Basic Food Rules:
Stop trying to starve yourself skinny, you are only starving your muscles. Let’s feed your body to be lean, strong and healthy.
1.Eat 20g of real protein asap in the morning (within 30min)
-1full egg + 3 whites, 6eggwhites, 1cup of full fat greek yogurt, any other lean meat 4oz (chicken, fish, pork, beef, lamb, all is good! Just good cuts)
2.Eat 20g of protein every 3 hours, for a total of 6meals
Work on getting two cups of veggies with each meal, even breakfast. Once a day eat nuts or seeds for your protein (its healthy fat, good for your skin)
3.Carbs are for only post workout, and necessary post workout, do not skip.
Eat 1cup of quinoa, barley, brown rice, steelcut oats, garbanzo beans, or a sweet potato. If you work out twice, eat carbs twice.
4. Every other meal besides post workout you want some healthy fat.
This is why you want full fat greek yogurt. Salads add some dressing, other meals add some pumpkin seeds, sunflower seeds, or a couple of nuts (all are ok except peanuts!) Not only is this good for your skin and helps to feel full, it helps your body digest everything and absorb nutrients better.
5. EAT your veggies!!!
You can have two green smoothies** a day, but the other four meals any veggie you can stomach (except corn, which is actually a grain, not a vegetable). Bake quiches*** and load them up with veggies. Make the massaged kale salad, try roasting the veggies for more of a crunchy treat. Cucumbers, carrots, zucchini, whatever! If you can, work on eating asparagus every day (helps keep water retention down).
6. Spend at least two hours on Sunday preparing all of your food for the week.
This is a MUST. If you go into the week with a plan and all your supplies, you will be 90% successful (which is all you need for your one lb a week). This means, baking all the chicken, hard-boiling the eggs, baking quiches, cutting all of your veggies, making your snack baggies, cooking your grains. Its not any fun, but you will feel so good when its done, I promise! If you leave things to chance, you will at best be at 50% compliance 🙁
7. Cheat times:
Do your best to stick to the rules, but everyone is human! If you are really craving something that doesn’t fit the rules above, eat your bad stuff after you workout. If you want/need to eat something sweet (like you have been craving a cookie!!) this is the time to eat it. Your body needs carbs post workout, and your metabolism is at its highest at this point. But don’t skip the protein to save calories, your muscles need it!!