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Nutritional Tips
Meal Plan For Getting Lean
*This plan is used by Richard Tuma CEO (CPT, NCMT) for getting lean. Richard
eats one of the following selections per meal:
| Meal 1(Breakfast) |
A. |
4-5 egg whites on toasted rye bread
1 cup of herbal tea with 1/16 tsp Stevizyme" |
| ￂﾠ |
B. |
1 cup rolled oats (cooked) mixed with 1 scoop of Bionic Edge Whey"
(chocolate) |
| ￂﾠ |
C. |
Fresh vegetable juice
4-5 carrots
3 celery stalks
2 small apples
1 clove of fresh ginger
I juice all of these and drink |
| ￂﾠ |
D. |
1 cup of rolled oats (cooked) mixed with
1/2 cup frozen blueberries
1/16 tsp Stevizyme"
1 tsp Glutamine |
| ￂﾠ |
E. |
1 scoop of Bionic Edge Whey" (chocolate) mixed with
8 oz. of water
1 tsp of instant coffee
1 tsp of flaxseed oil
3 frozen strawberries
ￂﾠ
I add ice and blend all of these together
*with breakfast I always have 10-12 oz. water with multi pack, 2
Somatonin" (fat burners) |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
| Meal 2(Pre-workout) |
A. |
Pear |
| ￂﾠ |
B. |
Apple |
| ￂﾠ |
C. |
2 slices of watermelon |
| ￂﾠ |
D. |
1/2 of grapefruit |
| ￂﾠ |
E. |
1 cup of brown rice |
| ￂﾠ |
F. |
1 medium sweet potato |
| ￂﾠ |
ￂﾠ |
I usually have this snack 30 minutes prior to my
workout.
*I always drink at least 10-12 oz. water before and during my workout
with 1 squeezed lemon/lime and 1 tsp Glutamine, 2 Somatonin" (fat
burners) |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
| Meal 3(Post-workout) |
ￂﾠ |
I always have a Bionic Edge Whey" shake made all
different ways, right after workout. |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
| Meal 4(Lunch) |
A. |
8-10 oz. Grilled chicken with mixed salad (lettuce,
tomato, cucumber, 1 tbs of Olive oil and 1 tbs of vinegar) |
| ￂﾠ |
B. |
8-10 oz of lean flank steak or round steak with slices asparagus |
| ￂﾠ |
C. |
8-10 oz of sliced oven roasted turkey breast with mixed salad (same as
above) |
| ￂﾠ |
D. |
1 can of low sodium tuna mixed in salad with (squeezed lemon, lime,
cherry tomatoes, sliced carrot and 1 tbs of olive oil and vinegar) |
| ￂﾠ |
ￂﾠ |
*I
take 1 500 mg of Ester C, 2 Somatonin" (fat burners) with 10-12 oz. water
with squeezed lemon/lime and I mix 1/16 tsp of Stevizyme". |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
| Meal 5(Snack) |
A. |
1/2 cup raw almonds |
| ￂﾠ |
B. |
1 hard boiled egg |
| ￂﾠ |
C. |
1 Bionic Edge Whey" Shake (made with water low carb way) |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
| Meal 6(Dinner) |
A. |
8-10 oz. grilled salmon with squeezed lemon/lime and
cooked with rosemary
spinach or asparagus
mixed salad (lettuce, tomato, peppers, cucumber and 1 tbs olive oil and
vinegar) |
| ￂﾠ |
B. |
8-10 oz. grilled chicken with squeezed lemon or lime
spinach or steamed broccoli
mixed salad (same as above) |
| ￂﾠ |
D. |
10-12 oz. of either one of the following:
Flounder, red snapper, halibut or any fin fish
spinach, cauliflower, or summer squash
mixed salad (same as above) |
| ￂﾠ |
E. |
8-10 oz. grilled flank or round steak
mixed salad (same as above)
*I take 10-12 oz. water with 1 squeezed lemon/lime and I mix 1/16 tsp of
Stevizyme", plus I take 1 500 mg Ester C. |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
| Meal 7(Before Bed) |
ￂﾠ |
*I take 1 Thistlezyme capsule for internal cleansing
and detoxification with 10-12 oz. water |
| ￂﾠ |
ￂﾠ |
ￂﾠ |
 Question
of the Month???
How Do I get Six-Pack Abdominal Muscles?
It is never a wise idea to "starve yourself" when you are attempting to
lose weight, build muscle, or just maintain optimum health. The best way
to get a six pack is to eat six smaller meals throughout the day with
these basic rules in mind. |
| ￂﾠ ￂﾠ |
1.
2.
3.
4.
5.
6. |
Minimal carbohydrates in evening hours
Fat intake should be 20% or less
Eat low sodium and high fiber
Alcoholic intake should be minimal
Read food labels
Cardio plus strength training 3 to 5 times per week. |
| Contrary to popular belief, doing a million
sit-ups a day WON'T get your abs ripped.ￂﾠ Remember intense cardio
and proper nutrition will help you shed fat and define your abdominals. |
| ￂﾠ |
ￂﾠ |
Seven Things I Do
ￂﾠ
| ￂﾠ |
1. |
I believe in eating every 3-4 hours small meals,
because I feel this gets my metabolism going. Example (The theory of
putting wood on the fire. If you stop putting wood on the fire, the fire
burns out.)ￂﾠ The same thing goes with your metabolism, by giving
your body small meals throughout the day, it increases enzyme production
in the digestive system and gets the body in a fat burning mode instead
of a fat storing mode. |
| ￂﾠ |
2. |
I have most of my low glycemic carbs early in the day or before my
workout for fuel and as the day goes on more fiberous carbs with
protein. |
| ￂﾠ |
3. |
I take a protein shake 1-2 times a day (Bionic Edge
Whey")
This is a protein powder low in carbs with no artificial sweeteners and
gives me low calories. I have this as a meal, after a workout or a
snack, This is the perfect meal substitute for the on the go lifestyle
for staying lean. |
| ￂﾠ |
4. |
The supplements I use for staying lean are:
Multi Pack - For an athlete consisting of (High amts of antioxidants,
Amino Acids, B Complex, Minerals)
Somatonin" - Fat burner that helps with exercising. I take 2 caps 3 times
a day
Glutamine - I take 1 tsp 30 minutes before workout and 1 tsp another
time.
Stevizyme" - I take this in water and lemon for a natural lemonade and
oatmeal, ice teas, and coffee |
| ￂﾠ |
5. |
I try to avoid stress as much as possible. Stress
increases fat storing due to increased acidity in the body. I try to
relax my mind as much as possible and keep a positive attitude.ￂﾠ A
positive attitude and healthy mind - A Healthy Body |
| ￂﾠ |
6. |
I prepare my foods in advance for the week ahead. I weigh and
measure foods and I put in plastic containers the night before. |
| ￂﾠ |
7. |
I schedule my foods around my day. This keeps me on
track and gives my body the right fuel for staying lean.ￂﾠ I also
try to journal what I'm eating for motivation and consistency. |
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