Meal timing
I like to train after the 3rd meal and before my 4th meal, so i added some good fats in the meal before my training. if you want to train earlier, try to move your good fats (in this example the almonds) to the meal before your training. they will give you extra energy to train and will make you feel full, especially with a full glass of water to spread out the fibers in your tummy, which the almonds contain.
You don't want the good fats in the meal after your training. fat slows down the uptake and digestion of nutrients in your body and after training the body needs carbs and proteins as fast as possible in order to start the recovery process. by having a post workout meal that does not include fats, the necessary carbs and protein nutrients will be taken up by the body faster after your training.
Meal 1 / breakfast:
½ cup oatmeal (with cinnamon and sweeteners)
6 egg whites with 1 yolk
half grapefruit
Cals: 220.3, Protein: 32.7g , Fat: 5.5g, Carbs: 10g
Meal 2 / mid-morning:
½ cup fat free cottage cheese
1 apple
Cals: 161.3, Protein: 15.2g, Carbs: 24g, Fat: .5
Meal 3 / lunch:
½ cup (cooked) brown rice with 4 oz. chicken breast, broccoli and cauliflower
small mixed salad with one full hand of almonds
Cals: 228.8, Protein: 29.3g, Carbs: 22.5g, Fat: 2.4g
Meal 4 / mid-afternoon:
½ packet meal replacement shake
apple
Cals: 233.2, Protein: 8g, Carbs: 44g, Fat: 2.8g (Depending on what meal replacement shake you use.This was with slim fast)
Meal 5 / dinner:
1 cup sweet potato
4 oz. salmon
asparagus and carrots
small mixed salad
Cals: 467.6, Protein: 39.4g, Carbs: 64.9g, Fat: 5.6g
Meal 6 / pre-bedtime:
1 ½ scoop protein shake
Cals: 340.5, Protein: 15g, Carbs: 60g, Fat: 4.5g
TOTALS: Cals: 1651.7, Protein: 139.6g, Carbs: 225.4g, Fat: 21.3g
Pick your carbs, proteins and fat sources here if you like to switch from the sample diet:
good carbs
* ½ cup (cooked) brown rice
* 3 rice cakes
* ½ cup oatmeal
* 2 slices whole wheat toast
* 1 cup sweet potato
Protein
* 4 oz. salmon (also contains good fat)
* 6 egg whites, 1 yolk (yolk contains fat)
* 4 oz. any fish
* 3 oz. chicken breast
* 3 oz. turkey breast
* 4 oz. lean beef (top round)
* ½ cup fat free cottage cheese
Good fats
* any fatty fish
* ¼ advocado
* ½ tbsp. olive oil
* 1 full hand almonds or walnuts
* ½ full hand peanuts or cashews
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