This diet has been "given to me" by Finland's Gold metalist of the Body Fitness Masters, Jutta Gustafsberg. You may want to visit her website at GOJUTTAGO and have a look.
Here it is!
Aamiainen/Breakfast
- 45 g kaurahiutale/oats
- 100 g raejuusto, rasvaton/fat free cottage cheese
- 1,5 dl mehukeitto, sokeroimaton/sugar free berry-fruit soup
- + Omega 3 2 kpl
Lounas/Lunch
- 100 g kana, chicken / 100 g naudanliha, beef / 100 g kala, fish
- 1 kpl kananmunanvalkuainen, eggwhite / 25 g rasvaton raejuusto , Fat free cottage cheese
- 200 g vihanneksia vapaa valintaisesti/Free choice of vegetables
- 5 g oliiviöljy/oliveoil
Välipala/snack
- maitorahka 250 g/curd
- 100 g pakastemarjoja/frozen berries
- tai,or 1 kpl Pro-Fx lo-carb bar -proteiinipatukka / 40g Fast Dietmix
Päivällinen/Dinner
- 100 g kana / 100 g naudanliha / 100 g kala
- 40 g riisi, rice / 40 g pasta / 170 g peruna, potato
- 200 g vihanneksia vapaa valintaisesti
- 5 g oliiviöljy
Iltapala/eve snack
- 250 g maitorahka / 150 g raejuusto, rasvaton
- 1 dl mehukeitto, sokeroimaton
- 10 g vehnäleseitä
- + Omega 3 2kpl
Palautusjuoma (heti välittömästi treenin jälkeen, vain treenipäivinä)/Post workout shake
- 40 g Fast Dietmix (kovaa treenaavat voivat käyttää tuhdimpaa palautusjuomaa esim. Fast Reco 2)
My weight now is 87kg/191lbs, I have come down from 102kg /225lbs (after birth weight) but am impatient and wanting to knock off heck more weight before my 10K run this month. Two years ago I ran (non-stop) the 10K in 1 h 13 minutes weighing 81kg/178,2lbs and unless my weight comes down, I don't think that I will improve that time at all. I am proud of myself for the fact that my running is really good taking into account how much extra weight I am carrying.
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