Get In Shape for 2009, Part II: The Diet

It seems like there’s so much conflicting diet information out there, with a lot of general recommendations and advice but usually not a lot of specifics. I thought I would give some solid guidelines and a sample meal plan to help those of you out who are following my recent Get in Shape for 2009 Workout.

First, make sure to take a look at my Principle of Factor Sparsity post. It outlines some basics and a lot of the thought process and philosophy around the diet plan I’m about to outline for you. I really don’t like to use the word ‘diet’ because I feel like it condones a short-term fix; our goal needs to be building good eating habits for the long run. So think of the following plan as a guide to changing your eating habits for good.

Our baseline here is going to be about 1500 calories – a pretty good starting point for weight loss for a medium-sized woman. If you’re a small frame, you can adjust the portions down to about 1200 kcals. If you’re a man, you’ll probably want to adjust the portions up.

First is water intake. We want about half of our body weight in ounces of water per day. If you weigh 150 pounds, that’s 75 ounces or about 9-10 glasses. Here is a post I wrote over on The Fitness Monster Workout Log Blog about the importance of drinking water.

We are going to be building our meals with a) A lean protein B) A vegetable or fruit and C) a ‘good’ fat. I am not going to give specific portions as I want the diet to be scalable depending on your specific calorie needs.

Meal 1

A) Cottage cheese or egg/egg whites mixed together

B) Oatmeal or fruit

C) Peanut butter, walnuts, almonds, etc.

Meal 2

A) Chicken or Turkey

B) 1 piece whole grain sprouted bread or salad with various veggies

C) Olive oil, avocado, etc.

Meal 3

A) Lean Meat – Fish, Chicken, Filet, etc.

B) Steamed veggies or salad

C) Olive oil, avocado, etc.


A) Protein Bar

B) Meal Replacement Shake

C) Apple and string cheese

D) Cottage cheese mixed with fruit

E) Fruit and handful of almonds

F) Hard boiled egg and fruit

This should give you a great guideline for getting a jump start on those new year’s resolutions! In addition, there are some supplements you could add to this to help you get to your goals a little faster. I always recommend a multi-vitamin to everyone in addition to fish oil or some kind of essential fatty acid supplement. Please feel free to comment with any questions and good luck!

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2 Responses to Get In Shape for 2009, Part II: The Diet

  1. Forest says:

    I just wanted to post this comment to all of your readers out there that read this and thought, Sounds great, but does it really work? I am here to say…YES! Without a doubt. Upon being given this same advice (yes also from The Fitness Monster) just a short time ago, I put it to good use. In just short of 4 months I lost over 50 pounds. Was that all I did? Of course not. Along with following this plan to perfection, I became active. I went from being well, the truth hurts, but hardly active, to making it a point to be active a minimum of once a day. I found myself going above my minimum on a regular basis. I have never felt better. I thought I was so far gone when I started I wasn’t sure I’d be able to come back. I have surpassed my original goals and made new ones. Bottom line I just want to be the healthiest person I can be. You can do this. Let today be the day you stop making excuses and start making promises!

  2. Forest says:

    Thanks Mel! It really means a lot … and keep up the great work!

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