After you’ve estimated the total amount of calories that you need to eat each day, decided on the right ratio of protein, carbohydrates, and fat, you need to commit to an eating schedule that spreads that food evenly throughout the day.
How many meals should you eat? That will depend on your time constraints and the total daily calories you allow yourself to eat. A good rule of thumb would be to eat smaller, more frequent meals. A dedicated bodybuilder should eat at least five times a day and space those meals no further than three hours apart.
I eat eight meals a day that are spread out every two hours. I’ve been eating this way for years. It’s difficult at times because eating so frequently interrupts my train of thought and activities. But, because I am committed to becoming one of the best drug-free bodybuilders in the world, that’s a price I’m willing to pay.
The theory behind this way of eating is this: I have found eating smaller, more frequent meals, or in other words "grazing" throughout the day, is the most efficient way for my body to process food.
Even though I may eat eight meals a day, you can see the total amount of calories of those meals only adds up to around 2,700 - 3,200 calories. Eight meals, totaling 3,000 calories, is far more efficient for the body to handle than only three meals totaling 3,000 calories.
On the following page, I have listed what is generally included in those meals and the times I eat them.
🍎🍗🍚-: Basic Meal Plan :-🍚🍗🍎
🍚Meal #1 - 7AM :- 9 -18 egg whites, 1-2 servings of oatmeal, cream of rice, grits, or white rice, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #2 - 9AM :- Meal replacement, salad.
🍚Meal #3 - 11AM :- 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #4 - 1PM :- Meal replacement, salad.
🍚Meal #5 - 3PM :- 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #6 - 5PM :- Meal replacement, salad.
🍚Meal #7 - 7PM :- 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #8 - 9PM :- Meal replacement, salad.
How many meals should you eat? That will depend on your time constraints and the total daily calories you allow yourself to eat. A good rule of thumb would be to eat smaller, more frequent meals. A dedicated bodybuilder should eat at least five times a day and space those meals no further than three hours apart.
I eat eight meals a day that are spread out every two hours. I’ve been eating this way for years. It’s difficult at times because eating so frequently interrupts my train of thought and activities. But, because I am committed to becoming one of the best drug-free bodybuilders in the world, that’s a price I’m willing to pay.
The theory behind this way of eating is this: I have found eating smaller, more frequent meals, or in other words "grazing" throughout the day, is the most efficient way for my body to process food.
Even though I may eat eight meals a day, you can see the total amount of calories of those meals only adds up to around 2,700 - 3,200 calories. Eight meals, totaling 3,000 calories, is far more efficient for the body to handle than only three meals totaling 3,000 calories.
On the following page, I have listed what is generally included in those meals and the times I eat them.
🍎🍗🍚-: Basic Meal Plan :-🍚🍗🍎
🍚Meal #1 - 7AM :- 9 -18 egg whites, 1-2 servings of oatmeal, cream of rice, grits, or white rice, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #2 - 9AM :- Meal replacement, salad.
🍚Meal #3 - 11AM :- 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #4 - 1PM :- Meal replacement, salad.
🍚Meal #5 - 3PM :- 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #6 - 5PM :- Meal replacement, salad.
🍚Meal #7 - 7PM :- 4 - 8 ounces of chicken breasts, 1 - 2 servings of white rice, salad, 1 - 2 scoops of whey protein powder.
🍎🍏Meal #8 - 9PM :- Meal replacement, salad.
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