ok so I'm fairly new to this so be patient with me
I'm female 29 - roughy 55kg
I'm basically trying to give muscle more definition at the same time strip some of the unwanted fat, i train a few times a week lifting , cardio etc, however problem is the foods, I'm not sure what to eat and when, i usually train in the morning then straight after have a protein shake, for brekky il usually have oats with a bit of fruit, dinner & tea usually chicken and veg or pasta/ rice with either chicken or turkey. i know its plain boring food but I'm very fussy !! am i eating the correct foods at the correct time ? i don't know
im not trying to bulk up in any way I'm just trying to give myself the right foods body needs to work out while trying to get these goddame muscles to show \any help or advice at all would be really appreciated
what foods and when HELP
Moderators: cassiegose, Boss Man
Re: what foods and when HELP
Hi LCR good to speak to you.
This is a system that I post for quite a few people, so it might work for you, but it can be tweaked if needs be.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts).
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
This is a system that I post for quite a few people, so it might work for you, but it can be tweaked if needs be.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts).
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
Re: what foods and when HELP
Thank you very much il shall give it a twerk and give it a go -
Any ideas for rest days ? Do I need to knock the carbs on the head or more carbs on test days ?
Thanks
Any ideas for rest days ? Do I need to knock the carbs on the head or more carbs on test days ?
Thanks
Re: what foods and when HELP
Keep the calories about 10%-15% lower on rest days.