The USC Diet part 2

SAMPLE DIET

As soon as u wake-
Meal 1)
USC diet whey plus protein shake

30min later-
Meal 2)
2 weetabix & skim milk
Or
1 oatso simple & skim milk
Or
2 poached/scrambled egg on 1 piece brown toast

2.5-3hrs later
Meal 3)
Tuna in brine, extra light mayo, salad, pitta
Or
Chicken breast salad & light dressing
Or
Lean beef burger with low fat cheese & brown bun

2.5-3hrs later
Meal 4)
USC diet whey plus protein shake
1 piece fruit

2.5-3hrs later
Meal 5)
Extra lean 2 pieces bacon & 1 egg sandwich on brown roll, cooked in a non stick pan with fry light
Or
Chicken, vegetables and 1scoop cous cous
Or
Chicken, vegetables and 1/2 packet of uncle bens brown rice

2.5-3hrs later
Meal 6)
Any of the above meals

2.5-3hrs later
Meal 7)
USC diet whey plus protein shake

1 pint of water with each meal

1 meal each week(on same day) eat whatever u like!
Mix and match any of the above meals- just remember, portion control is essential. Each meal should be between 200-350 cal, mainly protein.
NEVER SKIP A MEAL.
If you are too full, cut the carbohydrates in half at the later meals and eliminate fruit
Women should start the diet without the fruit at meal 4, and only eat half the carbohydrates at all the other meals.


That is basically it. Very simple, easy to adjust, easy to stick to.
If you want to try the diet and have any questions, you can contact me at uscformby@gmail.com

Good luck

John