Since I no longer will be having a meal plan or my mother cooking for me I have decided to make my own sort of “meal plan.” Those of you who wanted to know how I have my awesome John Abraham physique I will reveal my ultimate secrets in this and many other posts!
I am not calling this a diet because I hate the word diet but if you want to call this a diet hey who’s stopping you?
I designed this plan for a higher calorie intake in order to promote lean muscle mass. The key here is my regime is low in saturated in fat, I have food greater in nutritional value, and foods that don’t raise your glycemic index after you first eat it (whole-wheat). To lose weight eat smaller portions across greater intervals througout the day and make sure you incorporate cardio!!
Choose one option for each part of the day
Morning
- Four or five eggs with white no yolk with cheese with or without whole wheat pita bread
- Cheerios +two cups with milk
- Oatmeal with milk
Mid-morning snack
- Protein bar
- Peanuts not salted
Evening
- Brown rice +100g with salsa and beans
- Whole wheat pita bread and tuna (I hate mayonaise so I try to conjour up something that substitutes it instead)
- Veggie burger
- Chicken breast 2x
Workout
Before workout one scoop of protein powder with water
After one scoop of protein powder with milk after
After a workout I usually try eating within one-three hours because your insulin levels will be low after strenuous activity and therefore foods that raise your GI index faster will be best. For example, white rice or sphagetti and meatballs etc.
Dinner (no workout)
- Either choice of evening
Before bed
- Glass of milk
- Peanuts
- Low-fat cottage cheese
Low-fat cottage cheese and many dairy products possess casein which is a form of protein that lasts longer and digests a lot slower
This is more than enough for another note but here is a basic in protein
Tip in proteins
Whey protein: immediately after a workout because it digests faster and is faster acting
Casein: Slower digesting good before bed
Egg protein: Reasearched upon and it is actually one of the best natural forms of protein.
More upcoming articles: My actual workout
