By Michael Branin
Welcome back, to fitforpeople.org. The fitness site for the people, by the people. Last week we talked about good habit forming practices to get your ass in the gym so you can achieve your fitness goals for the new year and beyond. Today we are going to talk about the second most important part of that equation diet. You know the old adage “abs are made in the kitchen”, well it’s true. Let’s begin, shall we?
FAP in the morning- Breakfast is the most important meal of the day, because it gets your metabolism running. FAP(fiber and protein) in the morning. Something like oatmeal is high enough in protein and fiber to fit both needs. If you are not a fan of oatmeal there is the alternative of just eating fruit and either a protein shake or some other high protein food. Add in a glass of milk and you are set.
Snack- I recommend a handful of nuts or dried fruit depending on your goal and a glass of water. Fruits are for losing weight. Nuts are for gains.
Lunch- For lunch, have a salad. If you’re looking to make gains, be sure to put plenty of protein in your salad. For example chicken, nuts, or boiled eggs are all great sources of protein that go great with salads. Always use balsamic vinaigrette for dressing! And don’t forget to drink water!
Pre-workout- I’ll usually eat a pb&j and drink a cup of coffee before I hit the gym.
Post workout- I recommend a protein shake post work out, feel free to add a fruit in if you would like.
Dinner- For dinner you should be eating a lean meat like chicken, fish, or steak, with potato, rice, or beans as a filler. Make sure to throw in some greens I recommend kale, broccoli, or spinach. Feel free to mix all three together if you would like.
Dessert- If you are looking to cut weight, there is no need to eat dessert. But if you are looking for gains I recommend a strict diet of one bowl of ice cream of your choice as dessert.
In case you missed part 1 or need a refresher. here is the link