Eat 5-6 small meals a day. Eat every 3 hours and do not skip breakfast.EVER!!!!!!
There should be protein, carbs and fat with every meal. Do not eat carbs on their own.
Avoid refined sugar, processed food, alcohol, fast food, and saturated fat.
Good protein sources
Eggs
Turkey
Chicken
Lean beef
Fish
Whey protein powder (essential for after workouts to start the process of muscle repair)
Egg protein powder (useful for meal replacement)
Good carbs
Oatmeal
Yams
Brown rice
Potatoes
Wheat free/gluten free bread
Banana (after a workout)
Apple (a good snack to have with almonds if hungry between meals or before a workout)
Good fats
Olive oil
Almonds
Avocado
Ground flax/flax oil
Almond butter (natural/no additives)
1x egg yolk when you eat eggs)
EAT LOTS AND LOTS OF GREEN VEGETABLES.....AS MUCH AS YOU LIKE!!!
Portioning
One serving of protein should be the size of the palm of your hand (not including fingers and thumb!! )
One serving of carbs should be the size of your clenched fist (when cooked)
Fats
8-10 almonds
1/2 of an avocado or less
Teaspoon of almond butter or olive oil or a little more)
Make sure you have a serving of protein, carbs and fat with every meal. For your last 2 meals of the day it's ok not to have any starchy carbs as you don't need the fuel.
DRINK A MINIMUM OF 3L OF WATER PER DAY!
Answers to............. ??
1. No, Cheese is not good protein.
2. No a glass of milk does not count as a serving of protein
3. No cookies/candy/beer do not count as a serving of good carbs
4. No a cup of coffee does not count towards your 3 L of water
