Men’s Fitness-Diet Plan For 8 Weeks Transformation
Hello people, if you remember my first post on my 8 weeks transformation, there were a few critical points that I had highlighted. It is a must to follow these to achieve quick results. The most important of all was a healthy, balanced and well calculated nutrition.
Generally it is said, that behind a successful body, it is 70% nutrition and 30% workouts, but for such short programs, nutrition is 80 to 90 percent. It is important to keep in mind what to eat, how to eat and how much to eat and more than this what to avoid (yes, this will take a bit of determination). .
The blueprint of diet for any transformation program (especially when you are working out late evening) will be something like this:
- Breakfast: anywhere between 8 to 9 in the morning
- Moderate lunch : anywhere between 12 to 2
- Healthy snack: anywhere between 3 to 5 (energy for your workout session will come from meal 2 and 3 primarily).
- Pre workout meal: 1 hour to 45 minutes before workout
- Post workout snack: within half an hour of workout
- Dinner: after an hour of workout
All of us don’t have a very ideal lifestyle. Most of us have a very busy lifestyle which poses many problems to follow our nutrition plan and workouts. I will discuss my odds and how I beat them. I guess for most of the people reading this post, the problems are similar
Dinner:- for past few months, because of excessive pressure in my work, most of the days, I used to reach home by around 8:45 pm, I needed to get ready in 5 minutes and leave for the gym by 9 so that I would have a complete hour in my hand.
So I used to have dinner around 11:45. Hence, I used to skip carbs totally. I used to eat one small bowl of boiled chicken, vegetable soup or salad with olive oil and egg whites.
Pre-workout snack: I used to carry a fruit or two with me like apple or orange or papaya and used to eat in bus while I used to travel to home. It is important to eat fruit with low glycemic index since they will release much needed energy throughout the workout session.
Post-workout snack: Post workout you always need a high glycemic index source of carbs to kick start your recovery and refill your glycogen stores depleted during workouts. An excellent option is banana. I used to carry one banana with me in the gym and eat it right after the workout session.
Moderate Lunch: Well well, office lunch is not always a very ideal one. Many a times there are curries with a lot of oil. I used to choose only low fat options. Things like raita, salad, plain roti (no fried rice, noodles or macaroni’s etc.) , dal/chicken (only grilled) , vegetables (only sautéed) and no sweet at all!
Snack: sprouts + few nuts
People, during the transformation, it is very important to stay away from Trans fats completely and keep your saturated fats intake to minimum. Ideally you can have 10 percent of your total fat intake from saturated fats every day. So avoid deep fried foods and if you want to eat butter and ghee, eat them in moderation.
Also, the amount of carbs you eat has to vary from starting of the week to ending of the week. This has to taper down to minimum at the end of the week with the intake of fats increasing in proportion (healthy fats). This is called carb recycling. And not only this, your workouts must be designed in a manner so that you do all the heavy and multi-joint exercises at the beginning of the week. This way the extra carbs that you consume during the first few days of the week are put to good use. For details, stay tuned 🙂
You too want to build abs and muscles?
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