Meals 1:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Chicken cutlet pasta
- Salad
- Fruit
- Water
- Small meals: Eat 1-3 hours
- Thick-crust cheese pizza
- Low-fat Yogurt
- Fruit
- Snack and liquids: 30-60 minutes
- Fruit smoothie made with mango/banana/berries
- low-fat or nonfat milk or yogurt
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Grill Lemmon Chicken
- Rice
- Vegetable
- Water
Meal for Cardio Days:
- Grill Chicken Sandwich
- Fruite
- Water
Meal 2:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Pasta with meat sauce
- Vegetables
- Fruit
- Water/sports drink
- Small meals: Eat 1-3 hours
- Breakfast burrito (scrambled eggs, salsa, low-fat cheese in a flour tortilla)
- Fruit
- Water
- Snack and liquids: 30-60 minutes
- Nuts
- Fruit
- Water
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- 1 Protein Bar
- Yogurt or Banana
- Cardio Days:
- 1 Protein Bar
- 1/2 Handful Oatmeal
Meal 3:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Pho (Beef Noodle Soup)
- Water/sports drink
- Small meals: Eat 1-3 hours
- Bagel or English muffin with jelly and/or peanut butter
- Banana
- Water
- Snack and liquids: 30-60 minutes
- PowerBar® Energy Gel
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- 2 Chicken Breasts
- 1 Handful Of Rice or Medium Potato
- Veggies
Meal 4:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours
- Bun Rieu (Shrimp Noodle Soup)
- Water/sports drink
- Small meals: Eat 1-3 hours
- Grilled chicken sandwich with frozen low-fat yogurt
- Baked potato with low-fat sour cream or salsa
- Water/sports drink
- Snack and liquids: 30-60 minutes
- Small roll or sandwich made with a banana and honey
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Bake Fish
- Vegetable
- Hand Full Nuts
- Water
Meal for Cardio Days
- Protein Bar
- Apple
- Water
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours:
- Com Tam Suon Nuong (Broken Rice with grill Pork Chop)
- Vegetable
- Water/sports drink
- Small meals: Eat 1-3 hours
- Baked or grilled lean beef, chicken, turkey, or fish
- Steamed rice
- Cooked green beans
- low-fat frozen yogurt
- Fruit
- Water/sports drink
- Snack and liquids: 30-60 minutes
- Low-fat or nonfat yogurt; or fat-free frozen yogurt, gelato, or sorbet
- Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Cardio Days:
- 2 Chicken or Turkey Breasts
- Veggies
Meal 6:
Before Workout Meal for Weight Training Days:
- Large meals: eat at least 3-4 hours:
- Spaghetti al frutti di mare (Seafood spaghetti)
- Vegetable
- Roasted Potatoes
- Water/sports drink
Small meals: Eat 1-3 hours
- Turkey sub sandwich with tomato, lettuce, and mustard; baked chips
- low-fat frozen yogurt
- Fruit
- Water/sports drink
Snack and liquids: 30-60 minutes
- Nut
- Fruit Energy bar
Mostly liquids: lest than 30 minutes
- Water or Sport drink
1 Hour After Workout Meal for Weight Training Days:
- Vietnamese Table Grill (seafood, beef)
- Vegetable
- Pineapple
- Water
Cardio Days:
- Vietnamese Table Seafood Grill
- Vegetable
- Pineapple
- Water
Guidelines:
- Water only, no diet sodas or juices
- Never miss meals
- You can have one cheat day per week only
- Drink Protein Shake with 2% low fat milk immediately after workout before cool down cardio
- Have good nutrition meal 1 hour after workout
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