Monday, June 11, 2012

Fitness Outline

Due to the overwhelming requests for my training and diet plan outline, I have decided to post it for anyone to use as they see FIT. ;-)

Diet plan guideline

Breakfast
1 cup Steel cut oatmeal
Improve the taste and thermogenic properties with about a tbsp of cinnamon
Tbsp of chia seed
A little bit of unsweetened soy milk
A few berries (raspberry, strawberry, blue berry or blackberry) they are low in the glycemic index and very delicious.

Snack (About 2.5 hours later)
Protein drink with water or coffee
About 6 almonds

Lunch (about 2.5 hours later)
Chicken breast (or any lean meat)
Veggies - cooked or raw no sauce
Brown rice (about a cup)
(I add hot sauce to nearly every meal. It adds taste while not adding any unwanted calories and salt and it also increases the thermogenic properties).

Snack (About 2.5 hours later)
Protein drink with water or coffee
About 6 almonds

Dinner (about 2.5 hours later)
Chicken breast (or any lean meat)
Veggies - cooked or raw no sauce
1/4 to 1/2 of an avocado

Snack (About 2.5 hours later)
Plain Greek yogurt
Tbsp of cinnamon
About 6 almonds a couple dried cranberries
Chia or flax seed

Right before bed I have a casein protein drink. This type of protein is slow releasing and will nullify the catabolic affect. Essentially retaining muscle.

Post Workout
Different schedules create the need for a flexible workout schedule. With that being said your post work out meal has specific needs. So implement this meal rule for all post work out eating.

It is essential that the meal following your workout has protein and carbs. This is a good time to intake starchy carbs like a yams brown rice or even a banana. This meal is going replenish your glycogen stores and fuel your next workout.

Vegetables are a free food when prepared baked or boiled or roasted. None to little oil or sauces. So you can eat as much as you want. It will help you feel more full and help ensure that you are intaking good levels of nutrients.





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