meal plan 6 at 70kg (154lbs) 1476 cal
meal 1 1143 cal 5 banana 200ml coconut milk 60g quick oats 40g vanilla protein powder 100g Greek yogurt 1 cup frozen mango chunks 14g honey
meal 2 293 cal 2 slices tip top raisin toast 50g organic strawberry jam
meal 3 40 cal multivitamin fish oil 5g creatine
pros: -the energy provided was sufficient for my requirements -the smoothie taste balls to the wall amazing -had enough protein to maintain muscle mass seemingly -the feeling of being fasted feels fantastic -easy meal prep
cons: -one meal a day can be hard -its a lot to cram into an hour -my child kept wanting to drink my smoothie
this has honestly been the best meal plan I've used so far, it helped me cut weight really quickly for my weigh in, but also it left me feeling great every day and looking forward to my evening meal and when you can look forward to something you don't get as easily distracted by things on the way, like work food.
alright so i lose my fight on points, no big deal i learnt a lot from it and can come back stronger next time. after woulds i went on a big food binge for a week and a half and that brings us to today here and now. i started my new meal plan today to get back on track and i plan to fight a bit lower weight in 3-4 months from now. in the week pf binge eating i have also been doing a lot of research for myself to find things i can add to my plan for overall health and well being because i really want that to be my focus, i will continue to fast 23:1 but im working on making my meal plan healthier so i can become the best version of myself i can become. its obviously a work in progress and I'm no expert on the topic so if you have any suggestions or criticisms for my new meal plan i would love feed back. here it is
meal plan 7 at 72kg(158lbs)
meal 1 63 cal 20g spinach 20g kale .2 cup lemon juice 25g pineapple .2 cup parsley 5g mint leaves 2g organic essential greens
meal 2 1077 cal 40g vanilla protein powder 100g Greek yogurt 2 tbsp cinnamon powder 500ml coconut milk 5 banana 65g quick oats
meal 3 66 cal multivitamin fish oil creatine
pros: -micro nutrients are a hell of a lot better than any plan I've gone with in the past -i will be consuming only liquids and i like that -it should help me get to my new goal weight of 65kg -hopefully i will feel healthier for it -the banana smoothie rocks
cons: -massive caloric deficit -green shake taste like trash -i mean absolute garbage -you cant understand unless you try it its horrible -obviously again its 1 hour of eating a day so its a challenge
Pre-workout i wanna talk quickly about how i feel about pre-workout. definitely a sometimes thing, i took it for a extended period of time the first time i used it and it caused anxiety problems for me to the point where i was only getting 2 hours sleep some nights, so i quit taking it for months. the only reason i started taking it again recently is because i wanted the energy for my fight, but now I'm back to not taking it most of the time. i love what it does, hate what it can do.
my conclusion here and what i really want more than anything is for someone to take something, anything from this and improve their own lifestyle, learn from my bad meal plans, get the curiosity to learn about this stuff themselves, ask me questions, help me learn as well.
i cant say that I've made all the right choices, far from it. but one thing i am absolutely certain of is if i can lose 46kg (101lbs) so can anyone else who was in my situation all you need to do is believe you can do it, get a momentum and ride that till you hit your goals. I am going to live a long and happy life and have the privilege of spending it with my family, i truly believe i have broken the cycle of my families bad habits and you can to!
thanks for you time here are my before and after photos if anyone is interested. http://imgur.com/lTPt1fd
please give feedback. thanks for your time.
TLDR; i was overweight, these are the meal plans i used to lose weight, now I'm not overweight.