How To Cook Old Fashion Oatmeal Without Sticking To Pan 3 Sample Meal Plans For the Perfect Bodybuilding Diet

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3 Sample Meal Plans For the Perfect Bodybuilding Diet

Perfect Physical diet Have 5 or 6 meals a day. That means you should eat every two to three hours. At the end of the day, you should get nutrients from each food group and choose Foods that build muscle. To help you, here are some sample food projects you can start with. Remember that you should consume 3 grams of carbohydrates and 1 to 1.5 grams of protein per kilogram of body weight daily.

Sample Meal Plan # 1

Food 1:

Vegetable olives (3 egg whites, 1 egg, 1 cup vegetables) You can also add chicken or lean beef if desired.

Second meal:

A cup of yogurt or a protein shake

Third meal:

6 ounces of chicken,

Small raw vegetable salad,

1 bagel

Food 4:

1 piece of fruit,

3-4 ounces of chicken

Food 5:

6 ounce fish,

1-cup grilled vegetables,

1- Brown rice

Sample Meal Plan # 2

Food 1:

3 packs of wheat flour,

Banana 1,

1 cup yogurt,

1 cup of Fulham cheese

Second meal:

Protein shake,

1 large potato

Third meal:

8 ounces of chicken breast,

2 cups pasta,

1 apple,

1 cup sour milk

Food 4:

1 can of tuna,

1-2 cups broccoli

Food 5:

Protein shake,

1 cup brown rice

Food 6:

8 ounces of boiled fish,

1 cup vegetables,

2 cups rice

Sample Meal Plan # 4

Food 1:

Breakfast burrito (3 egg whites, 1 egg, 1 whole egg, 1 cup onion / green pepper mixed with salsa)

1 cup Fulham cheese,

1 cup berries,

Second meal:

Protein shake,

1 cup raw vegetables

Third meal:

Salmon burger on whole wheat bread (canned salmon, 1 egg white, onion cooked in a non-stick frying pan)

Cut a large potato into slices, smear with olive oil and bake in the oven until fragrant.

1 garden salad drizzled with olive oil and red wine vinegar,

Food 4:

Protein shake,

1 cup sour milk

Food 5:

8 ounces chicken breast, sliced, fried in olive oil and seasoned with oregano, salt, garlic and basil,

1 cup boiled tomatoes,

2 cups pasta,

1 cup broccoli / cauliflower mix

Food 6:

Protein shake,

1 cup Melon,

1 cup sour milk

There is absolutely no need to carefully measure the proposed section. This is not real science! Eyeball your section and consider the table below:

Section / Size:

1 ounce of meat = matching box,

3 ounces of meat = cards,

8 ounces of meat = thin paper book,

3 ounces = notebook,

1 ounce of cheese = four dice,

1 drug. Potato = computer mouse,

2 tbsp. Peanut butter = ping pong nuts,

1 cup pasta = tennis,

1 bagel = Hockey puck

Of course, these are just the recommended meal plans. You can mix it as you wish. It is a good idea to plan ahead and prepare your meal in advance. Store sliced ​​vegetables in the refrigerator so you do not have to work too hard while eating.

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