Meal Plan for Beginners to lose fat and build muscle Meal 1 1/2 cup (measure uncooked) oatmeal 1 whole egg 3 egg whites If you drink coffee use half & Half or Skim milk. Raw Brown Sugar Meal 2 Protein Shake with skim milk or rice milk & a banana with a scoop of glutamine. (Shakes should contain at least 30 grams of Protein) Meal 3 4 oz chicken 3 oz sweet Potatoes 1/4 cup broccoli Meal 4 4 oz chicken 4 oz brown rice 1/4 cup broccoli Meal 5 Shake 30 grams of whey isolate no carbs (No Fruits in shake) Meal 5 4 oz steak, chicken or fish, lean ground turkey 6 stalks of asparagus (No Carbs) Meal 6 Shake 30 grams of whey isolate no carbs (No Fruits in shake) On Training Days Protein Shake with scoop of glutamine after your workout. Remember when your body starts losing weight your body will attack the muscles first because the fat wants to be stored and its harder to to lose. This is why its very important that you consume the proper amount of protein to protect your muscles from being attacked. All Meals can be changed as far as the protein is concerned. Try to stay away from the red meats & pork as far as protein is concerned. Red meat & pork is an inflammatory and takes longer to digest. Portions can be increased for the body builders that are trying to pack on more pounds but not to much. Try to stay within 2oz of what I recommended. You should be consuming one gram of protein per body fat. Your body only consumes 30 grams of protein per intake no need to try to overload on protein in one consumption. Eat every 3 hours this speeds up your metabolism. The trick is to measure your food and not eat with your eyes. Cardio 5 days a week is a must. Must be for 25 mins or more. Your body takes at least 20 mins to warm up. Disclaimer: *** This is only a suggestion that has worked for me and for other athletes that I know. Just like anything else what works for one may not work for all. No Excuses!!! Fit & Fab Over 40 John Fontanez
Posted on: Wed, 13 Aug 2014 19:45:13 +0000
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