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Lisa Staudt- Fitness model plan.

27 March 2011 No Comment

 I follow a simple plan called 5-4-3-2-1, in which I count portions.  So much easier than calories!

 4-C’s (sometimes I aim for 3 or less if I am leaning up)


 2-G’s (veggies)

 1- T (treat – optional)



Meal 1:  2 eggs +3 Whites with Spinach and Red Pepper (1 P, 1 F, 1 G)

Supplements: MultiVitamin, Omega 3’s, Vit D, Adrenal Support Supplement


Meal 2: Oatmeal, w/ natural PB, and 1 scoop Vanilla Bean Protein Powder (1P, 1C, 1F)

          this is my preworkout meal!


Preworkout Drink ~ Berzerk (Pink Lemonade flavor) by Complete Nutrition ~ love it!!!!


Workout ~ I take NX6, a NO product, before my workouts.


Postworkout Drink ~ Rezzerect (Blue Raz) by Complete Nutrition  ~ love it too!  (1/2 C, 1/2 P)


Meal 3: Low Fat Cottage Cheese with Sliced Banana (1P, 1 C)


Meal 4: Steak, sweet potatoe w/lil butter, Asparagus  (1P,1C, 1F, 1G)


Meal 5: Protein shake with Almond Milk and water  (P, small amount C)


Totals for the day:

5.5 Protein servings

3.5 Carb servings

3 Fat Servings

2 Greens

No Treat on this menu!


I have been following the 5-4-3-2-1 plan for at least 4 years.  I tweek it accordingly usuallly in the Carbs when I am being strict preparing for a competition or a photoshoot, also when I am Boosting or Buffing!

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