Hi All,
I'm new here but I have a simple diet program to share w/ you guys.
I hope this works for you guys. This will help you loos wieght or get shredded.
(exercise 3-5 times a week will help you achieve your goal faster).
Of course some of you guys might already know this.
Eat 6-8 meals perday containing a minimum of 40 grams of protein per meal or 1-1 1/2 gr per bodyweight. (you can try eat 4-5 times meals per day before go to 6-8)
Eat every 2-3 hrs
Morning: Whey, Eggs
Afternoon: Blends of casein(milk;skim or non-fat), whey.
chicken, steak, beef, fish (salmon best).
Drink shakes w/ skim milk.
Night: eat cottage cheese before bed.
Carbs:
All whole grain high-fiber cereals and bread
Sweet potatoes, beans (all kinds), whole wheat pancakes.
Fruit (bananas, apples, strawberries, blueberries).
Eat high glycemic carbs before and after workout (RIce)
Low and medium glycemic carbs for the rest of the day.
Fats: Peanut butter, nuts, fish, flax oil/seeds, olive or canola, avocados
Good Luck and Enjoy.