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for a long time now i have been trying to find the perfect diet...i am new to BodyBuilding.com and i would be grateful if some of you would help me out here.
Stats:
Age: 17
Weight: 79.2KG
Height: About 182cm
Workout Plan: Sunday: Boxing Monday:GYM Tuesday:Boxing Wednesday:GYM Thursday:Boxing Friday:REST Saturday:Boxing.
I consider boxing as an aerobic workout, right? its a two hour period where i leave soaked sweat.
My main goal from this post is getting a meal plan that could fit gaining muscle, and as little as possible body fat..
Breakfast 7:45 AM: 1 Cup 100% Orange Juice + 1 And a half cup Oatmeal + 2Eggs(1whole + 1 ONLY egg white) + Cottage cheese 3% (glad if someone had an idea for another protein source rather than the cottage).
Snack Meal 10:55 AM: 2 Pieces of light bread (whole wheat) + 1 TEA spoon of tahini (concentration of sesame seeds, high in fat (ive read that its good fat like olive oil and such) a good protein source too. + 3 pieces of 1% pastrami / Half a can of tuna in brine + Cucumber + 3 Omega 3 Capsuls.
Lunch around 2PM: 3 SERVING SPOONS (id say about 3 table spoons equals to one Serving spoon) Whole wheat Carbohydrate (Durum wheat pasta, brown rice, loaf of whole wheat bread...you get the main idea). + 4 tea spoons of tahini/half an avocado + 5 pieces of pastrami 1%/1can of tuna in brine + a Salad (made out of 3-5 or more veggies) + 1 table spoon of olive oil. might consider instead of pastrami or tuna about 150Gr of chicken breast? or fish fillet?
Before Workout/Boxing around 5PM: 3-5gr of Creatine Monohydrate (with water...is juice better?) + Should i eat something here to? (carbs or proteins or so...).
After Workout (GYM) workout for around 1-1:30hrs: SAN 100% pure platinum whey (might stop with the protein powders though) + anything i could eat with the shake?
After Workout (BOXING) workout for around 2-2:30hrs: Run home and eat dinner.
Dinner around 7 PM (after gym workout)- 9PM (after boxing): 150-200g of chicken breast + 3-5 veggies salad + usually eat 2 SERVING SPOONS of Carbs...wondering if to cut down the carbs in the evening?
30 Mins before bed 10:45 PM: i used to eat 200gr of 1.5% yogurt with 4 dates and 5 almonds. then tried out having 7 strawberries and an apple. this snack/meal might be totally useless i just tend to feel hungry before bed...
עם יש צורך לתרגום בעברית תגידו. תודה מראש לעוזרים 😃
Stats:
Age: 17
Weight: 79.2KG
Height: About 182cm
Workout Plan: Sunday: Boxing Monday:GYM Tuesday:Boxing Wednesday:GYM Thursday:Boxing Friday:REST Saturday:Boxing.
I consider boxing as an aerobic workout, right? its a two hour period where i leave soaked sweat.
My main goal from this post is getting a meal plan that could fit gaining muscle, and as little as possible body fat..
Breakfast 7:45 AM: 1 Cup 100% Orange Juice + 1 And a half cup Oatmeal + 2Eggs(1whole + 1 ONLY egg white) + Cottage cheese 3% (glad if someone had an idea for another protein source rather than the cottage).
Snack Meal 10:55 AM: 2 Pieces of light bread (whole wheat) + 1 TEA spoon of tahini (concentration of sesame seeds, high in fat (ive read that its good fat like olive oil and such) a good protein source too. + 3 pieces of 1% pastrami / Half a can of tuna in brine + Cucumber + 3 Omega 3 Capsuls.
Lunch around 2PM: 3 SERVING SPOONS (id say about 3 table spoons equals to one Serving spoon) Whole wheat Carbohydrate (Durum wheat pasta, brown rice, loaf of whole wheat bread...you get the main idea). + 4 tea spoons of tahini/half an avocado + 5 pieces of pastrami 1%/1can of tuna in brine + a Salad (made out of 3-5 or more veggies) + 1 table spoon of olive oil. might consider instead of pastrami or tuna about 150Gr of chicken breast? or fish fillet?
Before Workout/Boxing around 5PM: 3-5gr of Creatine Monohydrate (with water...is juice better?) + Should i eat something here to? (carbs or proteins or so...).
After Workout (GYM) workout for around 1-1:30hrs: SAN 100% pure platinum whey (might stop with the protein powders though) + anything i could eat with the shake?
After Workout (BOXING) workout for around 2-2:30hrs: Run home and eat dinner.
Dinner around 7 PM (after gym workout)- 9PM (after boxing): 150-200g of chicken breast + 3-5 veggies salad + usually eat 2 SERVING SPOONS of Carbs...wondering if to cut down the carbs in the evening?
30 Mins before bed 10:45 PM: i used to eat 200gr of 1.5% yogurt with 4 dates and 5 almonds. then tried out having 7 strawberries and an apple. this snack/meal might be totally useless i just tend to feel hungry before bed...
עם יש צורך לתרגום בעברית תגידו. תודה מראש לעוזרים 😃
