Wednesday, February 13, 2013

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  

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