Exercise makes a fit body "Possible", but good NUTRITION makes it "Probable"
GAME ON! (BEST FOODS TO CHOOSE: )
Also refer to my list of food I ate for 1 week, not repeating a food- many choices!
PROTEINS: YOU NEED TO EAT THESE AT EACH MEAL
Serving size: The size of the palm of your hand
3-4 0z meat =approx 20 Gr. Protein
GUYS: 6-8 Oz
Extra Lean (96%) ground beef
Egg whites or substitute
Muscleegg flavored egg whites (www.muscleegg.com)
Whole egg ok once in awhile
Cod, Halibut, Tilapia , Swordfish, Salmon, Shark, Shallots, Shrimp
Tuna-water packed or fresh, low sodium is best, (foil packet/canned) or Fresh Tuna filet
Ground Turkey Breast, NOT GROUND TURKEY
Extra Lean Pork
CARBS: THESE NEED TO BE EATEN EARLY IN THE DAY
Serving size: The size of your fist or approx 1 C. Cooked
Serving of fruit usually -100 cals- Usually 1 serving per meal .
Banana/Plantains (limit- plantains higher in cals than bananas)
Sweet Potato/Yam - Women’s serving=4 oz. (LIMIT!). Guys 6 oz. - weigh before cooking
Most any fruit
NOT NUTS OR NUT BUTTERS
FIBEROUS CARBS - VEGETABLES - Can be eaten at any meal
Serving size: The size of your fist, or approx 1 C. cooked (Guys - 1½ C)
MOST ANY FRESH VEGGIE!
NO CORN - that is what they give cows and pigs to fatten them up.