5 Pillars Of Nutritional Analysis
5 Pillars Of Nutrition:
EAT SIX TIMES A DAY
Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle.
LIMIT PROCESSED FOODS
Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating.
Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to your New Year's resolutions.
STAY HYDRATED
Drink water and calorie free beverages to keep your performance in the gym at its peak.
Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems.
LEAN PROTEIN …show more content…
Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body.
Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.
The composition of your meals will be determined by your goals and the timing of your weight training.
The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without.
Meal Plan For Every Guy:
If you're going to bulk up, lose fat, or stay healthy in 2012, you'll also need a goal-specific meal plan to get results.
We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day.
Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year.
To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety.
LIST OF DIET
You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle …show more content…
And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals.
For meals containing starchy carbohydrates, your meal options include:
Starches
Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
Protein
Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt
Fruits/Vegetables/Legumes
Tropical fruits, green/fibrous, beans
Oils
Use sparingly; think teaspoons, not tablespoons
For meals not containing starchy carbohydrates, your options are:
EAT SIX TIMES A DAY
Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle.
LIMIT PROCESSED FOODS
Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating.
Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to your New Year's resolutions.
STAY HYDRATED
Drink water and calorie free beverages to keep your performance in the gym at its peak.
Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems.
LEAN PROTEIN …show more content…
Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body.
Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.
The composition of your meals will be determined by your goals and the timing of your weight training.
The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without.
Meal Plan For Every Guy:
If you're going to bulk up, lose fat, or stay healthy in 2012, you'll also need a goal-specific meal plan to get results.
We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day.
Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year.
To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety.
LIST OF DIET
You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle …show more content…
And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals.
For meals containing starchy carbohydrates, your meal options include:
Starches
Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
Protein
Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt
Fruits/Vegetables/Legumes
Tropical fruits, green/fibrous, beans
Oils
Use sparingly; think teaspoons, not tablespoons
For meals not containing starchy carbohydrates, your options are: