Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, sea bass, halibut, sushi, mahi mahi, Orange roughi,
tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Rib eye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon )
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat,
Bottom Round)
Ground Turkey, Turkey Breast slices
or cutlets (*no processed deli or sandwich meats)

Complex Carbs

Oatmeal (Old fashioned, Quick oats,
Irish steal cut)
Sweet Potatoes, Yams
Brown rice
Ezekial bread
Whole wheat bread

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit
bananas, oranges, apples, grapefruit,
peaches, strawberries, blueberries,
raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flax seed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)
Avacado

Dairy

Eggs
Low of Non-Fat cottage cheese, Ricotta
Low or non-fat milk
Low fat or non-fat yogurt

Misc

Mustard
Garlic
Iced tea
Mushrooms
Herbal tea
Onions
Dry seasonings (Herbal, etc.)
Scallions
Lemon
Salt
Pepper

This is just a basic list to get you headed in the right
 direction….  I eat differently every single day, so I do not have a
 sample day or ‘typical’ day.. I just make consistent choices of plain food
rather than
crap. 
 I’m not a
 trainer and I have no idea how much you should be
 eating, how many calories you need, or what any of
 the specifics are on what you should be doing to reach
your goals, everyone is different.
  When I first started out, I bought a fitness
 magazine and copied a sample food plan from there.  Which
one? 
It doesn’t matter…. THEY ALL WORK,  BUT ONLY IF
FOLLOWED for a long time!!! 
Which means eating what the plan says, and NOT eating the crap.
If you eat as much crap  as you can in addition to the plan
 you are following,  you can keep waiting to see results,
 it won’t be
happening anytime soon.  Most people set out to follow the plan,
and then never do and never see results and then wonder what is
wrong.  If you aren’t following the plan and eliminating all the crap you
love to eat, you
will always be wondering why you are still in the same place.


If you are searching for the ‘right plan’ or asking someone for a ‘sample’
 or ‘typical day’… you are probably still searching for a magical food menu
which you think will give
you instant results and make you not like the delicious
taste of crap anymore…. please see the magic seekers
section.

Try not eating any crap for a month and see how great you look and feel.

There is no magical combination of these plain foods which
 will give you instant results.  The key is to fuel your body
 properly.  
I have seen many people come so far as to realize they
need to change their eating habits in order to be fit,
but SO MANY fall into some crazy ridiculous mindset,….
where they believe there is a secret magical
calorie amount or food combination, or ‘typical’ day of eating.. out there
 that will
produce the desired results instantly.   

Over complicating can be a BIG mistake and I can’t get
over how many people take that road.  Fuel your body
properly and step away from eating the crap.

Results take time and consistency.., so don’t give up!

Back/Biceps:

• Wide-grip lat pulldown
• One arm dumbbell row
• Seated cable rows
• Underhand cable pulldowns
• Dumbbell alt bicep curl
• One arm dumbbell preacher curl
• Standing biceps cable curl

3 sets of 12 reps each.

And now I am not confident at all… and I am completely miserable and depressed. and idk why i think if i were thinner everything would be better, but to be honest, it is true. don’t eat, eat more. don’t do cardio, do cardio? like,wtf am i supposed to be doing?

Going to go workout…

ashschange:

Olivia Penpraze.

19 years old.

Died from a Suicide attempt that left her brain dead. Her parents made the hardest decision of their lives by turning off her life support.

She had a Tumblr account with over 900 posts sharing her emotional turmoil, dealings with depression, loneliness & thoughts about her wanting to take her own life.

The only response she got, was insensitive assholes, like the majority of people on Tumblr, encouraging her to do it. She was bullied consistently.
Olivia attempted to kill herself every year in May 1st since 2008.

In May 2012, her short life came to an end.

I know most people can’t tolerate posts like Olivia’s, whom find it attention seeking.
My point to you people is…

EXACTLY!!

Of course it’s attention seeking what else it?! People share that part of themselves over the Internet because they obviously feel they can’t talk to anyone they know nor do they think anyone would care.

All I want is for people to cut out the bullying & talk to people like Olivia.
A conversation to someone in desperation could save their life.

If people can’t say something nice, don’t say anything at all.

You never know…
What you say could be used to decide whether they live or die.

and this

losingmymindandcontroll:

Oh…wow….

;( i want this

10knotes:

Follow this blog, you will love it on your dashboard

There is NO way I can eat that much food. Like, I don’t even have time to eat that much. Idk if I can follow the diet plan /:

hopefully getting one of these soon! :)

goddamn perfect. I wish I could look like this

fitsploration:

FITSPLORATION’S FOLLOWER APPRECIATION GIVEAWAY!!!

I love you guys so much, so I’m deciding to give what I thought were MOST helpful in my journey to self-love, health, and fitness. YAY! MY FIRST GIVEAWAY! The items included are:

• iHome + remote (putting my iPod/iPhone in this was a lifesaver)
• A Moleskine (I wrote down stats, goals, my feelings, gym routines, quotes…ANYTHING!)
• $25 to Victoria’s Secret
• $25 to Either Lululemon OR Amazon (because Lululemon isn’t in every area)
• Pedometer (counts calories, steps, distance, time, etc — time stops when you stop!)
• Small and sturdy measuring tape!!
• And other goodies that I’ll throw in as time goes!

Rules:

• Reblogs only, likes don’t count
• Must be following me, http://fitsploration.tumblr.com
• Reblog a max of 5 times
• Will use a random generator to select winner
• Winner must respond to my message within 24 hours, or it goes to the next person
• Will ship anywhere :)

GIVEAWAY ENDS 11:59PM ON JUNE 5TH!!! HOW EXCITING!

bombshellbegins:

Jamie Eason’s LiveFit Lemon Protein Bars

Calories: 86
Fat: 1 gram
Carbs: 10 grams
Protein: 9 grams

Ingredients:

• 1 cup oat flour
• 2 scoops vanilla whey protein
• 1/4 tsp salt
• 1/2 tsp baking soda
• 2 qt mix Crystal Light (preferably without aspartame)
• 4 egg whites
• 1/2 cup Splenda, Truvia, or Ideal
• 8 oz baby food applesauce
• 4 oz water

Directions:

1. Preheat oven to 350 degrees.
2. Mix oat flour, vanilla whey protein, salt, baking soda and crystal light, in large bowl.
3. Mix egg whites, Splenda, applesauce and water in a bowl.
4. Add wet ingredients to dry ingredients and mix together.
5. Spray 8x8 glass pyrex dish with non-stick butter spray.
6. Pour ingredients into dish.
7. Bake 23 minutes.

Makes 16 squares, 2 squares per serving.

makingtea-nommingfruit:

….excuse me while i go do 3875834795 squats.