Take these into consideration..
-half portion of protein and a half portion of carbs every meal
-get protein and carbs every 3-4 hours for lean muscle growth and
metabolism maintenance
-Portion control: do not snack and do not eat big meals
-avoid high GI foods, do not take them by themselves
With all that said, the next step is integration...
One needs to look at what they already have. What habits can
be guided into the next step?
Breakfast-workout before you eat, are you
getting sufficient calories? To loose weight this is the most
important meal to prevent excess storage of calories.
midmeal1-most just drink a protein shake or
have a protein bar
lunch-portion of protein and a portion of carbs,
try to eat whole foods. Innovate ways to have protein available
for this meal. Usually people are away from home.
midmeal2-usually treated like midmeal 1
Dinner-If you don't want to spend alot of time
preparing a meal, make sure you have on your grocery list the
foods that fulfill your needs and don't take much prep time. You
must have healthy alternatives available for preparation and
non-preparation meals!
What is missing?
-are you getting good sleep?
-are you involved in intensity exercises
including cardio and resistance training?
-are you consuming enough water? take half of
body weight and that is how many ounces of H2O one should
consume for metabolism and growth and a plethora of reasons.
Getting back on track.
We all go off track, the successful know how to get back on
track!
-Are you getting enough calories? Are you getting tired
early when exercising
-are you getting your proteins every meal?
-Lack of sleep? Maybe you need to de-stress if 8 hours of
sleep isn't possible.
-are you getting too many high GI foods. Getting tired after
eating?
-irritable? tense? Incorporate more greens and a
multi-vitamin. Learn to unarmor the breathing... Full exhale and
then let the body pull in a deep in breath, not forcing it. Full
exhales are the key.
-If getting back to working out is exceedingly
uncomfortable, perhaps we need to condition the postural
muscles. Especially in cardio, sometimes we need to work the
smaller muscles back into tonus!
-Make a new or revise or revisit your master grocery list.
it should include foods that are quick, minimal prep time foods,
and prepared meal choices. Brainstorm and visualize.
