Day 13: Rest (attached: diet plan)

★ Posted on 12-17,2024



Article translated from: bodybuiling.com

Coach Chris knows that it is difficult for everyone to resist tempting food, but you have to do it because you are a winner and you are transforming.

Check out these suggestions:

Get up in the morning and eat every 2-3 hours. This will not make you feel hungry and will not increase your desire for food;

Add some complex carbohydrates and lean meats to your diet. These foods will keep your metabolism stable because they will not be digested quickly;

Want to eat chocolate? Then choose chocolate-flavored protein powder, which will neutralize your craving for chocolate;

Drink more water and try adding some lemons, which will make you feel satisfied;

Avoid sugary foods, which can ruin your workout performance;

Try to avoid fruits, they are healthy but high in fructose;

Eat more green vegetables, such as broccoli, asparagus, spinach, cabbage, etc. They are low in calories and high in vitamins;

What to do when friends get together?

It’s very simple. Bring your own food. Are you afraid they will make fun of you? Then try the following points

At a restaurant, try ordering plain-cut chicken or grilled steak instead of fried steak;

Use healthy napkins to absorb oil and water from food;

Eat a ration and don’t overindulge. You can try packing it home for your family to eat;

Drink water, coffee or tea, and do not add sugar or cream to tea or coffee;

Don’t forget to do some aerobics---if you are too thin, skip this step.


Chris's Diet

Breakfast

1

Protein

2

Oats

3

coffee

Second meal

1

Lean Steak

2

brown rice

The third meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

The fourth meal

1

fish

2

brown rice

3

Broccoli

The fifth meal

1

Chicken Breast

2

sweet sweet potato

3.

Broccoli

Pre-training meal

1

Tilapia

2

brown rice

3

coffee

Post-training supplements

1

Protein powder

2

Creatine

Dinner

1

Steak

2

Broccoli

Before going to bed

1

Casein


❋ Tags: