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Breakfast:
1 Cup oats, 1 Cup Spinach, 1 Scoop whey protein powder, 1/2 Cup of blueberries, 2 Cups of almond milk
Snack
1 protein bar, 1 Whole wheat bagel, 1 tbs of low sugar jelly(Or yogurt/cottage cheese)
Lunch
1 Cup brown rice, 1 cup Brocoli, 4 oz chicken, 1 tbs olive oil,
Snack
3 Plain rice cakes, 1 scoop whey protein powder
Dinner
2 High fiber tortillas, 6 oz chicken, 1 cup spinach, Salsa(If you want)
Bedtime snack
1 cup cottage cheese, 1 tbs low sugar jelly, some toasted coconut almonds(They are really good and high in fiber)
Stick with this plan for 1-2 months, then move on to another one.
Sunday - Chest/triceps
Monday - legs/back
Tuesday - 30 min of cardio
Wednesday - Arms/Abs
Thursday - Shoulders/Abs
Friday - Legs
Saturday - Just relax
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195.0 lb
Lost so far: 0 lb.
Still to go: 15.0 lb.
Diet followed reasonably well.
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