After experimenting and adjusting the menus from Tosca Reno's Eat Clean Diet & EC Cookbook, along with Bill Phillips' Eating for Life recipes, I came up with food that actually works for me. I eat a lot of protein, (chicken breasts, tuna, salmon, legumes) a vegetable, (brussel sprouts, broccoli, asparagus) and a complex carb, (sweet potatoes, couscous, quinoa, farro) with each meal. I also try to squeeze in small amounts of fresh fruit. I eat small every 2-3 hours; protein shakes after my workout and during the day; and I drink a lot of water - at least 3 liters a day.
Example day:
7-8am - Banana, oatmeal w/1/2 scoop of protein powder, flax, cinnamon, blue agave nectar (1 T) water & coffee
10:30am - Protein shake or bar
12pm - Chicken breast salad with hb egg white, spinach, flax, quinoa, (1/2 olive oil ½ red wine vinegar dressing) & water
2:30 - Protein shake or bar
5pm - Tuna, salmon, or turkey, hb egg white, brussel sprouts, sweet potato, water
7:30 – Greek yogurt w/blueberries or apple with almonds
Workouts - I rotate every day; upper body, lower body, cardio, and throw in abs as often as I can.
Shoulders - Shoulder press; Front raises; Lateral raises; Reverse flyes
Biceps - Dumbbell curls; Hammer curls
Triceps - Triceps kickbacks; Bench dips
Chest - Dumbbell incline press; Dumbbell incline flyes; Push-ups
Back - Dumbbell rows; Back extensions; Pull-ups
Abs - Hanging knee raises; Floor crunches; Oblique floor crunches; V-ups
Hamstrings & Glutes - Dumbbell lunges; Straight-leg deadlifts; Lying leg curls & weighted kickbacks.
Quadriceps - Leg presses; Leg extensions
Calves - Standing calf raises
Cardio - 30 minute intervals (treadmill or recumbent bike)