Here we go!! Week one is done!
I weighted 73 in the morning at the beginning of the week
And weighted today (Sunday, February 7) 71.8
The hardest part for me was getting my mindset into the “following a plan” mindset. Shifting my thinking from “I can eat whatever I want” to “ follow a plan” was hard at the beginning because it was like a “reversed psychology” scenario.
Because I told myself that I cant eat whatever I want, I wanted to eat despite that.
That’s why having a wide range of options and trying to incorporate your favorite types of foods can help a lot.
And most importantly – never go from 0 to 100 when trying a new nutrition plan.
If you go all-in at first it’s easier to fall and give up. Let your body adjust to the plan, and think more of a long-term goal than a short-term goal like “I want to lose 4 kg in a week “ because you are probably going to gain it back right after.
Anyway, here are the supplements I used during the week
I listed down every meal I eat during the week
Sunday
Pre-workout: Half banana
Lunch: scrambled egg with 2 slices of whole wheat bread and half orange
Snack: 2 slices of bread with honey and peanut butter + protein shake
Dinner: 1 cup of rice with 200 gr grilled chicken breast with sautéed onions
Salad with half avocado
Snack: protein chips
Monday
Snack: 2 slices of whole wheat bread with honey and peanut butter
Post-workout : 150 gr meat burger 150 gr pasta + 100 gr zucchini noodles
Snack protein shake + half banana
Snack 2 2 slices of whole wheat bread with honey
Post evening workout: protein bar
Dinner: 200 gr sirloin steak with 150 gr fried rice
Tuesday
Snack: 2 slices of whole wheat bread with honey and peanut butter
Lunch: 150 gr chicken burger with 150 gr rice with chickpeas + vegetable soup
Snack Protein shake
Snack Protein bar
Dinner tortilla bread homemade made pizza
Wednesday
Lunch 100 gr rice with chickpea 200 gr salmon
Snack Banana + date
Snack Protein shake
Dinner 150 slices and diced chicken with 150 gr fried rice
Late night snack Chocolate brownie protein
Thursday cheat day
Pre-workout 2 slices of whole wheat bread with honey and peanut butter
Lunch 200 gr salmon with 150 gr sweet potatoes
Dinner Burger with fries
Friday cheat day
Lunch 150 gr chicken breast with 150 gr pasta
Snack Protein bar
Dinner
Full bun with hummus and an egg
Rice with meatballs
3 balls of ice cream
Saturday
Snack My protein chocolate brownie
Snack Cup of strawberries and blueberries with a cup of cottage cheese
Late lunch 150 gr meat balls with 150 gr pasta + zucchini noodles
Post-workout Protein shake
Dinner 4 protein pancakes with peanut butter & 2 tbsp of yogurt
© 2019, Tomer Alroy
Produced by Webzilla
