Below is only and example of my diet. I'd like to state that it does VARY, especially before a photo shoot I make sure I am extremely strict and I don't cheat.
1. Drink a gallon of water per day. Sufficient water consumption is necessary if you intensify cardio workouts. Aids in detoxification of the body and weight loss.
2. Read and comprehend all labels on packaged foods. A rule of thumb is…if it's packaged, there are preservatives and junk you don't want to consume.
3. Stick with whole organic whole foods and low glycemic carbohydrates like Ezeikel grain sprout bread.
4. Stay away from bleached bread, salt, starchy carbohydrates such as pasta/bread, refined sugars, flour. Bad fats are hydrogenated oils or trans-fats, processed foods, excessive alcohol, coffee etc…
5. Take a daily multi-vitamin with calcium and iron (for women). Make sure there are no synthetic fillers.
6. Try to eat a high protein/fiber diet with low glycemic carbohydrates.
7. Drink natural herbal teas. They help aid in proper digestion, especially mint tea.
8. Make sure you do research on any supplements you consume & the brands are dependable. A good reference point is a minimum of ten years in business.
9. Two to three times per year, you should engage in a detoxifying program with cleansing teas. Take a daily anti-oxidant because of our environment and its daily pollution's.
10. Nutritional support is important for the complex operation of the body so take recommended supplements from a qualified specialist.
11. Nutrients are essential for the feeding of tissues of the body and are necessary to sustain intricate functions as it constantly reproduces new cells.
This meal plan is only an
example of Carmen's meals for pre-competition shape in Fitness, as well
as prior to a photo shoot or filming a fitness commercial. Her caloric
intake varies depending on her fitness goals. EveryBODY is different.
If you would like a customized meal plan e-program or workout fitness
e-program, please e-mail me, Carmen Garcia at: FitbodyStar@hotmail.com
Upon filling out my forms, I personalize meal plans designed for your
body type and composition. Get results TODAY with Carmen Garcia's Fitbody
Star e-fitness program!
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Sunday
Sunday is my favorite day because I get to cheat a little from my daily
meal plan program, but I never over do it!
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Monday
Meal #1 Egg white Scramble with chopped green onions and mushrooms. (3
egg whites/1 yolk). Half a cup of oatmeal with water.
Meal #2 Protein Shake mixed with water. Snack: Half a grapefruit.
Meal #3 Grilled organic chicken breast (4 oz.) with lemon and herbs. Olive
oil spray. Half a cup of steamed broccoli.
Snack: 1 cup of mixed fruit.
Meal #4 Protein Shake mixed with water.
Meal #5 Grilled Orange Roughy fish (4 oz.) with lemon on bed of spinach/lettuce
(mainly fresh greens). Oil and vinegar dressing (light)
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Tuesday
Meal #1 Egg white scramble with chopped green onions and mushrooms. (3
egg whites/1 yolk). Half a cup of oatmeal with water.
Snack: 1 small green apple
Meal #2 Protein Shake mixed with water. Snack: One small green apple and
2 tbsp. of low fat/organic peanut butter.
Meal #3 One can of white albacore tuna in water mixed with chopped onions/celery/spices/herbs
and Hollywood mayo. Half of boiled steamed potato. Small green salad with
light oil & vinegar.
Meal #4 Protein Shake mixed with water.
Meal #5 Ground turkey (spices). Half cup of steamed green beans. Small
steamed yam.
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Wednesday
Meal #1 Two boiled egg whites. Half cup oatmeal with water sprinkled with
raisins.
Snack: _ cup of low fat cottage cheese.
Meal #2 Protein Shake mixed with water. Snack: Half cup of almonds.
Snack: _ cup of steamed brown rice.
Meal #3 Grilled organic chicken breast (spices/herbs/lemon) over small
green salad. Olive oil and Vinegar.
Meal #4 Protein Shake mixed with water.
Meal #5 Lean grilled turkey patties. Steamed mixture of green veggies.
One small baked sweet potato.
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Thursday
Meal #1 Egg white omelet with chopped green onions and mushrooms. (4 egg
whites/1 yolk). Half a cup of Oatmeal with water.
Meal #2 Protein Shake mixed with water. Snack: One small banana.
Meal #3 Spicy turkey Chili (Carmen’s recipe) http://www.bodybuilding.com/fun/carmen7.htm
1 cup of steamed broccoli.
Meal #4 Protein Shake mixed with water.
Meal #5 Grilled Halibut with rosemary herbs and lemon. Steamed asparagus.
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Friday
Meal #1 Egg white scramble. (4 egg whites). Half a cup of oatmeal with
water.
Meal #2 Protein Shake mixed with water. Snack: Half a grapefruit.
Snack: _ baked sweet potato.
Meal #3 Organic lean turkey slices over bed of green salad.
Meal #4 Grilled Halibut with herbs and lemon. Steamed Asparagus.
Meal #5 Lean chicken stir-fry with mixture of favorite vegetables. Grilled
with light olive oil.
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Saturday
Meal #1 Protein Shake mixed with water.
Snack: _ cup low fat cottage cheese.
Meal #3 Grilled organic chicken chunks over small green salad. Light oil
and vinegar.
Meal #4 Protein Shake mixed with water.
Meal #5 Sashimi with choice of green vegetables. Sushi rolls. Light or
no soy sauce.