5'9 201lbs six pack... defined but not as defined when i compete..Did 3 bodybuilding shows this year. middleweight class age 32... had abs for a few years but usually lost them in the winter but this winter i decided to keep up with my good eating habits...
it comes down to eating clean 95% of the time.. Will I cheat yeah, if I'm on a date or out for a drink with a buddy a couple times a week max but the other times I make sure I eat healthy and consistent small meals through out the day.
base your meal around protein each and every meal...why because your metabolism works the hardest and longest to burn protein...that is why its the basis also protein are the buildin blocks of muscles.. eggwhite and whole eggs, tuna steaks, lean red meats, bison and bison burgers, chicken, fish....
carbs are your brain energy keep them to whole grain food like whole wheat pasta, plain oatmeal sweeten with splenda, sweet potatoes and brown or wild rice.. carbs spike insulin this is what makes us fat the whiter it is the worse it is ie white bread=empty calories
fats keep them healthy
almonds, olive oil, natural pb or almond butter, salmon is good fat lean steaks are good fat
most importantly try to eat every 3 hours ....why....because that is when your metabolism starts to slow and we increase that by eating again hence the small meals... when i competed i was eating every 2 hours...
also none of this constant shakes and bars... real consistent food.. no need to spend crazy money on supplements cause ur body has everything it needs... a good multi vitamin and a some bcaa and glutamine thats all that is needed.. .bars have to many chemicals as for shakes only after you work out or to get more protein but not to replace a meal...have a shake with a meal
questions?
