The combination of your meals will be resolved by your goals and the timing of your weight training. The meals in our New Year's method are divided into two categories: those with starchy carbs and those without. You'll need to eat more starchy carbs and fewer fats before and after workouts to help energy and muscle growth. If you're training to package on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-loss goals.
For meals containing starchy carbohydrates, your food options comprise:
Starches: Brown rice, quinoa, yams, potatoes, oats, whole-wheat pastas, bread, cereals, wraps
Protein: Protein powders, egg whites, whole eggs (sparingly), creamy meat, snowy fish, Greek yogurt
Fruits.Vegetables.Legumes: Tropical fruits, green/fibrous, beans
Oils: Use sparingly; think teaspoons, not tablespoons
For meals not containing starchy carbohydrates, your options are:
Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt
Fruits.Vegetables.Legumes: Berries, green/fibrous, beans (sparingly)
Oils.Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-fat cheeses
While most stars spend hours training when it comes time to getting in shape for the movies, since you are not under a deadline, you can create a similar body type by using sound workout principles and maintaining motivation to stick with it.
