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Week 1 Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1

(Breakfast)

7-9h Cereal(100g), a glass of low-fat yogurt or milk. Low-fat yogurt, rye bread with honey (1 slice), protein shake Rye bread (1 slice) with low-fat yogurt and 1 egg. Oatmeal, wheat germ(80g), low-fat yogurt Blend together: 1cup milk 1tbs protein powder, 1 cup frozen strawberries, cashews-30g Peanut butter or almond butter on rye toast(2 slices) with some juice. Salad(cucumber, pickle, tomato, whatever you want) and wheat germ bread(1 slice)
Meal 2

(Lunch)

12-13h Soup, White boiled meat( 100g) with salad(green salad, tomatoes, cucumbers) Any kind of  boiled meat(100g)with potatoes(70-100g), salad( your choice) Brussels Sprout salad and grilled chicken(100-200g) Roasted fish with rice(80g) Any kind of boiled or roasted meat with potato. Combine potato, tomato with low-fat cheese and steak Kale salad with salmon and avocado(You can eat a lot of it, it’s low calories)
Meal 3

(Snack)

17-18h Coffee, after about 15 mins eat some fruits( half banana, kiwi, strawberries,etc.) about half of the volume of your fist. When no training, take some omega 3 fats like almonds and hazels or just an apple. Coffee, after 15 minutes eat boiled rice(100g) and peanuts or almonds(40-50g) You can combine fruits and omega 3 fats like peanuts, almonds, and hazels. When there is no training, take some peanut or an apple. You can combine fruits and omega 3 fats like almonds and hazels. When there is no training, take an apple.
Workout Half to one hour after meal 3 Weight training +   crunches 12-10-8

5sets

Barbell Rows 25x5

/ Punching. 2min.

5-12 sets

Pushups with squats and crunches. 10times,8sets / Swim(30m sprint,20m

Slow)x10

/
Meal 4 Before 20h and earlier Half banana after a workout, then white meat(150g) and cucumbers. Light protein meal with veggies. Your choice. 50g of fruits.

Few grams of cereal and 5 egg whites.

Boiled rice(150g) and boiled beef(150g) Cucumbers, low-fat cheese or yogurt. Broccoli, veggies and light meat(200g) Light protein meal(yogurt, cheese, egg whites, veggies
Week 2 Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1

(Breakfast)

7-9h 2 scoops

Protein 50g

OATS WITH SPLENDA AND CINNAMON

1/2 cup

Oatmeal with Fresh or Frozen (No Sugar Added) Fruit

 

Peanut butter or almond butter on rye toast(2 slices) with some juice. Egg White Omelet

Hash Browns

Bowl of Blueberries

Hot Whole-Grain Cereal with Blueberries

Tea or Coffee

Fresh Fruit

Yogurt

hole-Grain Bagel, Toasted

Fat-Free Cream Cheese

Low fat yogurt, rye bread with honey (1 slice), protein shake(need it cause of last evening workout)
Meal 2

(Lunch)

12-13h 99% LEAN GROUND TURKEY

6 oz

BROCCOLI

1 cup, ALMONDS

1/4 cup

1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) Baked Potato with 2 TablespFat-Free Sour Cream and a Sprinkling ofChiv.,Scallions Big Handful of Grapes 1 Cup Diced Fresh Fruit

1 Snack Bag of Baby Carrots

Chicken with Cherry Tomatoes 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar
Meal 3

(Snack)

17-18h YAMS

8 oz, peanut butter

Take an apple, some fruit or salad with 100g of white meat combine fruits and omega 3 fats like almonds and hazels Turkey Sandwich 1 Cottage Cheese and Fruit Brown Rice(100g) Sweet Potato
Workout Half to one hour after meal 3 Weight training +   crunches 12-10-8

5sets

Barbell Rows 25x5

/ BARBELL BENCH PRESS - MEDIUM GRIP

5 sets of 15, 12,10,10,10 reps

Pushups with squats and crunches. 10times,8sets / INCLINE DUMBBELL PRESS

4 Sets 12,10,10,8 reps

/
Meal 4 Before 20h and earlier SALMON

6 oz fresh grilled

BROCCOLI

1 cup

 

6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled Throughout Light protein meal(yogurt, cheese, egg whites, veggies Boiled rice(150g) and boiled beef(150g) Ear of Corn, some meat Spinach Salad 1 cup frozen strawberry nonfat sugar-free yogurt

 

Week 3 Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1

(Breakfast)

7-9h 1 Cup Fresh Fruit

1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt Whole-Grain Bagel, Toasted. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries

Peanut butter or almond butter on rye toast(2 slices) with some juice. 6 egg whites

1 package of spinach

1/2 cup oatmeal made with water

6 egg whites cooked with 1 yolk

1 piece fruit

1 cup whole-grain cereal

1 cup 1% milk

1 piece fruit

1 Tbsp. peanut butter

1/2 cup oatmeal made with water

7 egg whites cooked with 1 yolk

1/2 cup strawberries

Protein shake made30-40 g whey protein and 1 cup berries, yogurt, salad
Meal 2

(Lunch)

12-13h to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup, such as

Red Bean and Leftover Veggie Soup

Butter Beans With Lemon and Scallions 1 scoop of 100% Whey

1 cup of skim milk

serving of KASHI GO LEANCruncH

4 slices of lean turkey

1/2 cup of grapes

Brussels Sprout salad and grilled chicken(100-200g) Whitefish Fillet

tsp of vanilla extract

lemon juice

1 cup green veggies

8 oz. chicken breast

Meal 3

(Snack)

17-18h Tuna Sandwich, boiled rice 4 slices of lean turkey

1/2 cup of grapes

1/4 cup of Quaker Oats

1/2 cup of skim milk, take some fruit

1 cup green veggies

6 oz. lean steak

Large baked potato with skin

Low-carb, low-sugar protein bar 4 slices of lean turkey

1/2 cup of grapes

Large baked potato with skin (3-4" in diameter)

1 cup green veggies

6 oz. chicken breast

Workout Half to one hour after meal 3 BUTTERFLY

4 Sets 12,12,12,12 reps

/ LEG EXTENSIONS

5 Sets 15,12,12,10,10 reps

BARBELL SQUAT

5 Sets 20,15,12,10,10 reps

/ Swim(30m sprint,20m

Slow)x10

/
Meal 4 Before 20h and earlier Sweet Potato

Salad with Honey Mustard Dressing

Curried Quinoa and Tofu Easy Tangy Salmon

Soba Noodles With Spicy Cucumbers

4oz. Chicken Breast

1/4 cup of sliced almonds

Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli 16-oz. can tuna (in spring water) made with

6-8 stalks asparagus

Protein shake made w/ 30-40 g whey protein

 

Week 4 Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1

(Breakfast)

7-9h Oatmeal with Fresh or Frozen (No Sugar Added) Fruit + yogurt Greek yogurt

Raspberries,

Granola,

Eggs

Protein powder,

Coconut milk,

Cherries, flaxseeds, ice, water

(smoothie)

Egg Whites

4

Cheese

(Cheddar)

Scallions

2

Apple

1

Protein Powder

Blueberries1 cup

Almonds

1 oz.

 

Oatmeal, wheat germ(150+g), low-fat yogurt or low-fat high protein cheese Blend together: 1cup milk 1tbs protein powder, 1 cup frozen strawberries, cashews-30g
Meal 2

(Lunch)

12-13h Lettuce, ground beef, tomato, red onion, mayo, green beans Brussels Sprout salad and grilled chicken(100-200g) Steak

(Grilled flank steak) 6oz.

Chickpeas,

cucumber

4 slices of lean turkey

1/2 cup of grapes

Tilapia, parmesan cheese, yams, broccoli, butter 1 cup Men's.soup

1 can of tuna(canned in water)2 tbsp. low fat mayo

Brussels, Sprout salad, TOFU (high protein food), pasta
Meal 3

(Snack)

17-18h Coffee, after about 15 mins eat some fruits( half banana, kiwi, strawberries,etc.) about half of the volume of your fist. 4 slices of lean turkey

1/2 cup of grapes

Banana, fruits, any kind of carbs. Intense training=sugars

 

Combine fruits and omega 3 fats like peanuts, almonds, and hazels. When there is no training, take some peanut or an apple.

 

 Take a piece of cake or pancakes, sugars

Banana is awesome.

Some light protein meal with few carbs.
Workout Half to one hour after meal 3 Weight training +   crunches 12-10-8

5sets

Barbell Rows 25x5

/ Punching. 2min.

5-12 sets

Pushups with squats and crunches. 10times,8sets / Swim(30m sprint,20m

Slow)x10

/
Meal 4 Before 20h and earlier Whitefish Fillet

tsp of vanilla extract

lemon juice

Chicken 6oz, quinoa salad, walnuts, craisins

 

. Protein Bar

(Recovery Shake.)

Shrimp

Brown rice

Boiled rice(150g) and boiled beef(150g) Spinach

Feta cheese, Bell Pepper

 

pound cooked shrimp

½ bag mixed frozen stir-fry vegetables

 

Week 5 Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Meal 1

(Breakfast)

7-9h Egg whites, oatmeal, veggies Eggs 3

Cheese

(Pepper Jack)

Spinach 1cup

Peach

1 slice whole-grain bread

1/4 medium avocado

1 large egg, cooked in 1/4 tsp. olive oil

Top egg with a pinch of pepper

clementine

1 cup all-bran cereal

3/4-cup skim milk

1/2 cup blueberries

Oatmeal with Fresh or Frozen (No Sugar Added) Fruit+ yogurt Baked salmon & eggs Protein shake, milk, toasted bread
Meal 2

(Lunch)

12-13h 4 slices of lean turkey

1/2 cup of grapes

1 pound cooked shrimp

1 bag mixed frozen stir-fry vegetables

Brussels, Sprout salad, TOFU (high protein food), pasta Roasted fish with rice(100+g) or pasta 1 steamed 6-inch corn

tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes)

7 oz. lean steak

6-8 stalks asparagus

Kale salad with salmon and avocado(You can eat a lot of it, it’s low calories) + meet(your ch.)
Meal 3

(Snack)

17-18h Coffee, sugars and a little bit of peanut. Light protein with veggies Fruit and Yogurt Hazels, sweet potato or oatmeal When there is no training, take some peanut or an apple.

 

Hazels, peanut, coffee When there is no training, take an apple.
Workout Half to one hour after meal 3 Weight training +   crunches 12-10-8

5sets

Barbell Rows 25x5

/ Punching. 2min.

5-12 sets

Pushups with squats and crunches. 10times,8sets / Swim(30m sprint,20m

Slow)x10

/
Meal 4 Before 20h and earlier Boiled rice(150g) and boiled beef(150g) Take protein powder with yogurt Half banana after the workout, pasta or rice and veggies with beans. Whitefish Fillet

tsp of vanilla extract

lemon juice

Protein with yogurt, milk or juice. Boiled rice(200+g) with beans Boiled chicken or beef with veggies.

Here is the 30-day challenge that I copied from one of my fallowing instructors on the internet. He says it’s good to change weight during this challenge.

  1.  Don’t skip meals.
  2.  Eat more frequently.
  3.  Go for home-made foods.
  4.  Stock healthy foods in your kitchen and refrigerator.
  5.  Include all food groups in your diet plan.
  6.  Choose smaller plates and bowls, this helps in eating less.
  7.  Have some food at home before leaving for any party.
  8.  Avoid added sugar as well as salt.
  9.  Add fruits and vegetables to your dishes whenever possible.
  10.  Avoid zero carb or restricted diet plans.

THESE ARE RULES

THESE ARE RULES

It really matters to eat right after you get up. Skipping first meal can set you up for overeating later in the day and you want to aim for a breakfast that combines good carbs and fiber with some protein.

*Protein shake cannot replace full breakfast meal. You have to eat carbs because you need to refill the glycogen after the cardio. You can mix your protein with yogurt or milk to have the better effect. Add your protein shake on every breakfast. When you don’t do training in mornings, you can just have your protein shake and that’s it.

Before cardio in the morning, you should drink lemonade without sugar or honey. Just pure lemonade. More lemon, less water. It’s going to refresh you. If you feel like you could do a 10minute cardio before you eat your breakfast, do it. That is going to speed up your metabolism. Cardio could be jogging, squats and pushups, punching, whatever you like to do. Personally, I do not consume cardio before breakfast because it makes me feel a little bit dizzy.

Must Read:: The Do’s And Don’ts Of Low And High-Intensity Cardio

Lunch has to be high protein meal with a little bit of omega 3 fats (these improving your brain functioning) and few grams of carbs. Eat fewer calories on your non-training days because you won’t be able to burn them. After about 4 hours after lunch, you should eat your (Meal 3/ Snack).

Must Read:: 4 Meals with Most Protein to Take If You are Body Builder

It has to contain more carbs or fats because you need them to maintain energy through the workout.*Because your training is in the morning, you should fallow training day nutrition plan(just for meal 3-snack) like Tuesday, Friday, and Sunday. Carbs are not the enemy. Remember that.

Your training has to be cardio. For example The Stairmaster for 30min on your workout days. When you are on the treadmill, set it to a high incline and do 15-second sprints with 45 seconds of rest for 10 rounds. Variants of sprints and jogging are good for your heart and pulse.

Your body burns more calories when your workout isn’t monotonous; jumping rope is a good way to burn fat too if you know how to use it. I do not know if you are capable of these. You always can set lower goals on your workouts and then slowly improve and get better.

If you are not in training, try jogging, only. I will leave the training program as it is but you can choose what time of the day you want to do it. I made this cardio plan that you can combine with your BJJ training but if you feel you don’t need it, just skip it.

Your post-workout meal has to contain little carbs because you need to refill that glycogen your muscles have spent. Of course, proteins for building them. It must not contain red meat or something hard to digest.

I hope this was helpful. I really tried. Be patient, please. Just try hard, be persistent. Most important thing is not to eat fast food, fats, and sugars.

Good Protein Sources:

  • Eggs
  • Fish
  • Lean red meats
  • Poultry
  • Low-fat
  • Fat-free or raw
  • Whey
  • Milk
  • Casein

Good Carbohydrate Sources:

    • Whole grains
    • Oats
    • Fruits
    • Fibrous vegetables
    • Starchy vegetables
    • Whole grain pasta or bread
    • Sprouted bread

Good Fat Sources:

    • Fish oil
    • Flaxseed and oil
    • Olive oil
    • Fish
    • Nuts
    • Coconut oil
    • Avocados

IF POSSIBLE, DRINK PROTEIN AFTER EVERY TRAINING!   

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Building muscle mass is what I like to talk about. If your aim is to build a solid body, then my posts would be very beneficial to you. I always want to know your opinion, so don't hesitate to drop a line below or contact me.

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