There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
If you read my recent blog post on the 3-Square meals a day, you have read the example meal plan grids I recommended. I am now going to show you some actual example meals in this post. I am not going to get into spices and how to cook them that much, but rather just plug in some example foods. I will give you a range of portion sizes, so you will have to adjust those to your individual caloric needs. I will give you a high end and a low end of portions so you don’t go too low, or too high.
As I prepare for my race I usually skip breakfast and do the 16 hour fast/8 hour feed. When I do eat breakfast I will eat 3-square similar to what I list below.
Workout Days (for someone who works out in the late afternoon/evening)
¨ Breakfast: 3-8 whole eggs, 1-tablespoon extra-virgin coconut oil or organic butter, 1 cup of peppers, mushrooms, and onions mixed in the eggs.
¨ Lunch: 3-10 oz. grilled chicken breast, 1-2 tablespoons of extra-virgin olive oil and balsamic vinegar, large serving of greens and any other veggie, 1 apple, 1-2 ounces of almonds
¨ 30-60 minutes pre-workout: 1 Scoop BCAA
Pre and Post-workout: consume another 1 scoop BCAA during and after your workout
¨ Dinner: 3-10 oz. of grilled wild caught salmon, 1-2 tablespoons of extra-virgin coconut oil or olive oil drizzled on 2 cups baked broccoli and cauliflower
Workout Days (for someone who works out in the morning)
¨ Breakfast: 1-2 cups organic Greek yogurt, 1-2 tablespoons almond butter, 1 cup of blueberries or strawberries
¨ Lunch: 3-10 ounces of grass-fed beef, 8-20 asparagus spears, 3-8 ounces of sweet potatoes or white potato
¨ Dinner: 1-2 cups quinoa, 1-2 ounces of slivered almonds, 1-2 cups of veggies mixed in quinoa such as red peppers and green onions, ¼-1 avocado
¨ Breakfast: 1-2 scoops whey protein powder, ½-1 cup gluten free rolled oats, 1-2 ounces of walnuts, 1 banana
¨ Lunch: 3-10 ounces of grass fed burger, ¼-1 avocado, tomato, onion, pickles all wrapped up in a lettuce wrap
¨ Mid-afternoon (optional): 1-2 tablespoons of almond butter, OR 1 scoop BCAA, or small “super shake”
¨ Dinner: 3-10 ounces of mahi-mahi, extra-virgin olive oil on large green salad, 1-2 cups of peas and carrots
NOTE: all meals can be replaced with a “super shake”
There you have it. An example meal plan that you can adjust to your caloric needs. If you are not practicing some type of Intermittent Fasting method, eating 3 meals a day is the way to go. Just make sure to eat whole foods, focus on clean protein sources, healthy fats, veggies and fruits. Stay away form processed foods, grains, and other carbohydrate fillers. Also, don’t forget to drink a ton of water!
I hope you find this helpful and realize that eating healthy doesn’t have to be such a job.