Follow the chart six days a week and on the seventh, substitute a meal, by giving yourself a little treat that you enjoy. (Do not over indulge but keep to sensible eating). The seventh day can be any day, Sat; Sun Tue or Wed but keep to this day and don’t change your pattern.
If you have a medical condition, consult your doctor before you start the sensible eating chart.
Choose from the following
- Breakfast
- Your choice of cereal with skimmed milk
IE:- Cornflakes
- Albran
- Muesli
- Porridge
-Fruit
-Toast with low fat spread or honey
-Liquid (water, skimmed milk or Tea)
Mid-morning break
-Fruit or yoghurt and liquids
Lunch
-Sandwiches (whole meal bread with low fat spread)
-Chicken or tuna (sandwich)
-One piece of fruit
-Liquid’s
Dinner
-Any combination of baked potato, basmati rice, salad, grilled chicken, fish, tuna or turkey.
-Fruit or low fat yoghurt
-Liquids (skimmed milk or water)
Supper (NOT AFTER 9:30pm)
-One round of brown bread toasted with low fat spread or honey or a small banana.
Liquids
Stay off
-Chocolate, sweets, crisps,
-chips, fried food,
-butter, cheese,
-biscuits
-beer or alcohol
If you feel hungry between meals carry a carrot or a tub of tuna in brine to eat when peckish.
Furthermore, a good multi- vitamin should be taken!
//
Comments
Ongoing shoulder problem (8 year old injury) but just need to keep myself lean ish before I waste the last two years been away 5 weeks and it’s driving me insane but if I don’t rest it no way I’ll get back without surgery which means more time and a lot of damage repair to do if I get back so any ideas would be great.
By jamesjames on 17 Sep 2014
Diet sounds solid, I’ve trained miay thai for two and a half years I’ve been told due to injury I have to stop for at least 3-6 months (not happy) I can cycle and run but no impact work otherwise time will be longer and tips for gaining or at least sustaining weight and muscle mass that I have! Many thanks
(((ProKick Edit - Hi James, thanks for this, also 3-6 months off that’s a long time. It must have been a bad injury?)))
By jamesjames on 17 Sep 2014
I am from india and practicing kick boxing. i want to know the diet plan for me. My height is 5’-6” and weight is 56 kg. I want to increase my weight and the muscle power for better hits in the Competitions. Please advice.
By RajeshRajesh on 17 Jun 2013
I don’t feel its for me I want to gain wieght I have a high matabolism as well so all theese low fat things, wouldnt be ideal if I were trying to gain some wieght say a stone or so
By adampierceadampierce on 09 Mar 2012
what an cool web page. Your info has helped me with my homework. I am attending school and I have a school assignment to produce.PROKICK EDIT(((( Post no link or you r ip will be band, thank you))))). Appreciate it all for this superb material.
By kemoblilkkemoblilk on 07 Mar 2012
@Billy: I’ll take a closer look at the website, it looks like it’s very helpful! ^_^
I’m am around Oita Prefecture in KyuShu, Japan. I grew-up in the suburbs of Chicago, IL., U.S.A. But if your asking for my heritage, well that’s a bit trickier. Haha ^^
iesha
By IeshaIesha on 15 Feb 2012
I’m trying this out, I have my first amateur fight the first if April and I need to drop weight (fat) and gain muscle, the problem is (other than I’m working everyday and so training time is hard to find but), I’m in Japan and foods are different but with this diet I can manage.
If anyone has some advice about training, I would love some! Haha ((((( ProKick Edit ....Hi Lesha - Try the healthy eating and training plans on the site here at prokick.com - where a bouts are you training in Japan and where are you originally from? ..Billy m))))
-Iesha
By IeshaIesha on 14 Feb 2012