SIX-WEEK FAT-BURN PLAN
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
PROTEIN-APPLE-PEANUT BUTTER COOKIES
Total made easy & fast. These healthy protein cookies happens in itself!
INGREDIENTS
* 1 half cup peanut butter (crunchy or creamy)
* 1 half cup of protein powder
* 1 apple (to taste shelled or unshelled)
PREPARATION
* Put all ingredients in the blender and well
mixen.When the mass too thick,add a little water.
* From the mass then shape with the spoon cookies,place on a baking sheet
and place in oven at 220 ° C for 10 to 20 minutes (depending on thickness and size)
Bake until the cookies are golden brown.
* Allow to cool.
* The mass should be relatively thick, so they do not bleeds in the oven.
PREPARATION TIME: 30 minutes including baking
Total made easy & fast. These healthy protein cookies happens in itself!
INGREDIENTS
* 1 half cup peanut butter (crunchy or creamy)
* 1 half cup of protein powder
* 1 apple (to taste shelled or unshelled)
PREPARATION
* Put all ingredients in the blender and well
mixen.When the mass too thick,add a little water.
* From the mass then shape with the spoon cookies,place on a baking sheet
and place in oven at 220 ° C for 10 to 20 minutes (depending on thickness and size)
Bake until the cookies are golden brown.
* Allow to cool.
* The mass should be relatively thick, so they do not bleeds in the oven.
PREPARATION TIME: 30 minutes including baking
1.) Spirulina
Spirulina is 65 – 71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent.
In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.
Spirulina is 65 – 71 percent complete protein compared to beef, which is only 22 percent, and lentils, which is only 26 percent.
In addition to being protein-rich, spirulina is an excellent source of vital amino acids and minerals easily assimilated by your body. You would need to consume only two tablespoons of spirulina as a protein substitute for a meal.
2.) Canned Tuna
Canned Tuna is extremely cheap and a good source of protein; a staple in any tight-budgeted person’s diet. The tuna in water is cheapest but if you need to get more dietary fats into your diet, canned tuna packed in oil is a great alternative. A can of tuna, tablespoon of mayo, relish to flavor, salt and pepper and you have a cheap and easy tuna salad.
Canned Tuna is extremely cheap and a good source of protein; a staple in any tight-budgeted person’s diet. The tuna in water is cheapest but if you need to get more dietary fats into your diet, canned tuna packed in oil is a great alternative. A can of tuna, tablespoon of mayo, relish to flavor, salt and pepper and you have a cheap and easy tuna salad.
3.) Hemp
Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup
If you’re allergic to soy, or just freaked out by its estrogenic activity, hemp products are your next best bet. Sold as a dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can’t produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.
Protein Content: Seeds, 6 g per ounce; Milk, 2 g per cup
If you’re allergic to soy, or just freaked out by its estrogenic activity, hemp products are your next best bet. Sold as a dairy alternative or as seeds, hemp is one of very few plant proteins that supply you with all the essential amino acids, acids your body can’t produce on its own to build muscle and create more protein. The fatty acids in hemp seeds and hemp milk also boost your immune system, and the crop itself is highly sustainable, growing as fast as 10 feet in 100 days and naturally requiring very few pesticides.
4.) Whey protein
Whey protein is a great source of cheap protein and has anywhere from 24 grams to 30 grams of protein per scoop. In a 5 pound tub you can get 70-75 servings and costs $45-$60 dollars. You need a variety of protein sources in a healthy diet, I would not suggest getting more than 2 scoops a day for non-athletes. Blend fruits, milk or yogurt in with you protein shakes to make them more tasty and contain more protein.
Whey protein is a great source of cheap protein and has anywhere from 24 grams to 30 grams of protein per scoop. In a 5 pound tub you can get 70-75 servings and costs $45-$60 dollars. You need a variety of protein sources in a healthy diet, I would not suggest getting more than 2 scoops a day for non-athletes. Blend fruits, milk or yogurt in with you protein shakes to make them more tasty and contain more protein.
5.) Quinoa
Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.
Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. “Complete” means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.
Protein Content: 1 cup of cooked quinoa (185 g) contains 8.14 grams of protein.
Quinoa is perhaps one of the most perfect non-animal sources of protein on the planet. What makes quinoa (pronounce keen-wah) unique is that it is the only plant based source of complete protein. “Complete” means that it contains all 9 of the essential amino acids that are crucial to human function and health. It is also a wonderful option for those that follow a gluten free diet, since it is completely gluten free.
6.) Whole milk
Whole milk is not the cheapest but one of the easiest ways to get some protein in. A cold glass of whole milk goes great with some brownies or mixed in with a protein shake.
Whole milk is not the cheapest but one of the easiest ways to get some protein in. A cold glass of whole milk goes great with some brownies or mixed in with a protein shake.
7.) Veggies
Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.
Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams.
8.) Frozen chicken breast
Frozen chicken breast is one of the most popular sources of protein. This is not the cheapest but in the top 11. You can find frozen chicken breasts or chicken breast tenders on sale and use them in anything you can imagine. Grill em, make BBQ chicken, chicken salad, chicken pot pie, or anything else you can imagine.
Frozen chicken breast is one of the most popular sources of protein. This is not the cheapest but in the top 11. You can find frozen chicken breasts or chicken breast tenders on sale and use them in anything you can imagine. Grill em, make BBQ chicken, chicken salad, chicken pot pie, or anything else you can imagine.
9.) Chia Seeds
Protein Content: 4 g per ounce
Though the protein content isn’t as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they’re an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don’t need to be ground in order for your body to absorb all the nutrients.
Protein Content: 4 g per ounce
Though the protein content isn’t as high as some other vegetarian foods out there, chia seeds pack a huge nutritional punch. For starters, they’re an incredible fiber resource with nearly half (11 g) of the amount you need every day in a single ounce. That helps fill you up and eat fewer calories. They also contain 18 percent of your daily calcium requirement, more than triple that of milk, which helps your bones. Chia seeds have no flavor, so you can add a tablespoon to any food you wish to without altering its flavor, and unlike flax, chia seeds don’t need to be ground in order for your body to absorb all the nutrients.
10.) Cottage cheese
Cottage cheese is cheap, easy, and accessible nearly anywhere and also a great source of protein. Mix peaches or pineapple with cottage cheese and enjoy a tasty treat. You can always do like me and eat it out of the tub like a boss.
Cottage cheese is cheap, easy, and accessible nearly anywhere and also a great source of protein. Mix peaches or pineapple with cottage cheese and enjoy a tasty treat. You can always do like me and eat it out of the tub like a boss.
11.) Ground beef
Ground beef is my favorite source of cheap protein. Ground beef is versatile and can make anything from burgers, meatloaf or nachos. A favorite of mine is to cook a pound of ground beef, mix in a few tablespoons of sour cream, a handful of cheese and you have a flavorful and healthy concoction of flavor.
Ground beef is my favorite source of cheap protein. Ground beef is versatile and can make anything from burgers, meatloaf or nachos. A favorite of mine is to cook a pound of ground beef, mix in a few tablespoons of sour cream, a handful of cheese and you have a flavorful and healthy concoction of flavor.
The most important topic of all when it comes to physique development is NUTRITION. Nutrition is by far the biggest factor in how you look. You’ve probably heard sayings like …”Abs are made in the kitchen.” and “You can’t out train a bad diet.”.
The reason why you’ve heard these sayings are because they are TRUE. If you ask any fitness model or body builder what’s the most important fact is in how you look, thats exactly what they will tell you.
Kyle Leon, a nutrition, covers the main topic that will benefit you the most. It is called Systematic Nutrabolism. This just means optimizing your nutrition to maximize muscle without fat.
When you’re trying to build muscle without fat, you’ve undoubtedly heard of protein, protein, protein. Protein is important. Protein is the building block of muscle. It’s important to keep protein high regardless of whether you’re trying to build muscle or lose fat. But getting your ideal protein takedown and fat takedown is not challenging. You’re going to be able to accomplish that fairly easily. What is a little bit of a story though is your carbohydrate intake.
Keeping that in mind, let’s jump into Systematic Nutrabolism.
1. Carbohydrate Capitalization
This technique has been used with a lot of success by many people. It involves structuring the majority of your carbohydrates around your workout – pre and post workout. If you’re looking for a rule-of-thumb, I will go 70/30. Seventy percent of your daily carbohydrates should be consumed through out your pre and post workout window. The other 30 percent would come preferably first thing in the morning.
1. Carbohydrate Capitalization
This technique has been used with a lot of success by many people. It involves structuring the majority of your carbohydrates around your workout – pre and post workout. If you’re looking for a rule-of-thumb, I will go 70/30. Seventy percent of your daily carbohydrates should be consumed through out your pre and post workout window. The other 30 percent would come preferably first thing in the morning.
2. Somatofy Your Nutrition
This just means adjusting your nutrition to your somatotype. Bodytype is another word for somatotype. You might have heard of the three basic body types by now, which are ectomorph, mesomorph, and endomorph. All of the different body types do play a difference.
This just means adjusting your nutrition to your somatotype. Bodytype is another word for somatotype. You might have heard of the three basic body types by now, which are ectomorph, mesomorph, and endomorph. All of the different body types do play a difference.
In between the pendullum of the three different body types are many different variations of body types. Many people haven’t talked about these yet. Only a few higher, world reknown nutritionists and sports nutritionists are identifying the way these different body types reaction to different nutrients, especially carbohydrates. Carbohydrates tend to effect the different body types in a more drastic manner than other macronutrients.
Keeping that in mind, Kyle gives you few tips that might help you gain lean muscle mass without fat, even though he might not know you or your body type.
There are different body types out there that respond differently to certain nutrition plans. Finding the right nutrition plan for your body type is probably what your should invest some time towards by measuring the results of your current nutrition plan if you’re not moving towards your physique development goals quickly.
Keeping that in mind, Kyle gives you few tips that might help you gain lean muscle mass without fat, even though he might not know you or your body type.
There are different body types out there that respond differently to certain nutrition plans. Finding the right nutrition plan for your body type is probably what your should invest some time towards by measuring the results of your current nutrition plan if you’re not moving towards your physique development goals quickly.
3. Adjust your nutrition to your weight training regimen.
This is one mistake that is easily avoidable. Lot of guys are actually hurting themselves more than they understand. You can have the very best meal plan from a book, magazine, or online report that says you’re suppose to have this meal – one, this meal – two, this meal – three. As you know it’s not only not customized for your body type, but it’s also not customized for your weight training regimen.
This is one mistake that is easily avoidable. Lot of guys are actually hurting themselves more than they understand. You can have the very best meal plan from a book, magazine, or online report that says you’re suppose to have this meal – one, this meal – two, this meal – three. As you know it’s not only not customized for your body type, but it’s also not customized for your weight training regimen.
You need to understand, adapt, and adjust your nutrition to your weight training regimen. A lot of guys will work out at night, but then does not have their post-workout carbohydrate or protein meal. The feel it’s late at night and they don’t want to put on fat. That’s not how it works. You need to have a proper pre and post workout nutrition meal set up for you no matter what time you’re working out.
To gain weight, athletes need to consume more calories
than they use. This weight gain will include water, fat, and
protein in muscle. To limit the amount of fat gain and increase
muscle gains, athletes need to use effective exercise training
and nutrition programs.
A common misconception among athletes is that the best
way to build muscle or “bulk up” is to eat a high-protein
diet. Adequate protein intake is essential when you are
increasing muscle mass, but most of the energy needed to
fuel muscle growth comes from an adequate calorie intake
from carbohydrates and fats.
Weight gainer supplements are marketed to athletes with
claims that these supplements will aid in the gain of muscle
mass. Although these supplements may help increase daily
calorie and protein intake, they have no benefits over food
choices that provide the same amount of calories and protein.
than they use. This weight gain will include water, fat, and
protein in muscle. To limit the amount of fat gain and increase
muscle gains, athletes need to use effective exercise training
and nutrition programs.
A common misconception among athletes is that the best
way to build muscle or “bulk up” is to eat a high-protein
diet. Adequate protein intake is essential when you are
increasing muscle mass, but most of the energy needed to
fuel muscle growth comes from an adequate calorie intake
from carbohydrates and fats.
Weight gainer supplements are marketed to athletes with
claims that these supplements will aid in the gain of muscle
mass. Although these supplements may help increase daily
calorie and protein intake, they have no benefits over food
choices that provide the same amount of calories and protein.
Weight Gain Plan :
Breakfast 1
- 1 scoop vanilla whey protein
- 8 oz orange juice
Mix whey in OJ to make an orange Julius
- 1 scoop vanilla whey protein
- 8 oz orange juice
Mix whey in OJ to make an orange Julius
Breakfast 2
- 3 whole eggs
- 3 egg whites
Scramble eggs together
- 1 cup cooked oatmeal
- 1 tbsp honey
Sweeten oatmeal with honey
- 3 whole eggs
- 3 egg whites
Scramble eggs together
- 1 cup cooked oatmeal
- 1 tbsp honey
Sweeten oatmeal with honey
Morning Snack
- 1 cup reduced-fat Greek yogurt
- 1 tsp honey
Sweeten yogurt with honey
- 2 slices whole-wheat bread
- 1 tbsp natural peanut butter
- 1 tbsp jelly
Spread peanut butter and jelly on bread
- 1 cup reduced-fat Greek yogurt
- 1 tsp honey
Sweeten yogurt with honey
- 2 slices whole-wheat bread
- 1 tbsp natural peanut butter
- 1 tbsp jelly
Spread peanut butter and jelly on bread
Lunch
- 5 oz can albacore tuna in water
- 1 tbsp light mayonnaise
- 2 slices whole-wheat bread
Mix mayo in tuna and make sandwich
- 2 cups mixed green salad (include spinach and other vegetables)
- 2 tbsp olive oil and vinegar dressing
Top salad with dressing
- 5 oz can albacore tuna in water
- 1 tbsp light mayonnaise
- 2 slices whole-wheat bread
Mix mayo in tuna and make sandwich
- 2 cups mixed green salad (include spinach and other vegetables)
- 2 tbsp olive oil and vinegar dressing
Top salad with dressing
Sample Day of Meals – 2nd Half of the Day
Afternoon Snack
- 1 cup low-fat or reduced-fat cottage cheese
- 1 cup sliced pineapple
Mix pineapple in cottage cheese
- 6 whole-wheat crackers
- 2 tbsp natural peanut butter
Spread PB on crackers
- 1 cup low-fat or reduced-fat cottage cheese
- 1 cup sliced pineapple
Mix pineapple in cottage cheese
- 6 whole-wheat crackers
- 2 tbsp natural peanut butter
Spread PB on crackers
Dinner
- 8 oz top sirloin steak
- 1 cup cooked brown rice
- 1 cup black beans
Mix rice and beans
- 1 cup steamed chopped broccoli
- 8 oz top sirloin steak
- 1 cup cooked brown rice
- 1 cup black beans
Mix rice and beans
- 1 cup steamed chopped broccoli
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