1. Eat at least 6 times a day (Eat roughly 2 ½ to 3 hours apart)
One portion is equal to the size of your clenched fist or the size of the palm of your hand
2. At each meal eat the following:
Protein - 1 portion
Carbsohydrates (Only from approved sources) Make sure carbohydrate portion is roughly equal in size to your protein portion
1 portion if you are trying to lose body fat as a primary goal*
2 portions if you are trying to gain weight as a primary goal**
Vegetables
- Eat these at least two times a day, but you may eat them as often as you like
Oils
-Fish oil supplements are best (contain Essential Fatty Acids)
*Losing Fat:Make sure that the portion of carbohydrates is the same size as your protein
**Gaining Weight:Double your carbohydrates to maintain energy needs and prevent use of muscle for energy
3. Best Sources of Nutrients:
Protein: Red meat, fish, poultry, pork, protein powders (whey protein is best)
Carbohydrates: Fruits, whole grain breads, unsweetened cereals, pasta
Fats: Nuts, Fish/fish oils
Vegetables: Eat any you like and as many as you like
4. Supplements
It is not recommended that you take supplements, except for a multivitamin and protein (bars or powder). Most others do not do what they claim and you are simply wasting your money. Creatine is clinically proven to increase muscle size and improve muscle energy stores for short term exercise. However, there are potential side effects include cramping and dehydration, and there is not enough information on the long term effects. Creatine is also available in whole foods-primarily red meats and fish.
5. Foods to avoid
Alcohol, soda, chips, candy, donuts, sugar, and saturated - these all have little or no positive nutritional value.
Write down what you eat at every meal everyday! Try to be as consistent as possible. The more consistent you are with your eating habits the more benefit it will provide.
