Nutritional guideline to follow while on this T.U.B.E TRAINING 21 day fat loss challenge.
First Eat the right type of food for your metabolic type.
Balance your macro nutrients (protein, carbs and fats}
Don't skip meals! (Example always eat breakfast)
Don't cut calories too much
Eat every 2-4 hours
Keep blood sugar stable
Eat before you get hungry
Drink lots of water (cut back on sugar)
Drink protein shakes as snacks
No dairy while on this program (no milk base product)
Eliminate all SUGARS!
*BREAKFAST you want to eat at least 20-30 grams of protein (vegan, hemp, pea, soy) and some carbs.
Example oatmeal and all natural peanut butter (no hydrogenated or palm oil) with protein powder.
Whole wheat bread with peanut butter or almond butter
3 eggs whites 1 whole eggs and whole wheat toast (20-30 grams of protein)
Apples and peanut or almond butter
*SNACK (2-3 hours after breakfast)
fruit and 1 oz almonds and fruit or protein shake (20-30 grams of protein)
Broccoli, green beans, spinach, with 3-4 oz of fish, chicken, beef, tuna, 4 eggs (vegan) tofu, soy, beans and rice (20-30 grams of protein)
(Fruit) Apple, berries or kiwi
(1 hour before your workout) *Pre-workout oatmeal or fruit with whey isolate or vegan protein powder (20-30 grams of protein)
(Within 1 our after your workout) *Post workout (whey isolate or vegan protein) Protein shake with banana (20-30 grams of protein)
Same as lunch (20-30 grams of protein)
Broccoli, green beans, spinach, with 3-4 oz of fish, chicken, beef, tuna, 4 eggs (20-30 grams of protein)
(Fruit) Apple, berries or kiwi with fish, eggs, tuna, beef, chicken
Daily Protein intake is from 120-180 grams of protein
Carbs should be 200-300 grams (Non starch while on this program)
OPTIONAL for the best results
Light cardio (65% max heart rate 120-125 beats per minute) everyday before breakfast will help you stay lean.
Follow this nutritional and workout program and you will definitely see results. Also what will help if you prep your meals in advance and very busy days and have fruit and nuts on deck.