+ I don't bite +

Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра

www.bodyrock.tv/2010/10/07/new-5-week-diet-chal...

Rule 1:
5 meals a day every 3 hrs

Rule 2:
eat complete lean protein in each meal: chicken, turkey, ham, beef, fish, tofu, soy meet etc..
Portion size - palm size for women, twice as much for men (1/3 of the meal)

Rule 3:
eat 2 portions of fruit and veggies
More veggies than fruit (2/3 of the meal)

Rule 4:
healthy fats: avocado, extra virgin olive oil, fish oil supplements

Rule 5:
Earn yo carbs BITCHEZ
Have them after a work out ONLY


Our 4 Diet Rules that will help you to lose fat fast and keep your muscles:
1. Aim for 5 meals a day. This means that you have to eat approximately every 3 hours. This strategy is recommended to everyone who is trying to lose fat and extra weight. If you are a skinny person who wants to gain weight in the form of lean muscle mass, then you have to eat more frequently – every 2 hours and 6 to 8 times a day.

2. Eat complete lean protein and a good size portion of veggies with every meal. The right portion size of protein should be about the size of the palm of your hand if you are a woman. Guys should eat twice as much protein in one meal. The portion size of veggies should be approximately the size of two cups full of chopped vegetables. You should also include some fruit into your diet so instead of eating 2 cups of veggies with each meal, you can mix things up by eating one cup of chopped veggies and one medium size piece of fruit. I am adding chopped fruit right into my veggie salad.

The best source of complete lean protein:

Lean ground beef, Chicken, Turkey, bison, Salmon, Tuna, Egg whites, cottage cheese, low fat yogurt, tofu, soy meat, and protein supplements. We will be adding foods to this list as we go, so take this as a starting point so that you know what to shop for in the grocery stores.

Vegetables and Fruit: Spinach, Carrots, Tomatoes, Cucumbers, Apples, Pineapple, Broccoli, Cauliflower, Oranges, Bananas, Berries, Peppers, green leafs, etc.

3. Include some healthy fats into your diet. You can find these healthy fats in extra virgin olive oil, avocados, flax seeds, fish oils, nuts, nut butters, etc. Don’t go over board with them – moderation is the key. You can sprinkle a spoon of flax seeds into your yogurt, or chop an avocado into your salad bowl, or eat a handful of nuts. Take this rule as a starting point and we will get into more specifics as we go.

4. Earn your carbs. The only time you can eat other carbs besides your veggies and fruit is shortly after your workout, so basically you have to earn your whole grain bread, pasta, or risotto. So make sure to follow our home workout schedule if you want to enjoy your favourite carbs. Please important note for pasta lovers and bread fanatics: even if you complete your workout, don’t think that you can go over board with these types of food. Moderation is really important and you have to be disciplined with your portion sizes.

This is an example of our lunch yesterday. We had an extra lean beaf with 1 cup of cooked potatoes and carrots with 1 cup of fresh veggies. Freddy had twice as much meat on his plate.



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Закрытая запись, не предназначенная для публичного просмотра

Закрытая запись, не предназначенная для публичного просмотра