Here is a sample diet to get you ripped for summer! You will need to start weighing your food so invest in some food weighing scales. Remember this is based on my current weight so amounts can change based on your personal weight. We are aiming for CARBS 1g per pound of bodyweight, PROTEIN 1.5-2g per pound of bodyweight and FAT 0.5-0.75g per pound of bodyweight. This is for a training day!
Breakfast
Black coffee
50g porridge made with water, honey, Cinnamon and raisins
2 scoops of whey protein mixed in
1 tbsp natural peanut butter
=60g carbs, 50g protein and 20g Fat
Mid morning snack
2 scoops of whey protein
Handful of nuts
=50g protein and 15g fat
Pre workout 30 mins before training
1 scoop of whey with an apple and pre workout supplement of black coffee
Post workout straight after!!!
1 plain bagel with jam and 2 scoops of whey protein
Lunch split into 2 meals leave at least 3 hours between
2x 200g chicken breast fillets (skinless) grilled or oven roasted
2x 50g (uncooked measure) brown rice boiled
Mixed veg with half an avocado
=100g protein, 70g carbs and 20g Fat
Dinner
200g salmon fillet with mixed veg
=50g Protein and 25g Fat
Before bed
250g Fat free cottage cheese
Handful of mixed nuts
=35g protein and 15g Fat
Drink lots of water around 2 litres a day around training and take multivitamins everyday. Mix it up if you don't feel like chicken go for other lean meats tuna, turkey etc. Enjoy!!!
Dan Helligso PT
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