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Unread 03-05-2010, 06:53 AM
BMWGuinness BMWGuinness is offline
Senior Member
 
Join Date: Mar 2010
Location: Atlanta, GA
Posts: 823
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While I'm not starting RFL until Monday, I thought I would write out what I've been doing for maintenance weeks.

This is a lifestyle maintenance meal plan allowing for flexibility on weekends. Usually I'm DD on friday nights, not DD on saturday nights, and family flexible on sundays. I consider myself a safe social drinker. I've been able to stick to this plan quite easily since the New Year.

Please note: I have done copious amounts of weight training and cardio for January and February and have dropped 20lbs. Since the beginning of March I have omitted cardio, which has kept me at a flexible maintenance (lighter during the week, heavier during the weekends) which evens out.

M-F

7am
1 scoop dymatize elite 12 fudge brownie
1 banana
1/2cup old fashioned oats
1tbsp natural peanut butter
12oz water

11am
1 large chicken breast
2 slices low cal double fiber whole wheat bread
1 serving veggies
1 apple
1 sugar free dark chocolate jello pudding

3pm
1 large chicken breast
2 slices low cal double fiber whole wheat bread
1 serving veggies
1 apple
1 sugar free dark chocolate jello pudding

7pm
1 scoop dymatize elite 12 fudge brownie
1 banana
1/2cup old fashioned oats
1tbsp natural peanut butter
12oz water

Sat

7am
1 scoop dymatize elite 12 fudge brownie
1 banana
1/2cup old fashioned oats
1tbsp natural peanut butter
12oz water

11am
1 footlong subway sub
8 grain whole wheat
roasted chicken breast
no cheese
all of the veggies, double jalapenos
light mustard
salt and pepper

3pm
1 footlong subway sub
8 grain whole wheat
roasted chicken breast
no cheese
all of the veggies, double jalapenos
light mustard
salt and pepper

7pm
free meal + alcohol (within moderation)

Sun - sleep in + family meals

9:45am - family breakfast
3 egg omelet with lean protein (whatever I'm feeling) and mushrooms, tomato, and dry rye toast

2pm
free meal (usually healthy within 500 calories)

6pm - family dinner- my mother is a weight watchers recipe fanatic
Carb Up Spaghetti Dinner
lean proteins
low fats
lots of whole grain carbs
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