This meal plan is designed to help you shed body fat and gain lean muscle mass.
The best way for you to reach your fat loss and muscle building goals is to make sure that you are getting the right amount of macronutrients each day (proteins, carbs and fats).
What you need to understand is that every time you will lose some of these macronutrients, so it’s important that they are restored.
I recommend taking a good multi-vitamin as well as a good whey protein powder such as “Optimum Nutrition Gold Standard”.
Optimum nutrition gold standard has all the micronutrients to help you stay on top of your nutrient game.
I always choose to eat 5-6 small meals per day. You might think that’s a lot but what I really mean is eating 5-6 small meals the size of your fist.
It definitely helps and stops you from snacking of food you know you shouldn’t eat (pi\\a, chocolate, ice-cream etc.)
It’s important that you fuel your body with the essential food needed in order to rebuild and grow stronger and larger muscles.
Since you will be eating 5-6 meals per day, that also means you will eat every 2-3 hours.
Eating this way will prevent starvation mode and you won’t lose any muscle either.
Carbohydrates are our friend as it helps give us energy is an essential nutrient that our bodies need to give us energy
Meal 1
1/3 cup rolled oats
3 Eggs (Boiled or Scrambled)
2 Scoops of Protein Powder (50g of protein per serving)
Meal 2
10 oz. Boneless Chicken Breast (bake)
1 Cup of Brown Rice
1 Cup of Mixed Vegetables
Meal 3
8 oz. tuna fish
Mixed Salad (Lettuce, Tomato, Red Onion)
Meal 4
8 oz. Sirloin Steak Fillet
1 Baked Potato
Meal 5
2 Scoops of Whey Protein Powder (50g of protein Per Serving) 2-3 pieces of Fruit (banana, kiwifruit, pear)
Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat