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    Nutrition Plan

    Uploaded by

    RAMIL ANDURA
    asdsad

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Nutrition Plan

    Uploaded by

    RAMIL ANDURA
    67 views3 pages
    asdsad

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

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    asdsad

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    67 views3 pages

    Nutrition Plan

    Uploaded by

    RAMIL ANDURA
    asdsad

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    Protein 150 grams of protein

    Carb 260 grams of protein


    Fat 55 grams of protein

    Make breakfast your biggest meal of the day. By eating a big breakfast, blood
    sugar levels will be stabilized throughout the day and you won’t have cravings for
    sugar and other unhealthy foods.
    Breakfast ideally 30-50 grams of protein needed
    - Omelets with meats, cheese and veggies
    - 1-cup oatmeal, 1 cup 1% milk, 1 medium banana, Nonfat Greek yogurt and
    2 boiled eggs
    - Meats Lean cuts of: ◦ beef ◦ ham ◦ lamb ◦ pork
    - Chicken breast + brown rice + egg + banana + milk
    - Protein powder 2 scoop optional
    - Peanut butter with whole grain bread
    Lunch ideally 20-40 grams of protein
    - Chicken breast any ulam basta chicken, pork or may protein
    - Tuna, Fish, eggs, vegetables
    - Always eat rice or mas maganda brown rice kaso umay ditto hhahah
    - Fruits or whole grain bread.
    Pre workout meal ideally 20-30 grams of protein not heavy meal you just need
    meal for energy
    - 45-1 hr minutes prior training
    - 2 banana solid for 2 hrs. training
    - Omelets with meats, cheese and veggies or ung meryenda na may protein
    - Peanut butter with whole bread
    - Protein shake
    Post workout meal or dinner ideally 30-50 grams of protein needed
    - Mas mainam kung higher protein after workout para maabsorb
    - Chicken breast any ulam basta chicken, pork or may protein
    - Tuna, Fish, eggs, vegetables
    - Always eat rice or mas maganda brown rice kaso umay ditto hhahah
    - Fruits or whole grain bread.
    - Protein shake

    Snacks 20 grams of protein before sleep


    - Milk, peanut butter, bread
    - Protein shake
    - Protein bar, yogurt
    - Anything na makukuha mong protein basta 20 grams lng

    CARBS LIST choose what you prefer and what you want bro
    - whole grain bread
    - sweet potatoes
    - vegetables
    - ◦fruits
    - ◦brown rice
    - whole-wheat pasta
    Tips
    1. Fruit juice, alcoholic drinks, and sodas – these are all to be removed from
    your daily fare. Your best choices are water, green tea and sports drinks
    (ONLY pre or during workouts).
    2. Directly after your workouts you should have a protein shake mixed with
    carbs, but other than that your calories should come from real food.
    3. Make sure you always have a high protein meal ready and waiting in the
    fridge!
    4. Stay hydrated. Water is one of the few nutrients that will help you gain
    muscle and lose fat simultaneously. Even if you’re not thirsty, drink water
    throughout the day. As soon as you wake up drink 1-2 glasses of water.
    Before, during and after workouts you need an ample amount of water as
    well.
    5. The rule for pre workout meals is it MUST contain some type of carb AND
    protein. If you’re working out in the afternoon you may be able to use your
    lunch as a pre-workouts.
    6. However, if you ate lunch at 12pm and you work out at 5pm you definitely
    need a pre-workout. A sample pre workout meal would be almond butter
    (or peanut butter) and apples. Almond/peanut butter contains protein and
    apples contain carbohydrates. Even a peanut butter and jelly sandwich
    would work.
    7. Eat a post workout meal 10-45 minutes after your workout. After your
    workout your muscles are like sponges, trying to soak up all the nutrients
    they can find. This period is called your “anabolic window” and it needs to
    be utilized to start the re-building process after breaking down your
    muscles during the workout! Again, the rule here is a combo of protein and
    carbs.
    Eto bro example ng post workout meal protein shake halimbawang workout
    mo umaga pwede to pero post workout meal nalang ung dinner.
    1 scoop protein powder
    1 cup Original Unsweetened Almond Milk or Water
    2 Tbsp. All-Natural Peanut Butter
    1 banana
    1/4 cup oats
    1-cup ice

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