nutritionCan you give me some advice on my meal plans?
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Hello there peeps
basically i have got a meal plan in place in order to loose fat and gain muscle in conjunction to my training
here it is:
WORKOUT DAY!!
Breakfast - Oats (100-200g)
whey + flaxseeds
Bananna
3 Eggs cooked + wholemeal toast (2)
Green tea
Snack - Chicken
Pbutter sand
Apple (if bef workout)
Lunch - meat (227grams)
carbs & salad
Snack - Whey or chicken
greek yog & nuts
Dinner - meat (227grams)
carbs & salad + Veg
Snack - Shake (cottage cheese, greek yog, whey, pbutter)
Bef work - Whey & Apple (taken instead of morn or afternoon snacks)
After workout - Whey and dextrose
NON WORKOUT DAY!!
Breakfast - Oats (100)
whey + flaxseeds
Bananna
eggs (omlette)
Green tea
Snack - Chicken
Nuts
greek yoghurt
Lunch - meat (227grams or tuna if not eaten for dinner)
salad + blueberries
Snack - Whey or chicken
greek yog & nuts
Dinner - meat (227grams or tuna if not eaten for lunch)
carbs & salad + Veg
Snack - Shake (cottage cheese, greek yog, whey, pbutter)
Basically just want someone to have a little look at the meal plan and see if i need to change anything or add anything!
Thanks
basically i have got a meal plan in place in order to loose fat and gain muscle in conjunction to my training
here it is:
WORKOUT DAY!!
Breakfast - Oats (100-200g)
whey + flaxseeds
Bananna
3 Eggs cooked + wholemeal toast (2)
Green tea
Snack - Chicken
Pbutter sand
Apple (if bef workout)
Lunch - meat (227grams)
carbs & salad
Snack - Whey or chicken
greek yog & nuts
Dinner - meat (227grams)
carbs & salad + Veg
Snack - Shake (cottage cheese, greek yog, whey, pbutter)
Bef work - Whey & Apple (taken instead of morn or afternoon snacks)
After workout - Whey and dextrose
NON WORKOUT DAY!!
Breakfast - Oats (100)
whey + flaxseeds
Bananna
eggs (omlette)
Green tea
Snack - Chicken
Nuts
greek yoghurt
Lunch - meat (227grams or tuna if not eaten for dinner)
salad + blueberries
Snack - Whey or chicken
greek yog & nuts
Dinner - meat (227grams or tuna if not eaten for lunch)
carbs & salad + Veg
Snack - Shake (cottage cheese, greek yog, whey, pbutter)
Basically just want someone to have a little look at the meal plan and see if i need to change anything or add anything!
Thanks
By Breeze Fitness – almost 2 years ago
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First off, if you've been training reasonably hard for more than a year or so, it will be very difficult to build muscle and lose fat at the same time (unless you have amazing genetics).
So the best advice is to break up the year into several "gaining" phases and "cutting" phases.
Your diet looks quite good - high protein, healthy/essential fats, fibre, vegetables, fruit, green tea...you've obviously done your homework. So as long as you manage and adjust your carb intake so that it delivers either your muscle-building or fat-loss goals week-to-week, I wouldn't change anything except that you could accelerate your gains by taking creatine.
Start with a loading phase (although you can just take one or two 3 gram servings per day for 30 days). Following that, ideally take 3 grams just before breakfast and right after training with your whey plus dextrose on training days and have it just before breakfast only on non-training days. Creatine is the safest and most effective sports supplement assuming you have your protein and calorie intake sorted out.
Nutritionist and Supplement Specialist