Basic Nutrition for Body Building

Basic Nutrition for Body Building

Breakfast:

·         Egg Whites 3-4 & 1-2 Whole Egg

·         Oats 1/2 cup made with water Cinnamon, Flax Seed. 
Wheat Germ and Bee Pollen  

·         Coffee or Milk 

1 Cup Water 

Snack 1:

·         Lean Steak 3 oz

·         Brown Rice 1/2 - 3/4 cup

Water 

Mid-morning:

·         Chicken 4 oz

·         Sweet Potato med

·         Broccoli 1 cup

Green Tea

 1 cup   Water 

Lunch:

·         Fish 

·         Brown Rice 1/2 cup

·         Broccoli 1 cup

2 cups Water 

Mid-afternoon:

·         Chicken 4 oz

·         Sweet Potato med

·         Broccoli 1 cup

1 cup  Water 

Pre-Workout:

·         Tilapia

·         Brown Rice 1/2 cup 

·         Coffee or  Green Tea

 1 cup  Water

Post-Workout:

·         Protein Shake or milk

·          2 cups  Water 

Dinner:

·         Lean Steak 4 oz

·         Broccoli 

2 cups Water 

Nighttime Snack:

·       Natural Peanut Butter 

·     Apple 

1 cup Water 

Your Weekly Shopping

·         Sweet Potatoes/Yams

·         Brown Rice

·         Oats

·         Eye Of Round Steak/Roast

·         Beef Tenderloin

·         Tilapia

·         Eggs 

·         Turkey/Chicken Breast

·         Broccoli

·         Coffee

·         Truvia ( or any all natural Stievia sweetener)

·         Home done cooking Spray
·         Tupperware Containers

• Green Tea
• Apple
• Wheat Germ
• Cinnamon ground
• Bee pollen powder
• Flax seed milled 

Tia's Tips

•  Buy and carry a water bottle with you where ever you go. 
• Make sure to get 8 -10 glass of water a day.
•  Plan your meals on Friday
• Cook a weeks worth of meals. It's easy to grab and eat on the run.
• Measure your food portions with a food scale.  You should eat a fist sized portion of carbs and a fist sized portion of protein with every meal.
•  Add spices to your food: ginger, cayenne pepper or other seasoning.

Let's Get Healthy,

 <><  TIA