| Breakfast: Oatmeal with eggwhites, low fat milk and fruits (banana, apple or frozen berries) Pre-workout snack: Pineapple chunks + apple or banana Post-Workout Snack: Low fat chocolate milk Lunch: leftovers from last nights supper Afternoon snack: low fat greek yogurt with frozen berries Supper: Usually a combination of carbs (quinoa, brown rice or whole wheat noodles), meat (chicken, pork loin, fish, beef) and some veggies (avocado, tomatoes, cucumber, zuchini, peppers, carrots, onions) Mid night snack: Bowl of cereal with low fat milk and frozen berries or apple with almond butter Late night snack (if required): Banana I sometimes supplement with almonds or dark chocolate at various times during the day when I feel hungry and I drink a lot of coffee and water. I play hockey once a week and workout 3-4 times a week @ 45 mins a pop. Went from 167 lbs and 18.5 body fat % to 155 lbs and 12.4 body fat % in 2 months. I have ~1 cheat meal a week and drink some wine on Fridays and Saturdays as well as 1-2 post hockey game beers. |