More Basics On Losing Fat And Building Muscle

Not including snacks:
4 proteins (chicken, whey, turkey, meat, ext.)
2 dairies (yogurt, milk, cheese, ext.)
1 fruit (mix them up, they all have different health benefits)
2 veggies (mix them up, consistency makes veggies boring)
2 carbs ( pasta, bread, cereal, potatoes, rice)
1 fat (avocados, flax seeds, nuts, coconut)

The number is how many servings you should include of each category of food not including snacks. Your going to have 3 main meals (500-600 calories each) and 2-3 snacks between the meals (100-200 calories each [if you have 3 snacks, lean more towards the 100 calories each.]). Every serving is 100 calories, except proteins which is 150 calories per serving. So for example if you have a sandwich with ham and cheese, that would 2 servings of bread (I know 200 calories in bread? Just like that!? Each slice of bread is about 100 calories.) , ~3 oz of lean ham is 150 calories so there’s another serving. And a slice a cheese is about a serving (check your nutrition labels!) so that comes to a grand total of 450 calories and you took out 4 servings off of 3 different food groups. So a sandwich can’t be a snack, but it’s not enough for a complete meal, so add lettuce and tomatoes for another serving.

It’s not that hard once you get used to it. Veggies is the hardest to fulfill because it takes a lot of veggies to make up 100 calories, so if you want you can split it off into every meal of the day a ½ serving. If there is a meal you can not miss it’s breakfast. When I wake up I’m rarely hungry out of bed, but you got to eat soon. So what I do is a make a shake in the morning with a serving of milk, oatmeal (uncooked), whey protein powder, and strawberries. It’s not heavy on your stomach, its 500+ calories (so it’s a meal), and it’s easy and quick to make.

Ps: you should also drink 12+oz of water when you wake up; this is because your body hasn’t received any water in 8 hours so you are dehydrated when you wake up. I personally wake up, drink a 20 oz bottle of water, drink my shake, take my joint repair and multivitamin pills, and from there I brush my teeth and get ready for the day.