I drastically changed the way I eat. I don’t like to use the word diet; instead I say I eat clean. When I say diet it sounds like it’s not a permanent change.  I spend more time making an effort to plan out my meals ahead of time and prep them at the beginning of each week

I like to cycle my carbohydrates.  This is where I will consume lower amounts of carbs to no carbs for a number of days and then I will have 1 high day or refuel day, usually on my leg day because I need the energy to get through that workout. I will vary the rotation depending on what results I am getting. I like to eat breakfast right after I wake up.  I will also consume a carbohydrate, and post workout shake within 30 min. after I complete a workout session. I consume 6-8 meals a day and I eat every 2-3 hours throughout the day. A shake is considered a meal.  I prepare my meals ahead of time because the worst thing is when you are hungry and you have to struggle to find something to eat, a lot of times this is when I eat something I shouldn’t.  I love the statement; if you don’t prepare, you’re preparing to fail.  At the beginning of the week I will prepare my meals and put them in Tupperware so they are ready to go.  I will also put protein powder into shakers before I go to work so all I have to do is add water.

Breakfast-

1/2 cup oatmeal with one fourth cup of fresh blueberries. On a high carb day 1 cup of oatmeal

6 egg whites

2 tablespoons of natural peanut butter mixed in with oatmeal

1 cup veggies

Mid-morning

1 scoop of protein

Lunch

6 oz. Ground turkey burger

1 cup veggies

half cup of brown rice, 1 cup high carb day

Afternoon

1 scoop of protein

Dinner/pre workout 

6 oz. Tilapia

1 cup of veggies

one fourth cup of quinoa, half cup high carb day

Post workout right after workout session

1 scoop of protein

3 rice cakes

Evening meal

4 oz. ground turkey burger

1 cup veggies

Before bed

1 scoop Casein protein

Sources of food:

Protein: Turkey, chicken, fish, egg whites, protein powder

Carbs-Quinoa, sweet potatoes, yams, oatmeal, brown rice

Veggies-Green beans, leafy greens, broccoli

Fats-Natural peanut butter, almonds, almond butter, olive oil, avocados.

I drink 1-2 gallons of water a day, even when leaning out.