Fitness Foods

Now you know the types of foods that are good for you, in addition to when and why you should eat them. Here are some generic menus to help you on your way. Packed full of Fitness Foods, they will help you to build muscle, lose weight and generally feel better. There is an old saying "eat breakfast as a nobleman, lunch as a king and dinner as a pauper", this mindset describes the amount of food you should be eating at each meal, and is certainly evident here.

Breakfast
- Oats with milk, topped with raspberries, a glass of prune juice
- Peanut butter on toasted bread, a glass of orange juice, a glass of milk
- 3 Egg omelet with spinach and ham, a glass of prune juice
- Oats with honey and milk, a banana, a glass of orange juice

Lunch
- 3 Egg omelet with spinach, toasted bread, Cottage Cheese
- Tuna on toasted bread with olive oil, lettuce, 2 boiled eggs
- Flame grilled chicken sandwich (on toasted bread) with mustard and spinach, sliced tomato
- Pita bread with flame grilled chicken and avocado, lettuce with a sliced boiled egg and olive oil
- Brown rice, tuna on toasted bread with olive oil, spinach, cottage cheese
- Pasta in olive oil with garlic and herbs, lettuce and cottage cheese

Dinner
- Chicken fillets, brown rice with sweetcorn and peas, lettuce with olive oil
- Steak, broccoli, beans, spinach in olive oil with cottage cheese
- Tuna and brown pasta bake with sweet corn (no cheese, use low fat milk/ cream)
- Chicken stir fry with bean sprouts, cabbage, onion, garlic, peppers, mushrooms and brown rice
- 3 Egg omelet, spinach, peas, sweetcorn, brown pasta with olive oil

Snacks
- Low fat yoghurt
- Cottage cheese
- Protein shake
- Oats with milk
- Glass of juice

It is important to determine your daily calorific. Here is a simple calculation to do just that:

A. Your weight in pounds: _____

B. Multiply A by 12 to get your basic calorie needs: _____

C. Multiply B by 1.6 to estimate your resting metabolic rate (calorie burn without factoring in exercise): _____

D. Strength training: Multiply the number of minutes you lift weights per week by 5: _____

E. Aerobic training: Multiply the number of minutes per week that you run, cycle, and play sports by 8: _____

F. Add D and E, and divide by 7: _____

G. Add C and F to get your daily calorie needs: _____

If your goal is to bulk up, add 500 to G: _____

If your goal is to slim down and tone up, minus 500 from G: _____

Another aspect to take into account is the amount of protein that should be consumed every day. This should be 1g per pound of body weight. So a person that weighs 200 pounds should consume 200g of protein a day.

If you follow this diet strictly with maximum effort, taking into account the necessary calculations, you will be on course to fulfill your personal goals.

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