kõht & sangad

Nagu ütlesin, enne kevadet raha pole, leidsin netist sellise toitumiskava:

Sample Menu #1

Meal # 1 (Breakfast)

2 egg whites

1 serving of plain oatmeal with whey protein (for flavor)

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)

3 Hard Boiled Eggs

1 serving of Broccoli

Meal # 3 (Lunch)

31/2 ounces Chicken Breast

1 cup of mixed vegetables

1 Large Apple

Meal # 4 (My post workout meal)

1 Banana

11/2 servings of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)

31/2 ounces of Salmon

½ cup spinach

1 serving of berries such as strawberries

Meal #6 Optional (Before I go to bed)

Cottage cheese with blueberries.

Quick notes: Cottage cheese contains casein protein to help prevent muscle breakdown. Blueberries are high in antioxidants to help aid muscle repair.

Sample Menu #2

Meal # 1 (Breakfast)

5 egg whites with broccoli

½ cup skim milk

Optional Supplement: 1 teaspoon of Flax seed oil

Meal # 2 (Snack)

Cottage cheese with strawberries

Meal # 3 (Lunch)

31/2 ounces Turkey breast

¾ cup of brown rice

1 small Apple

Meal # 4 (My post workout meal)

1 Banana

11/2 serving of whey protein powder

(sipping on my whey protein during my workout and finishing it after my workout)

Meal #5 (Dinner)

31/2 ounces of chicken breast

½ cup yellow and red peppers.

Salad with spinach, tomato, olive oil and vinegar

Meal #6 Optional (Before I go to bed)

Whey protein in skim milk

Sample Menu #3

Meal # 1

5 white egg omellete with chopped brocolli

½ cup skim milk

Meal # 2

1 ounce of Almonds

1 medium Orange

Meal # 3

3.5 ounces Chicken Breast

½ cup of brown rice

1 Large Apple

Meal # 4 (My post workout meal)

1 Banana

1 scoop protein powder

(22grams protein, 5g

carbs, 1 g fat)

Meal #5

3 ounces Turkey Breast or Salmon

1 cup of mixed vegetables

2 tsps olive oil dressing

Sample Menu #4

Meal # 1

6 egg whites

½ cup oatmeal (measured dry uncooked)

1 small orange

Meal # 2

1 ounce of Almonds

1 medium skim milk

Meal # 3

4 ounces Turkey Breast

2 ounce sweet potato

Meal # 4 (My post workout meal)

½ banana

2 scoops protein powder

Meal # 5

4 ounces Chicken Breast or Tuna

½ cup Spinach

Medium tomato

1.5 cups lettuce

2 tsps olive oil dressing

Ainuke probla on millega ma proteiini pulbrit asendan, kriitika on oodatud