Fitness & Bodybuilding Nutritional Plan - Sample

Coastal Medical Clinic - Myrtle Beach, SC.

HEALTH TOPICS

Are you getting enough Vitamin D?

Low Testosterone in Men: Increase Risk of Death

Health Benefits of Fish Oils

Bio Identical Hormone Therapy

What does a high reverse T3 mean?

Fitness & Bodybuilding Nutritional Plan - Sample

PreDiabetes

Metabolic Syndrome and PreDiabetes

Menopause and Hormone Replacement

Menopause

What does a low DHEA mean?

Urinary Freuency, Urgency and Incontinence:

Hypoadrenia (a.k.a. Adrenal Fatigue)

Gastrointestinal Health

Autoimmune Hypothyroidism: Hashimoto's Thyroiditis

Exercise

Estrogen Dominance

Daily Program for Adrenal Recovery

Adrenal Fatigue

Dental Health

Biography: Allen Smolenski, M.D.

NUTRITIONAL PROGRAM

Each Meal should consist of the following:
20%-30% Complex Carbohydrates
60%-70% Lean Proteins
10% or less Fat

COMPLEX CARBOHYDRATES:
Pasta, Egg white noodles (mrs weiss), potatoes (30 calories/ounce), yams (45calories/ounce), rice, oatmeal, cream of wheat, cream of rice, maltomeal, pitabread (60 calories/slice)

SIMPLE CARBOHYDRATES (Sugars):
AVOID ALL OF THESE!!
Fruits included. Although they do not have any FAT grams, they still raise your insulin levels very dramatically which makes it perfect avenue for fat to be stored.

FIBROUS CARBOHYDRATES (Vegetables):
Lettuce (for every 100 calories of lettuce, it takes your body 120 calories to burn). Eat as much as you want. Most vegetables are OK to not count as calories, but check them in your nutrition manual. These are green leafy vegetables broccoli, green beans.

LEAN PROTEIN:
Boneless skinless chicken breast (25 calories/ounce)
Turkey breast (30 calories/ounce)
Egg whites or egg beaters (20 calories/ounce)
Fish (certain types of fish not all fish are lean (Orange roughy is not lean!!), tuna in water, and cod, flounder, sole, scrod.
Pure Protein (meal replacement supplement) 180 calories
Beans( lima, black, kidney, chick peas, or lentils).

SNACKS:
Rice cakes (watch sugar content)
Popcorn (air-popped only)
You can eat almost anything non-fat, low sugar food in moderation. Be certain to add the calorie intake of anything you eat into your daily calorie count.

  • Avoid dairy products as dairy contains lactose, which is a form of sugar and thickens the skin.
  • Drink at least 1 gallon of water daily.
  • The 1st and 2nd day’s calorie target intake should be 1200.
  • The 3rd day calorie target intake should be 1400.
  • Salad dressing use balsamic vinaigrette. You can sweeten it with equal and splenda. Many non-fat dressings have sugar. You may use any that don’t.

DAILY NUTRITIONAL PROGRAM

Days 1 and 2

Eat one meal every three hours

Meal 1:120 Calories
Lean protein
Example: 6 egg whites…120 calories

Meal 2:200 Calories
Lean protein 8 ounces and fibrous carbohydrate (vegetable)
Example: 8oz chicken or turkey breast, cod, or tuna ….200 calories
Salad….0 calories

Meal 3:180 Calories
Lean protein
Example: Pure protein shake…..180 calories

Meal 4:300 Calories
Lean protein 8 ounces and a fibrous carbohydrate (vegetables)
Example: 8oz chicken or turkey breast, cod, or tuna…200 calories
Broccoli….50 calories
Salad…….0 calories

Meal 5:300 Calories
Lean protein 8ounces and a fibrous carbohydrate (vegetables)
Example: 8oz chicken or turkey breast, cod, or tuna…200 calories
Green beans….50 calories
Salad……….0 calories

Meal 6:120 Calories
Lean protein
Example: 6 Egg whites…120 calories

Day 3

Meal 1:220 Calories
Lean protein and complex carbohydrate
Example: 6 egg whites…120 calories
Cream of wheat/oatmeal….100 calories

Meal 2:355 Calories
Lean protein 8 ounces and fibrous carbohydrate (vegetable) and complex carbohydrate
Example: 8oz chicken or turkey breast, cod, or tuna ….200 calories
Salad….0 calories
Yam 3.5 oz…..145 calories

Meal 3:180 Calories
Lean protein
Example: Pure protein shake…..180 calories

Meal 4:300 Calories
Lean protein 8 ounces and a fibrous carbohydrate (vegetables)
Example: 8oz chicken or turkey breast, cod, or tuna…200 calories
Broccoli….50 calories
Salad…….0 calories

Meal 5:300 Calories
Lean protein 8ounces and a fibrous carbohydrate (vegetables)
Example: 8oz chicken or turkey breast, cod, or tuna…200 calories
Green beans….50 calories
Salad……….0 calories

Meal 6:120 Calories
Lean protein
Example: 6 Egg whites…120 calories