Meal Plan For Every Guy. If you're going to bulk up, lose fat, or stay healthy, you'll also need a goal- specific meal plan to get results. We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day. Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety. This is your one- stop shop for what and how to eat in the new year. The composition of your meals will be determined by your goals and the timing of your weight training. ![]() ![]() The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without. Grocery List. You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat- loss goals. For meals containing starchy carbohydrates, your meal options include: Starches: Brown rice, quinoa, yams, potatoes, oats, whole- wheat pastas, bread, cereals, wraps. Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt. A steady rate of weight loss such as this is more likely to be maintained long-term than the faster. Gourmet Low Carb High Protein Weight Loss Meal. How Many Carbohydrates Per Day to Lose Weight? How Many Carbs Per Day to Lose Weight? How Many Carbs Should You Eat Per Day. Weight loss will. I found that if I fall back into the old trap of cutting fat along with cutting carbs, my weight loss. Share × Share on Facebook. To accelerate your weight loss, limit starchy carbs to the period directly after weight training. Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous vegetables, beans. Oils: Use sparingly; think teaspoons, not tablespoons. For meals not containing starchy carbohydrates, your options are: Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt. Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly)Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full- fat cheeses. Note: Where . Remove these high- calorie, nutrient- poor foods from your life and you'll be much more likely to stick to your New Year's resolutions. Stay Hydrated: Drink water and calorie- free beverages to keep your performance in the gym at its peak. Avoid sugar- laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems. Strategic Carbs: Carbs come in two forms—starchy, faster- acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non- starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Non- starchy carbs are rarely a problem. The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves. Lean Protein: Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat- burning hormones. The best sources include lean beef, chicken, fish, lower- fat dairy foods, and soy. While whole foods should always be your first choice, a quality protein powder can be used in conjunction with your diet to make sure you meet your protein macros each day. Consider adding a whey protein or two between meals, and use slow- digesting casein protein to fuel your gains at night while you sleep. The Beginner Meal Plan. Target: 2,5. 00 calories, 2. If you want to stay healthy and have more energy, this is the plan for you. ![]() It's relatively low in carbs and very high in protein, and it emphasizes antioxidant- rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages. Template. Meal 1: Contains starchy carbs. Meal 2: Few carbs, if any. Meal 3: Few carbs, if any. Meal 4: (Post- Workout Nutrition) Contains starchy carbs. Meal 5: Contains starchy carbs. Sample Options. Meal 1. Raspberry Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins. Granola Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest. Meal 2: Double Chocolate Cherry Smoothie. ![]() ![]() Coconut Milk Alternate Options: 2 tbsp chopped walnuts. Cherries Alternate Options: 1 cup blackberries. Meal 3: Bibb Lettuce Burger. Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle- building diet is not an excuse for eating everything in sight. ![]() Instead, you'll eat just enough high- quality, nutrient- dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchy meals before and right after your workout and then avoid starchy carbs later in the day. Template. Meal 1: Contains starchy carbs. Meal 2: Few carbs, if any. Meal 3: Few carbs, if any. Meal 4: (Post- Workout Nutrition) Contains starchy carbs. Meal 5: Contains starchy carbs. Meal 6: Contains starchy carbs. ![]() Sample Options. Meal 1: Cheesy Scrambled Eggs with Scallions. Egg Whites Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon. Scallions Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun- dried tomatoes. Meal 2: Blueberry Almond Smoothie. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle). Template. Meal 1: Few carbs, if any. Meal 2: Few carbs, if any. Meal 3: Few carbs, if any. Meal 4: (Post- Workout Nutrition) Contains starchy carbs. Meal 5: Contains starchy carbs. Sample Options. Meal 1: Spinach Omelet. Meal 2: Chocolate Nut Shake. Meal 2 Alternative: Strawberry Cream Smoothie. Meal 3: Grilled Steak With Avocado- Tomato Salad.
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