Nutrition
I know you're someone who likes to reach its goals. Now that you know your workout, it's time to talk about your diet. I'll show you what I eat now, it's still the same but it's convenient to carry in 3 boxes (Tupperware). I cook every night and during the day at each meal, I eat 3/4 of a box or I eat 3/4 of a usual plate and I drink plenty of water. No, no, not soft drinks.
I don't take protein powder or other dietary supplement powder (except 12 vitamins and minerals pill) because I don't know the exact content and I don't trust these companies. It's my choice, I have many friends who use protein powder and they have no problem.
It's not necessary to take protein powder to gain muscle. Your ancestors, they had protein powder ? NO !!!
Increase Strength
I think you already know the main food items: A) Protein B) Carbohydrates C) Fat.
Proteins are important for your strength and your muscles size, you have already heard several times. During your days off, you take 3 grams (1.5 grams / pounds) of protein to help your muscles grow. During your workout days, you take 4 grams (2 grams / pounds) of protein per kilogram of your body weight. By that way, extra proteins are used by your muscles during your workout.
Carbohydrates are important to have energy during training. During your days off, you take 3 grams of carbohydrates (1.5 grams / pounds). During your workout days, you take 4 grams (2 grams / pounds) carbohydrates. There slow-digesting carbohydrates and fast-digesting carbohydrates.
Slow-digesting carbohydrates allow you to have a long-term energy. Studies have shown that athletes who eat early morning slow-digesting carbohydrates have more energy during training, burns more fat during exercise, work harder and longer.
Fast-digesting carbohydrates are also useful. Take fast-digesting carbohydrates immediately after you wake up instructs your body to stop burn proteins from your muscles. Yes, because when you sleep, you stay as long without food and after a while your body needs energy, your body will take proteins from your muscles. It's effective to stop this process.
Take fast-digesting carbohydrates after training to repair your muscles. Yes, because when you train you break your muscles and it's in repair phase that your muscles become bigger and more powerful.
Healthy fats are important because they are used as energy during training, to keep a high level of testosterone and they aren't stored by your body as body fat like other fats. You can take in large quantities such as olive oil, eggs, omega-3, fish, peanut butter. In this diet, take 1 gram per kilo of your body weight.
Here are foods I usually buys
Chicken or turkey breast
Apples
Kiwi
Banana
Avocado
Frozen Alaska Pollock (fish)
Oatmeal
Rice (basmati, jasmine or Thai )
Frozen Vegetables (without sauce)
Tomato puree (for sauce)
Wholemeal bread (breakfast or sandwich with chicken / turkey breast)
Pasta
Cottage cheese
Canned tuna
Green tea
Eggs
Olive oil
Canned legume (lentils, beans, chickpeas, etc.)
(Wholemeal Rice Cake)
Salad
Juvamine (tablet 12 vitamins)
Here is how in general runs my day
Breakfast (7:30 or 7:30 am)
Oatmeal, fruits Water
or
Rice, pasta or legumes; vegetables; fish or meat (if training in the morning) Water
Lunch (12h-13h or 12:00-1:00 pm)
Rice, pasta or legumes; vegetables; fish or meat
Water
Ex: Rice, vegetables, meat
Snack (16h or 4:00 pm)
Rice, pasta or legumes; vegetables; fish or meat
Water
Ex: Legumes, vegetable, fish
Snack (19h or 7:00 pm)
Rice, pasta or legumes; vegetables; fish or meat
Water
Ex: Pasta, vegetables, meat
Dinner (21:30 or 9:30 pm)
Rice, pasta or legumes; vegetables; fish or meat
Water
Fruits
Green Tea
Meal Replacement
The diet I show is a sample of my meals in one day. I don't advise you to eat the same meal every day. You can switch with other foods to change the taste. Here is a list of healthy foods that you can eat to have other flavors.
To Replace Meat
Chicken thigh
Ground beef
Flank steak
Pork tendorloin
Salmon
Trout
Tilapia
Shrimp
Crab
Ham's slice
To Replace Dairy Products
Cottage cheese is the best form of dairy product because of its high content of protein, you can also use these dairy products in your diet (the greek yogurt is in 2nd place)
Greek yogurt
Soy yogurt
Low-fat cheese or fat-free cheese
Low-fat yogurt
Low-fat milk
To Replace Whole grain Products (oatmeal)
Whole wheat bread
Whole grain biscuit
Brown rice
Whole grain cereals
Whole grain waffle
Rye bread
Sourdough bread
Whole grain muffin
Whole grain pita
Whole grain Bagel
Whole grain tortilla
Whole grain pasta
Quinoa
Sweet potatoes
Yam
To Replace The Fruits
Orange
Peach
Perry
Strawberry
Blueberry
Raspberry
Blackberry
Cherry
Grapes
Kiwi