The Body Sculpting Bible for Women (124 page)

The complete list of the glycemic index and glycemic load for 750 foods can be found in the article “International tables of glycemic index and glycemic load values: 2002,” by Kaye Foster-Powell, Susanna H.A. Holt, and Janette C. Brand-Miller in the July 2002 American Journal of Clinical Nutrition, Vol. 62, pages 5–56. <
http://www.ajcn.org/cgi/content/full/76/1/5>

Now that you know your approved list of foods, simply use the following guidelines to create your meal plan.

For sample diets that use these exact measurements, please see
Appendix C
.

WEEKS 1-2: CALORIES:LOW
(Approximately 1200 calories)!

Around 120 grams of carbohydrates (mostly complex with simple carbs being saved for after the workout)

Around 120 grams of protein

Around 26 grams of fats

MEAL #1 (7:30 AM) BREAKFAST
(POST-WORKOUT)

Choose 1 serving of Proteins

Choose 1 serving of Starchy Curbs

Optionally, you may choose to add 1 serving of Simple Carbs in the form of Fruit, if you ton’) live without them.

MEAL #2 (10:30 AM) MORNING BREAK SNACK

Choose I serving of Proteins

Choose 1 serving of Starchy Curbs

Choose 1 serving of Good Fats

MEAL #3 (1:30 PM) LUNCH TIME

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

MEAL #4 (3:30 PM) AFTERNOON BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Curbs

MEAL #5 (6:30 PM) DINNER

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

WEEKS 3-4 CALORIES: HIGH
(Approximately 1500 calories)

150 grams of carbohydrates [mostly complex with simple carbs being saved for after the workout]

150 grams of protein

33 grams of fats

MEAL #1 (7:30 AM) BREAKFAST (
POST-WORKOUT
)

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Optionally, you may choose to odd 1 serving of Simple Carbs in the form of

Fruit, if you can’t live without them.

MEAL #2 (10:30 AM) MORNING BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #3 (1:30 PM) LUNCH TIME

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of fibrous Carbs

Choose 1 serving of Good Fats

MEAL #4 (3:30 PM) AFTERNOON BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #5 (6:30 PM) DINNER

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of fibrous Carbs

Choose 1 serving of Good Fats

MEAL #6 (8:30 PM) LATE SNACK

Choose) serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

NOTES:

• While the foods above contain trace amounts of other macronutrients in them (for example, skinless chicken breasts contain 2.5 to 5 grams of fat), for the purposes of our calculations we will assume that these foods contain only the macronutrient under which they are listed.

• If you choose to include
skim milk
in your diet, remember that it not only has protein (8-9 grams for every 8 ounces of milk) but also simple carbs (12-13 grams for every 8 ounces of milk). Therefore, count milk as both. Note that since the carbs in milk are simple carbs, this food item ideally should only be used in the post workout meal. However, if due to schedule you need to include more protein shakes throughout the day, and the carbs that you will rely on are those found in skim milk, ensure that you add a teaspoon of flaxseed oil to it as the oil will slow down the release of the simple carbs into the blood stream. Women interested in competing should however eliminate any dairy products from the diet as these products tend to make you retain water and the lactose in them makes it harder to get to the desired low body fat percentage required for the contest.

• If you use
flaxseed oil
as your Essential Fatty Acids supplement, remember to count these as fat grams. Each teaspoon contains approximately 5 grams of good fats.

• If you use
fish oil
capsules as your Essential Fatty Acids supplement, count each capsule as 1 gram of good fat.

• Remember that carbohydrates have 4 calories per gram. Therefore, a 6-ounce banana has 27 grams of carbs × 4 = 108 calories.

• Remember that protein has 4 calories per gram. Therefore, a 3.5-ounce chicken breast has 35 grams of protein × 4 = 140 calories.

• Remember that fat has 9 calories per gram. Therefore, a teaspoon of flaxseed oil has 5 grams of fat × 9 = 45 calories.

Appendix C

Sample Diets

These diets were created using the
Appendix B
menu charts. These diets are samples of what you can eat on a daily basis. Remember that you don’t have to be stuck to just what is written here. You can vary your daily plan by using the food tables from
Appendix B
in conjunction with the daily menus. Also remember that these diets are samples of the normal Body Sculpting Bible diet program. For the advanced carb cycling program, follow the recommendations on that section of the Nutrition chapter.

WEEKS 1-2: CALORIES:LOW
(Approximately 1200 calories)

Around 120 grams of carbohydrates (mostly complex with simple carbs being saved for after the workout)

Around 120 grams of protein

Around 26 grams of Etta

MEAL #1 (7:30 AM) BREAKFAST
(POST-WORKOUT)

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Optionally, you may cimose to add 1 serving of Simple Carbs in the form of

Fruit, if you ton’) live without them.

MEAL #2 (10:30 AM) MORNING BREAK SNACK

Choose I serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of Good Fats

MEAL #3 (1:30 PM) LUNCH TIME

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of Fibrous Curbs

Choose 1 serving of Good Fats

MEAL #4 (3:30 PM) AFTERNOON BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #5 (6:30 PM) DINNER

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

WEEKS 3-4 CALORIES: HIGH
(Approximately 1500 calories
]

150 grams of carbohydrates (mostly complex with simple carbs being saved for after the workout)

150 grams of protein

33 grams of fats

MEAL #1 (7:30 AM) BREAKFAST
(POST-WORKOUT)

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Optionally, you may choose to odd 1 serving of Simple Carbs in the form al

Fruit, if you can’t live without them.

MEAL #2 (10:30 AM) MORNING BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #3 (1:30 PM) LUNCH TIME

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

Choose 1 serving of fibrous Carbs

Choose 1 serving of Good Fats

MEAL #4 (3:30 PM) AFTERNOON BREAK SNACK

Choose 1 serving of Proteins

Choose 1 serving of Starchy Carbs

MEAL #5 (6:30 PM) DINNER

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs

Choose 1 serving of Good Fats

MEAL #6 (8:30 PM) LATE SNACK

Choose 1 serving of Proteins

Choose 1/2 serving of Starchy Carbs

Choose 1 serving of Fibrous Carbs