Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
My Nutrition Program View My Full Nutrition Program
So this time I decided to take my contest preparation for a different level.
I'm gonna right down all my meals and count the nutrition value and calorie intake each meal and see how my body reacts and changes throughout that time.
My goal is to gain as much muscles as possible, but to stay lean at the same time.
If you are trying to loose weight, or just want to stay healthy and fit take a few extra minutes and keep truck of what you are eating, it might be little too complicated at the beginning, but you'll get used to it in a week or so and you'll love the result.
Dont forget, you calories, carbs and protein intake depends on your lifestyle and your workout routine; active person suppose to take 6-10 g carbs / 1 kg depending on how active you are ( i would suggest 50-60g with each meal), don't forget the fiber- 25 g a day.
Recommended protein intake for athletes and exercisers 1to 2 g per kg, depending on the goal ( 15-30% of calorie intake daily)
Calorie intake depends on how active you are and what your goals are.
In my case i stay with 2000 calories a day, my goal is to get lean mass, so i limit my fats, eat high protein food, moderate my carb intake.
When i have day off from the gym i limit my carb intake and trying to stick with my chicken breast, tilapia and green veggies and healthy fats, such a avocado.
Days when i have weight workout i eat 40-50 g of carbs almost each meal with my protein, this way i have enough energy to workout and push myself to the limit.
It's easy to be fit and healthy, just a little bit of desire, drop of motivation, piece of dedication and a good slice of knowledge (not pizza) lol