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The Spring Cleaning Diet Guide for a lean, muscular physique




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The great thing about spring is that you can find great products again at the farmers market and grocery stores in your area. We will use that in our nutritional guide to our advantage. The menu includes many portions of fruits and vegetables. The other priceless product you start to find at this time of year is fresh spices. I can not recommend enough to include a selection (rosemary, basil, dill, thyme, etc.). Even the most passionate bodybuilding meadeads can feel sorry for the grilled chicken breast. Fresh spices can completely change the taste of our favorite muscle food without adding unwanted macronutrients.

Structure of the structure

The menu is divided into two days: a menu "Training Day" and a menu "Off" Day "menu. Since the spring cleaning training program requires training four days a week, you can eat from the Training Day menu and other off-day meals on those days. On training days, attention is always paid to five meals a day plus post-workout nutrition.

. 1
Non-starchy vegetables

On both days, plan to take at least 4-6 servings of non-starchy vegetables a day. These include all green, green vegetables like kale, lettuce, spinach, cabbage, etc. as well as cucumbers, cauliflower, sprouts, broccoli, asparagus, green beans and all the other vegetables that you have hidden in your napkin I'm a kid It can be expensive, but I urge you to choose organic vegetables if possible. Yes, it makes a difference.

. 2 Protein

On both days, you also aim for protein at each meal to make sure you maximize muscle protein synthesis. Appropriate sources include beef, skinless poultry, lean pork, fish, shellfish (great at this time of year!), Venison (bison, moose, ostrich, etc.), dairy products such as Greek yogurt and cottage cheese (if well tolerated)) and eggs. Just as organic vegetables are preferred, high quality protein such as grass, free range and omega-3 is also recommended. And while counting macronutrients may have its practical limits, you should consume about 1 gram of protein per pound of ideal body weight (ie, if you want to reach 225 pounds, you should ingest 225 grams of protein per day). [19659003] [RELATED1]

3. Starchy vegetables and complex carbohydrates

Starchy vegetables and other complex carbohydrates will also be part of your plan and will be a priority on training days. Carbohydrates are crucial for replenishing muscle glycogen and maximizing exercise performance. So if you are a Carbo-Phobe, you should change your tune. Preferred sources are oatmeal, brown rice, sweet potatoes / yams, barley, millet, farro, quinoa, beets and summer squash.

What you should avoid

What you want to avoid is processed food. With so many fresh ingredients at this time of the year, there's no excuse for eating out of pouches and boxes with barcodes. If you take only one piece of advice from this entire meal plan, this is the following.

I also suggest you only drink liquid calories during exercise. So say goodbye to these lattes, your three-whey shakes a day's habit, and the few beers after work that kept you from the only six-pack that matters.

Healthy Fats

Healthy Fats It's important that your hormone system works properly and provides a sense of satiety. Good sources of healthy fats include avocados, raw nuts, seeds, egg yolk, grass-fed butter, coconut oil, olive oil, macadamia nut oil, and walnut oil. Remember that fats have more than twice the caloric density of both carbohydrates and protein per gram. So try to pay attention to the portion size, and think of teaspoons rather than generous pouring when it comes to pouring the oils. [19659003] [RELATED2]

As mentioned above, you shoot for five meals a day during the day and on the outside days. What changes is the breakdown of macronutrients per meal on different days as well as the addition of nutrition during exercise on training days. This is what it looks like:

Training Day

  • Meal 1: protein plus carbohydrate
  • Meal 2: protein plus fat (plus vegetables)
  • Meal 3: protein plus fat ( plus fruits / vegetables)
  • Meal 4: (90 minutes before training) Protein plus carbohydrate (plus vegetables)
  • Intra-Workout: 2: 1 Carb-Protein Drink [19659020] Meal 5: (60 minutes after exercise) protein plus carbohydrate (plus vegetables)

Off Day

  • meal 1: protein plus carbohydrate
  • meal 2: protein plus carbohydrate (plus Vegetables)
  • Meal 3: protein plus fat (plus vegetables)
  • Meal 4: protein plus fat (plus vegetables / fruits)
  • Meal 5: protein plus fat (plus Vegetables)

Here is an example for each day:

Training Day

  • Meal 1: Oatmeal with Be eren, 3 scrambled eggs
  • Meal 2: Bison pate, 1/2 av ocado, broccoli
  • Meal 3: Greek yogurt with raw pecans and blueberries
  • Meal 4: 1/2 Fried Chicken, Asparagus, Brown Rice
  • Intra-Workout Drink: 2: 1 Carb-to-Protein Drink
  • Meal 5: Beef Fillet Steak, Sweet Potato, Green Beans

Off Day

  • Meal 1: Oatmeal with berries, 3 scrambled eggs
  • Meal 2: Grilled chicken breast, brown rice, mangetout
  • Meal 3: Large thrown salad with tuna, green pepper, cucumber, avocado, walnuts , Olive oil
  • Meal 4: Apple with almond butter
  • Meal 5: Halibut, Brussels sprouts with walnut oil

Note: None of these menus are actual menus or diet plans, only for example, to set up your day. Feel free to mix your protein and vegetable sources as much as possible.

Special Considerations

If you are someone who needs to put on a little more size, add an extra whey protein shake immediately after filling. Training on training days. On the other hand, if you want to lean out, you may want to consider preparing this second meal with just your off-day protein and fats.

After all, everyone is an individual, and you certainly know your body better than me. So, if you feel that adding carbohydrates would be helpful in your diet, or if the schedule is not available to you so often, make adjustments if necessary in front. But do not change things just to change them. The discipline of following a set plan and schedule is often the true key to success.

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