A Guide to the Fitness for Men Diet Plan for Transformation

Diet For 8 Weeks Of Transformation;

Hi guys, you had to read my first post from yesterday about my 8 weeks of transformation, there were a few critical points that I had highlighted. It is important to follow them in order to achieve quick results. The most important of all was a healthy, balanced and well-calculated diet.

In general, it is said that behind a strong body there is 70% nutrition and 30% training, but for such short programs the diet is 80-90%. It is important to consider what to eat, how to eat and how much to eat, and more than that, what to avoid.

The diet of any transformation program (especially if you train after at night) will look like this:

Diet For 8 Weeks Of Transformation

Breakfast: between 8 and 9 in the morning

Moderate lunch: between 12 and 2

Healthy snack: between 3 and 5 (the energy for your training will come mainly from meals 2 and 3).
Pre-workout meal: 1 hour to 45 minutes before training

Post-workout snack: within half an hour after exercise

Dinner: after an hour of training

Most of us do not have a very ideal lifestyle due to a very busy lifestyle that causes a lot of problems with our nutrition plan and training. I will discuss my chances and how I beat them. I think for most people reading this article the problems are similar

Dinner: – because of the excessive pressure in my work, I mostly came home at 20: 45, had to prepare in 5 minutes and go to the gym at 21: 00 to have a full hour in my hand.

So I had dinner at 11:45. That’s why I completely skipped the carbohydrates. I ate a small bowl of boiled chicken, vegetable soup or salad with olive oil and egg white.

Pre-workout snack: I was carrying one or two fruits, like an apple, an orange or a papaya, and ate on the bus when I got home. It is important to eat fruits with a low glycemic index, as they release the energy that you urgently need during exercise.

Post-workout snack: After exercise, you still need a source of high glycemic index carbohydrates to start your recovery and replenish your glycogen stores consumed during exercise. An excellent option is a banana. I used to carry a banana with me to the gym and eat it right after training.

Moderate lunch: well, office lunch is not always ideal. Many times there are curries with a lot of oil. I chose only low-fat options. Things like raita, salad, roti nature (no fried rice, pasta or macaroni, etc.), dal/chicken (grilled only), vegetables (fried only) and not at all sweet!

Breakfast: corn flakes without sugar and boiled egg whites

Snack: shoots + a few nuts

Therefore, during treatment it is very important to completely stay away from trans fats and reduce the intake of saturated fats to a minimum. Ideally, you can have 10 percent of your total fat intake from saturated fats every day. So avoid fried foods and if you want to eat butter and ghee, eat them in moderation.

In addition, the amount of carbohydrates you eat must vary from the beginning of the week to the end of the week. This should be reduced to a minimum at the end of the week, as the fat intake increases proportionally (healthy fats). This is called carbohydrate recycling. And not only that, your training should be designed in such a way that at the beginning of the week you do all the heavy and multi-articular exercises. In this way, the extra carbohydrates that you consume in the first days of the week will be used wisely. For more details, stay tuned.

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