So here is the meal plan I am trying for the next 4-8 weeks, depending on results....toughest thing..NO ALCOHOL! Keep in mind I live in a house that brews it's own beer and wine....
Day 1/2/3
1. oatmeal, egg whites and flax seed
2. chicken breast, green veggies, almonds
3. whey protein, flax seed, green veggies
4. chicken breast, green veggies, almonds
5. chicken breast, green veggies, almonds
6. oatmeal, whey protein powder, flax seed
Day 4
1. oatmeal, egg whites, olive oil
2. oatmeal, whey protein powder, flax seed
3. chicken breast, green veggies, almonds
4. oatmeal, whey protein powder, flax seed
5. chicken breast, green veggies, almonds
6. oatmeal, whey protein powder, flax seed
Day 5
start day one all over again.
Showing posts with label protein. Show all posts
Showing posts with label protein. Show all posts
Monday, June 20, 2011
Saturday, June 11, 2011
5 Perfect Protein-Packed Gym Snacks- Excerpt from Men's Health Magazine
The muscle-building ideal is 20 grams of protein, half before and half after your workout. Bring these convenient snacks to the gym to fuel growth.
1) Chicken or Tuna (3oz)
14-22 grams protein
66-100 calories
Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
2) Eggs (3)
19 grams protein
232 calories
They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3) Chocolate Milk (2%) 16 oz.
About 17 grams protein
333 calories
Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal post workout beverage for building muscle.
4) Whey Powder (30g)
24 grams protein
110 calories
This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
5) Greek Yogurt (5.3 oz Container)
1) Chicken or Tuna (3oz)
14-22 grams protein
66-100 calories
Wrap one of these standbys in a piece of bread. Four slices of chicken or turkey provide 14 grams of protein, while half a can of tuna has nearly 22 grams.
2) Eggs (3)
19 grams protein
232 calories
They're still incredible after all these years. Hard-boiled eggs are most convenient, but it's also easy to scramble a few in the a.m. and scoop them into a microwavable container. Don't sweat the fat: It's healthy and filling.
3) Chocolate Milk (2%) 16 oz.
About 17 grams protein
333 calories
Refresh and rebuild at the same time. A study in the Journal of the American College of Nutrition shows that chocolate milk may be the ideal post workout beverage for building muscle.
4) Whey Powder (30g)
24 grams protein
110 calories
This milk-derived product continues to rule the gym. Mix it with milk instead of water if you want a bit more protein. Try Nitrean; it has whey isolate for quick absorption, and casein, which is digested slowly.
5) Greek Yogurt (5.3 oz Container)
15 grams protein
80 calories
Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavour, drop in a few berries or nuts.
80 calories
Greek-style yogurt is a lifter's dream: It's easy to carry and packed with protein. Skip yogurts with fruit and sugar; to add flavour, drop in a few berries or nuts.
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