast, white meat turkey; white
fish like tilapia and orange roughy, boiled shrimp, egg whites)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Mid-afternoon:
2 turkey or chicken muffins (see recipe), OR homemade protein bars (4 squares) OR
Small meal option (see list)
Unlimited vegetables (see list)

Dinner:
6 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Evening- 5-6 egg whites / USN Pure Protein IGF1

Unlimited vegetables (see list)

** No carbs (starch) after 7:00 PM (or about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a half a citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

Male Diet for Phase 1:

Breakfast:
8 egg whites & veggies OR 5 egg whites and 1 whole egg.
1 serving of vegetables (see list)
1 serving of starch (see starch list)

Mid-morning:
4 turkey or chicken muffins (see recipes) OR
Small meal option (see list)
Unlimited vegetables (see list)

Lunch:
8 ounces of lean meat (chicken breast, white meat turkey; or 10 oz white fish like tilapia and orange roughy)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)

Mid-afternoon:
4 turkey or chicken muffins OR
Small meal option (see list)
Unlimited vegetables (see list)

Dinner:
8 ounces of lean meat (see above)
1 serving of starch (see starch list)
Unlimited salad and vegetables (see list)
Evening- 6-8 egg whites**
Unlimited vegetables (see list)

** No carbs (starch) after 7:00 PM (about 3 hours before bedtime).

Limit fruit to twice daily: berries first thing in the morning and then a full citrus serving or banana after a workout with your protein shake. Carry a small apple in your gym bag at all times in case an energy slump hits!

About lifestylechallenges

Brand & Marketing Manager | BA Graphic Design & Multimedia | Higher Diploma in Photography | USN Lifestyle Athlete | Busy studying Sports Nutrition & Supplementation | USN 12 Week Challenge Contestant | Passionate about healthy living and working out...

Posted on January 4, 2012, in Daily Post and tagged , , , . Bookmark the permalink. 2 Comments.

  1. Hi Claudine,
    Is this eating plan for a weightloss/muscle buiding 12 weeks or just for muscle gain?

  2. Hi Louise this is the Diet for the LiveFit trainer that I am currently doing. See the drop down LIVEFIT Trainer with the training plans etc. This is NOT for the USN Challenge 12 Weeks Competition. Let me know if it is not all that clear🙂

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