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1/2 cup oatmeal
3 whole eggs
Great carbohydrates for energy, eggs are a complete PROTEIN source (all essential amino acids), I always eat the eggs yolks (eggs do not raise cholesterol)
FILLING, SATISFYING, APPETITE SUPPRESSANT MEAL!
Most personal training clients and gym members struggle with devising a nutritional eating plan to accomplish their fitness goals.
I'm going to focus my posts on eating for fat loss and body weight loss.
My Top Carbohydrates (Starches) for GYM ENERGY and STRENGTH
Best fruit for quick energy in gym - BANANAS
Carbohydrates to AVOID ..... High Sugar products like SODA, ICE CREAM & SWEETS;
Avoid White Bread products - no nutritional benefit (wasted calories)
and never eat a high carbohydrate snack or meal before you go to bed!
Always try and eat a meal with complex carbs like oatmeal 2-3 hours before you hit the weights.
For those of us who workout first thing in the morning, I recommend 20-30 grams of Whey protein when you get up.
In November, I purchased our first "Zero Runner" by Octane Fitness.
I've been eyeing this type of cardio machine for a while.
My interest stems from the claim of "ZERO impact" running.
I've always been pretty adamant about how outdoor pavement/road running beats up the body and my preference for clients and members is treadmill running.
Octane's claims are true! Our new Zero Runner has been a huge success. Not only does the unit give you the "feel" and "look" of running, I get off of this unit and feel NO STRESS on ANY JOINTS!
I'm a believer and have ordered our 2nd Zero Runner. All members who I've trained on runner are hooked! Once I tested runner and realized the zero impact quality, I knew that when a dedicated treadmill/outdoor runner gave the unit a try, they would be sold. Another great piece of cardio equipment to use in your toolbox.
Train, Eat, Sleep, Repeat....Compete!
Here's 7 protein sources you can incorporate into the 5-6 meals/servings per day of eating.
1. Eggs 2. Low Fat Dairy 3. Low Fat Red Meat 4. Fish 5. Turkey 6. Chicken 7. Protein Shakes
For Protein shake - make sure the product in made in the USA, choose a product with the first ingredient as Whey Isolate. For those of you that are lactose intolerant (like me), make sure the protein is lactose free. You could also chose a egg or meat protein shake. My favorite egg and meat protein shake is MHP Paleo Chocolate
Successful & Sustainable fat loss is highly dependent on your daily food intake.
Choosing to eat more protein per day will greatly reduce your hunger, help muscle recovery and aid in muscle building.
Ask a experienced bodybuilder and you'll hear this: "eat 6 small meals per day, each consisting of some protein".
Most people can easily get away with 5 meal per day also....
Breakfast / Mid-Morning Snack/Lunch/Afternoon Snack/Dinner
I recommend women eating 1500-1800 calories per day with up to 150 grams of protein, for Men, 2000-2500 calories per day with 200 or more grams of protein per day.
Train, Eat, Sleep, Repeat........Compete
Love developing workouts....with my age (53) in mind and numerous past injuries, I devised a workout that will help build muscle, lose fat and stay injury free.
4 = number of exercises; you can choose 4 exercises for 1 body part or multiple bodyparts
6 = number of sets
90 = total reps per exercise (25 reps first set; 20 reps; 15 reps; 10 reps; 10 reps; 10 reps)
90 = time between sets (on compound movements like barbell squats, deadlifts or bench presses, use 180 seconds (3 minute rest interval)