MY NUTRITION GUIDE
My Nutrition Guide
What helps me reach my fitness goals is having an easy to follow workout and nutrition guide on. Proper diet combined with a regular use of exercises will help me lose fat as well as strengthen and tone my total body.
Eat at least 5 to 6 meals daily.
Make each meal count. If you eat anything, consider it a meal.
Eliminate any and all refined sugars and sweets.
Reduce caffiene intake and increase water intake (2 litres minimum).
All heavy straches to be consumed by 1pm to 3 pm meal of the day. For example: bread, pasta and rice.
All fruits should be consumed before 1pm. NO FRUIT JUICE.
1 serving of protein should be consumed with every meal.
limit dairy intake to 1st and 2ns meals.
Maximum amount of time between meals: 3 hours.
Protein always first choice then carbohydrates to be added.
Limit sugary condiments such as salad dressings.
Meal replacement bars and shakes to be used if suger free.
Protein – Fish, Chicken, Lean Steaks, Tuna, Salmon, Turkey, Eggs.
Carbohydrates – Steamed Brown Rice, Steamed Wild Rice, Whole Wheat Pasta, Oatmeal, Beans, Sweet Potato (Carb Item Should be 1 Cup or Less).
Vegetables: Brocolli, Peppers, Lettuce, String Beans, Spinach, Cucumbers.
Fruits: Green Apple, Blueberries, Raspberries, Banana, Water Melon, Grapefruit.
My Meal Planning (You adjust it to fit your timing):
8 am – Protein, Carb.
10:30 am – Protein, Carb.
1:00 pm – Protein, Carb.
3:00 pm – Protein, Vegetables.
5:00 pm – Protein, Vegetables.
7:00 pm – Protein, Vegetables.
9:30 pm – Protein or Vegetables (this is an extra meal to me. You can go with five meals if you feel enough.)
You may think it is difficult plan to me but if you get used to it you will find amazing results. When if comes to Proteins I replace foods with Whey Protein (bars or shakes). Remember to visit your physician and do test bloods before you do your own nutrition plan, it helps you figure out what exactly your body needs.
If you think you need a nutrition plan that helps to reach your goals with an exercise calendar let me help you. Just drop me an email Ftabbyd@gmail.com