Amy's lean out meal plan

Let me start off by saying that this meal plan sucks. Like majorly blows. It gets boring, there's no "fun" foods whatsoever. BUT (and thats a huge but) it works extremely well. Your nutrition is 70-90% of your fitness goals. That being said, you have been warned. Its freakin tough.


Meal 1 - as soon as you wake up
1/2 cup plain oatmeal
1 scoop whey protein powder (available at any nutrition store; ie Vitamin World, GNC, even Walmart)

Meal 2 - 4 hours after meal 1
220-250 calorie meal replacer bar

Meal 3 - 3-4 hours after meal 2
Banana
1 scoop whey protein powder

Meal 4 - immediately after your workout
2 scoops of meal replacer (muscle milk light or slimfast will work)

Meal 5 - About 4 hours before bed
6 oz chicken - boneless skinless breast meat
1/2 cup brown rice or a small yam/sweet potato
asparagus (no limit)

Meal 6 - 1.5 - 2 hours before bed
6 oz chicken or fish
veggies (no limit)

OR Amy's Peanut Butter Cup shake
1 scoop chocolate whey powder
1/2 banana
1 tbs peanut butter
1 packet splenda (or sucralose/artificial sugar)
ice
water

Put in blender and mix until smooth. Very good when very cold

So looking at this meal plan, it seems very rigid. Do you think that by tweaking the plan you would lose the effectiveness? I know I personally (try to) work out in the mornings almost as soon as I wake up because I just don't have the time to do it after work. Obviously oatmeal and whey protein may be a little hard on the stomach if I would be working out 30 minutes after I ate. And then that would also change the timing of all the meals and the order.

I don't see why you couldn't change the order of the meals. They're meant to do different things based upon your activities.

I don't think I would do very good on this.

hmmm this sounds like something I could try! I am big on the protien shakes right now so I am definatly going to try the peanut butter cup shake!

I'm really good with the protein shakes and really good on meal replacement bars...to me they're delicious. I think i'm going to try and do this for two weeks, and if i get some decent results then you know i'll keep trying!

The reason i like it is because it tells you exactly when and what. My biggest thing when trying to eat right or diet, is i eat too little and not enough of the right nutrients, so in the end, i'm burning as many calories as i eat, which then hinders what weight i loose because my body goes into starvation mode.

I'm going to try it thanks for posting it!

my only hesitation is the whey protein...isn't that used to build muscle? For right now I'm trying to loose as much as possible, and my legs are so huge i don't want the muscle to get much bigger there. Any advice?

Whey protein is one of the purest, easiest to digest proteins available. Here's a few things I think you should know about protein consumption and muscle hypertrophy (muscle growth)
1:The only way that you are going to gain weight of any kind (fat or muscle) is if you are in a calorie surplus. If you consume more calories than you burn.
2: I know you are trying to lose, but you should be wanting to replace the fat with muscle. Muscle is more metabolically active than fat, so it helps you to burn more calories than the slow sluggish fat cells.
3: Also, your consumption of protein isn't going to increase your muscles alone; it needs specific strength training as well.
4:The nice thing about being female... we lack the extra testosterone to really increase our muscle size.

thank you so much laura!!!