WNBF Pro Jeff Alberts 2009 Nutrition Plan My meals are tailored to meet my daily requirements. The amounts of proteins, carbs, fats and overall calories are subject to change as I progress towards my goal. I evaluate my diet after each week to see where I need to make changes. If I am losing weight at my desired pace, 1-2 lbs. per week, I will keep my diet the same. If my weight loss slows down, I will lower my overall calories slightly and adjust my proteins, carbs and fats accordingly. If I am losing weight too fast, more than 2 pounds per week, I will increase my overall calories enough to prevent any muscle loss and return to losing weight at my desired pace.
4 oz. Ground Turkey (99% lean), topped with mushrooms, 3/4 cup brown rice and asparugus ONE EXAMPLE OF MY NUTRITION PLAN **Always subject to change as I progress towards my goals.** 5:45 A.M. Meal #1 3/4 cup oatmeal, one scoop whey protein powder, 345 calories, 32 grams of protein, 44 grams of carbs, 5 grams of fat 8:30 A.M. Meal #2 3/4 cup oatmeal, one scoop whey protein powder, 345 calories, 32 grams of protein, 44 grams of carbs, 5 grams of fat 11:30 A.M. Meal #3 1/2 cup brown rice, 4 oz. ground turkey (99% lean), 3/4 tbsp. olive oil, vegetable of my choice, 336 calories, 30 grams of protein, 26 grams of carbs, 13 grams of fat 2:00 P.M. Meal #4 5/8 cup oatmeal, 1 scoop whey protein powder, 308 calories, 30 grams of protein, 38 grams of carbs, 4 grams of fat 4:15 P.M. Meal #5 5/8 cup oatmeal, one scoop whey protein powder, 308 calories, 30 grams of protein, 38 grams of carbs, 4 grams of fat 7:15 P.M. Meal #6 3/4 cup brown rice, 4 oz. ground turkey (99% lean), vegetable of my choice, 310 calories, 32 grams of protein, 40 grams of carbs, 3 grams of fat Totals - 1,952 calories, 186 grams of protein, 230 grams of carbs, 34 grams of fat Percentages - 38% protein, 47% carbs, 15% fat
** I evaluate my progress whether I am losing weight too fast and how my energy levels are every 3-4 days. If needed I will have a high carb day, eating up to 600 grams of carbs. I will do this because I am doing 45-60 minutes of cardio daily. My metabolism is extremely fast and having a high carb day prevents any muscle loss and allows me to keep my energy levels up. I resume my normal nutrition plan the following day. I also will change the percentages of carbs, proteins, and fats according to my progress.
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