Target: 1850cal Carbs 162g Fats 51g Protein 185g
I follow this plan every day. It's based around a 5-6:30pm workout.
Cheat days address two things, eating things you like and getting a variety of micronutrients. If you like what you're eating, the first problem is solved. If you vary your meals like I have, you're solving the second problem.
To prevent your metabolism from slowing down you'll want introduce 30% more calories to your diet. If you're closer to 20% body fat, do this every 2 weeks. If you're closer to 10%, do this every 7 days.
- BCAAs in the morning when dieting to encourage muscle preservation/recovery
- Vitamin D3 to help muscle growth. I probably should take this after my workout, but it's just part of my morning routine
- Sweet potatoes with lunch because I like the taste and it's a complex carb
- Whey Isolate because it has no fat and almost no carbs
- Casein before bed because it takes a while for the body to process it
- Fish oil before bed and before the casein
- I aim to keep my fiber intake within the 30-35g range. That's where the spinish, broccoli, and 2 bananas come in.
- Apple cider viniger is good for the digestive system and gut health
- Fish oil and apple cider reduce inflamation
- Whey Isolate
- Fish oil at night instead of the morning. Your body is more likely to store food in the morning. Fish oil discorages that. Taking fish oil before bed allows your body to see the benefits by the morning.
- Saving all my fats for the evening when my body is less likely to store them
- Drinking green tea in the morning to boost metabolism
- Eating spicy foods or adding hot sause to your food. Make sure the hot sause is zero calories. Tabasco is, siracha isn't.
- 1 packet Quaker Instal Oatmeal (Original)
- 1 medium banana (7"-7 7/8")
- 4000ui Vitamin D3
- 5g BCAAs
- 56g Spinach
- 85g Broccoli
- 130g Chicken
- 200g Sweet potato
- 40g unflavored whey protein isolate
- Legion Pulse
- 1 medium banana (7"-7 7/8")
- 1 small apple (2 1/2")
- 5g BCAAs
- 5g Creatine
- 40g unflavored whey protein isolate
- 70g Skippy Peanut Butter
- 5oz Egg whites
- 30g White onion
- 30g Spinach
- 50g Broccoli
- 1 slice Medium Chedder
- 15-20ml Apple cider viniger with water
- 30g Vanilla Casein
- 1tbs Fish oil