PUTTING MEALS TOGETHER:
This is as simple as I can make it. Here we go.
1) Protein - a serving is the size of a deck of cards, if you are trying to gain muscle, have two servings per meal.
2) Carbohydrates - a serving is 1/2 cup, if you are trying to gain muscle, go for 1.5 servings.
3) Fat- add some olive oil dressing to a salad with as many meals as you like. If you feel you are not getting enough, have 6g of fish oil in capsule or flax oil, every day.
4) Vegetables - Carrots and corn are the only two I would use sparingly, they are higher in sugar. All other veggies are typically ok to have with each meal or as often as you like.
5) Water - 12 cups a day, no excuses.
Put it all together, 6 small meals a day, and you WIN!
A.J. McAlendin
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