ASHLEY’S DIET PLAN
Calorie Intake
*3500 Calories per pound*
Basal Metabolic Rate:
Women: 665+ (696.73) + (320.04) – (108.1) = 1,573.67
Daily activity rate:
· Sedetary- BMR x 1.2
· Light- BMR x 1.375 = 2,163.8
· Moderate- BMR x 1.5
· High- BMR x 1.7 = 2,675.3
· Extreme- BMR x 2
-500 calories (a deficit of 3500 calories weekly to lose 1 lbs/week)
-1000 calories (a deficit of 7000 calories weekly to lose 2 lbs/week)
Daily Range:
1,500-2,000
HIGH PROTEIN DIET
(Dairy Included)
This diet is designed to help promote lean muscle mass in a balanced diet. It is particularly recommended for athletes who are looking to gain strength and loose weight. It is low in carbohydrates and fats which are the bodies primary source of energy. The reason these two macronutrients are limited is because what your body doesn’t burn off as fuel is automatically stored as fat. On the other hand protein can also be converted to energy but is never stored on the body as fat. Protein is also required for muscle repair and growth. Complex carbohydrates and fruit are limited and recommended earlier in the day for the best energy/performance and best weight loss results. Incorporating nonfat dairy products makes the diet a bit more realistic and manageable over a long period of time then the Non Dairy High Protein Diet, it also provides you with more protein options throughout the day.
Water Intake: Drink at least half your weight (lbs) in ounces, drink more depending on your activity level. 1 Gallon
Calorie Intake/Frequency: Keep within your recommended Daily Calorie Range. Try to eat smaller portions throughout the day. Aim for 3 meals and 3 snacks. 1,600 calories
Nutrient Distribution:
Protein- 40% (+-) 4 calories per gram
Approximately 640 calories from protein & 160 grams of protein
· Lean Meats- Chicken Breast, Turkey, Lean Sausage
· Seafood- Fish, shrimp, scallops
· Non-fat Dairy- Cottage cheese, yogurt (greek yogurt) cheese
Carbohydrates- 40% (+-) 4 calories per gram
Approximately 640 calories from carbohydrates & 160 grams of carbohydrates
· Complex Whole Grains- Barley, Rice, Quinoa, Oatmeal
· Fruits- Low citric fruits *limited*
· Vegetables- Variety of cooked raw & Colors
Fats- 20% (+-) 9 calories per gram
Approximately 320 calories from fat & 36 grams of fat
· Nuts- unsalted, natural butters
· Oils- Refined saturated fats, no unsaturated butters
General Rules:
- Eat a Lean Protein with every meal! (Chicken, Fish, Powder, Nonfat dairy)
- Avoid Heavy carbohydrates such as bread and pasta
- Limited amount of simple carbohydrates (sugar)
- No Sauces or Dressings
- Match the % of carbohydrates and fats
Additional Benefit Options:
- No Beverages besides Water
- No high source carbohydrates or fats 3 hours before bed
- Only one piece of fruit early on in the day
- Don’t eat grains in the evening
Additional Vitamin Supplementation:
- Vitamin B-Complex Recommended
- Possible electrolyte balancing
- Diuretic Use Optional to balance water weight
High Protein Food Tracker
Time: Food: Calories: Protein(g): Carbs(g): Fat(g):Un/sat Sugar(g):
7am Greek Yogurt - 6 oz 140 14 20 - 19
10am Protein Bar
Peanut Butter – 199 6 6 12/2 -
Honey – 32 - 8 - 8
Grape Nuts - 30 1 7 - -
Whey Protein - 57 13 1 1.5/- -
1pm Pesto Chicken
Chicken- 6 oz. 150 33 - -/1 -
Quinoa – ¼ cup dry 150 6 28 2.5/- -
Basil Tomato Pinenut Sauce- 95 2 5 12/1 -
Peas- 1/3 cup 35 2 7 - 1
4pm Apple - 1 small 50 1 15 - 9
Popcorn – 1 serv. 100 4 25 2 -
6pm Chicken Sausage – 2 links 180 22 10 5/1 8
Laughing Cow Cheese- 2 70 5 2 2/1 2
9pm Imitation Crab Legs -3 oz 90 6 15 - 3
Sugar Snap Peas – 2 serv 80 4 14 - 3
Herbal Tea
Totals: 1508 149g 163g 43g 53g x4 x4 x9
596+ 652+ 387= 1635
596/1635= 652/1635= 387/1635=
%: 37% 40% 23%
