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What I Ate Today!

Posted by Wendy Lucas on September 7, 2010 at 2:20 AM

What I ate today!

I get a lot of questions from people asking me what I eat in a day.

I aim to get 1g of protein per pound of bodyweight, for example, I weigh 114, so I try to eat 114 grams protein per day.

This will help me to have a more firm, "toned" look because the protein helps keep the muscles firm.  If you are a woman, this is especially important for you to get enough protein, or else you will not look firm like you want to. Don't be afraid of protein!  And don't be afraid of muscle!  You are not going to look like a man, and you are not going to have "bulky" muscles, you will be "tighter" and feel a lot better and look a lot better if you are getting enough protein.

I focus on eating high protein, moderate to low carbs, and a good amount of healthy fats. (for the specifc kinds of proteins, carbs, and fats that I eat, go to the Nutrition Page


EXAMPLE DAY OF EATING

                   

             5:00am breakfast       

  1 Whole egg, 4 egg whites

   1/2 Cup Steel Cut Oats

1/4 Cup blueberries

Supplements:

     1500mg Kre-Alkalyn

1 Multi-Vitamin Tablet

2 Fish Oil Capsules

1 L-Carnitine Tablet

3 CLA Capsules

             

          6:45am snack 

Cup Coffee with splash whole milk              

      handful trail mix

      Workout

During Workout, I sip on BCAA's

(branched chain amino acids, the building blocks of protein)


        8:00am (post workout)

     Amino Acids in 8oz water

         Protein Powder

10 oz pineapple coconut juice

     1 banana


      11:00am

    1/2 Can Black Beans

      1/2 Cup Brown Rice

2 Cups Brocolli

    Hot Sauce


    2:00pm

8 oz Extra Lean Ground Turkey

1/2 Cup Brown Rice

1 bag french green beans

Yellow Mustard for dipping

2 Fish Oil Capsules

1000mg Vit C


5:00pm

1 Cup Cottage Cheese

Apple Slices

1 Tablespoon Peanut Butter


8:30pm

6oz- 8oz  Chicken Breast or Tilapia (salt free seasoning)

Large Salad with Spinach, Mixed Greens, Broccoli, Carrots, Red, Yellow, Green Bell Peppers, 3 tbsp. Avocado

w/ Lemon, Balsamic , Vinegar

BEFORE BED:

1 scoop Amino Acids mixed in water

4 Capsules Healthy Repose Night Time Mineral Formula

By Jem Welsh Nutrition

HARD WORK PAYS OFF!!!!!!!!  1st place baby!

So, as you can see, I am eating every 3 hours, and I am focusing on proteins, greens, whole grains, and healthy fats.  I also utilize supplements to help maximize fat loss and lean muscle mass.

IN ADDITION to the above sample of my daily diet, I also DRINK AT LEAST 1 GALLON OF WATER DAILY.

I also DRINK DECAF GREEN TEA AND PEPPERMINT TEA (SOOTHES STOMACH), as often as possible.

GREEN TEA will help you to BURN FAT and INCREASE Metabolism.

You don't have to be as strict as me, but you can begin to make small changes each week.

Start replacing foods you know are unhealthy with better options. For example, if you eat a donut, eat a whole grain bagel instead.

 Drink water insead of sugary drinks and diet drinks which are full of chemicals and  can make you crave sugar!

Before you consume something, ask yourself,

"IS THIS REALLY WORTH PUTTING IN MY BODY?"

 FITNESS IS A LIFESTYLE!

We only get ONE Body!!! Treat it RIGHT! 

Wendy Lucas

Categories: Healthy Foods

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1 Comment

Reply WorldsStrongest
12:31 AM on March 2, 2011 
I saw the hard work of Wendy in action! She looked phenomenal!!!
You better believe, you are what you eat.

90% diet, 10% mental.

So think before you eat...junk-food.