NUTRITION PROGRAM FOR WOMEN

PROGRAMME DE NUTRITION POUR FEMMES

This program is recommended for active women. By active, we mean a woman who trains and makes cardio 3-4 times a week. This woman works 30-40 hours a week and weighs 130-140 lbs.

 

Gluten-free diet

 

Breakfast

App. 6 h 00 a.m.

1-2 cups of berries (strawberries, blueberries, raspberries, blackberries)
+ 1 full egg with 2 or 3 egg whites OR 100 gr. meat choice.
(Turkey, chicken, fish, beef or bison or wild meat or horse)
OR 1 slice of bread lightly with gluten free jam.
1 scoop whey + (if no lactose intolerance) OR Isoxtrem in water
or 5-6 egg whites + 1 cup of berries (strawberries, blueberries, raspberries, blackberries)

Collation

App. 9 h 00 a.m.

1 scoop whey x in water (if no lactose intolerance), otherwise 1 scoop
isoxtrem in over 1 fruit choice water. (banana avoid if possible)

Having dinner

App. 12 h 00 p.m.

1/2 cup cooked basmati rice 100 gr OR. Sweet potatoes.
+ 2 cups of vegetables (with glycemic index down 40) See table on the internet.
+ 100 gr of meat choices (turkey, chicken, fish, beef or wild game
such as bison or horse)
+ 1 tablespoon of olive oil tea or grape seed oil

Collation

App. 15 h 00 p.m.

10 nuts to choose from.
+ 100 gr meat choice OR OR 1 scoop whey Isoxtrem in water.

Supper

App. 18 h 00 p.m.

Choice of meat at will (turkey, chicken, fish, beef or wild meat such as bison or horse)
+ Vegetables at will (with glycemic index down 40)
+ 1 tablespoon of olive oil tea or grape seed oil

Evening snack

If you are hungry:

vegetables (with glycemic index down 40)
+ Up to 80 grams of white meat.

RECOMMENDATIONS:

    
Cut GLUTEN
    
To drink a lot of water
    
No liquor or sweet juice. Opt instead for diet and unsweetened juice liquor (moderately)
    
You can change or Whey Protein Iso by rice protein or the protein of beef XPN
    
You can take a cheat evening (diet) but never gluten
    
For more results go a food intolerance test

 
VITAMIN SUPPLEMENTS AND RECOMMENDED:

    
Multivitamin 1 tablet at breakfast, lunch and dinner
    
Epa Dha 1 tablet at breakfast, lunch and dinner
    
Glutamine 5 g in the morning and at bedtime 5 gr
    
Probiotic 2 tablets at bedtime
    
Whey-Protein X (if not lactose intolerance) Iso Xtrem OR OR OR Rice Pure Pure Beef XPN

If endurance training added:

    
Delta load 1 scoop front, 1 scoop for 1 scoop after training
    
Pure BCAA 1-2 scoop during training

The recommendations in this program are for reference only. Please note that anyone starting a diet should consult their physician or health care professional.