1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout
drinks).
Protein
Whole eggs and egg whites
Beef, chicken, turkey, pork (we'd keep pork intake limited, however), and other land critters
Tuna, salmon and other water critters
Cottage cheese
Cheese
Low Carb Grow! MRP
Carbohydrates
Post-workout drink (Surge)
Old-fashioned oatmeal
Most vegetables (Those frozen bags of mixed veggies can be very handy.)
Fats
Fish oil
Flax oil
Udo's choice oil blend
Biotest DHA/EPA supplement (This one isn't out yet as of this writing, but it will blow away all the choices above when it does hit the shelves!)
Mixed nuts and natural peanut butter
Plus the fats found in whole eggs and beef
Sample Daily Diet
Meal #1 (Big breakfast option)
Egg and cheese omelet
Oatmeal
Classic Grow!
Snack
Beef jerky, handful of mixed nuts
Meal #2
Tuna, boiled egg
Meal #3
Chicken breasts
Mixed veggies
Meal #4
Pre and post-workout drink
Meal #5
Steak
Salad
Meal #6
Cottage cheese
Low Carb Grow!
2. Eat complete (containing all the essential amino acids), lean protein with each meal.
3. Eat fruits and/or vegetables with each food meal.
4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.
5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).
6. Drink only non-calorie containing beverages, the best choices being water and green tea.
7. Eat mostly whole foods (except workout and post-workout
drinks).
Protein
Whole eggs and egg whites
Beef, chicken, turkey, pork (we'd keep pork intake limited, however), and other land critters
Tuna, salmon and other water critters
Cottage cheese
Cheese
Low Carb Grow! MRP
Carbohydrates
Post-workout drink (Surge)
Old-fashioned oatmeal
Most vegetables (Those frozen bags of mixed veggies can be very handy.)
Fats
Fish oil
Flax oil
Udo's choice oil blend
Biotest DHA/EPA supplement (This one isn't out yet as of this writing, but it will blow away all the choices above when it does hit the shelves!)
Mixed nuts and natural peanut butter
Plus the fats found in whole eggs and beef
Sample Daily Diet
Meal #1 (Big breakfast option)
Egg and cheese omelet
Oatmeal
Classic Grow!
Snack
Beef jerky, handful of mixed nuts
Meal #2
Tuna, boiled egg
Meal #3
Chicken breasts
Mixed veggies
Meal #4
Pre and post-workout drink
Meal #5
Steak
Salad
Meal #6
Cottage cheese
Low Carb Grow!
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