Diet Plan for 8 Week Transformation;
Hi folks, you must have read my first post about my 8 week transformation yesterday. There were a few critical points that I highlighted. It is a must to follow these for quick results. The most important of all was a healthy, balanced, and well-calculated diet.
It is generally said that a successful body is 70% nutrition and 30% exercise, but for such short programs the nutrition is 80 to 90 percent. It's important to consider what to eat, how to eat, and how much to eat and more than what to avoid (yes, this takes a little determination).
The diet blueprint for any transformation program (especially if you're exercising late in the evening) goes something like this:
Diet plan for 8 weeks of transformation
Breakfast: between 8 a.m. and 9 a.m.
Moderate lunch: between 12 and 2
Healthy snack: between 3 and 5 (energy for your training session is mainly obtained from meals 2 and 3).
Pre-workout meal: 1 hour to 45 minutes before workout
Post workout snack: within half an hour after workout
Dinner: after an hour of training
Most of us do not have a very ideal lifestyle as a very busy lifestyle creates a lot of problems with adhering to our diet and exercise. I will discuss my chances and how to beat them. I think for most of the people reading this post the problems are similar
dinner: – Due to the excessive pressure at work, I came home at 8:45 pm most of the time. I had to get ready in 5 minutes and hit the gym at 9 a.m. to give me a full hour of my hand.
So I had dinner around 11:45 a.m. So I totally skipped carbohydrates. I ate a small bowl of cooked chicken, vegetable soup, or salad with olive oil and egg whites.
Pre-workout snack: I had a fruit or two like apple, orange, or papaya with me and ate on the bus while driving home. It is important to eat fruits with a low glycemic index as these will provide much needed energy throughout the workout.
Post-workout snack: After your workout, you will always need a high glycemic index carbohydrate source to fuel your recovery and replenish your exercise-depleted glycogen stores. An excellent option is a banana. I had a banana with me at the gym and ate it right after a workout.
Moderate lunch: Lunch in the office is not always ideal. Often there are curries with a lot of oil. I used to only choose low-fat options. Things like raita, salad, roti (no fried rice, noodles or macaroni etc), dal / chicken (only grilled), vegetables (only sautéed) and no sweet at all!
Breakfast: Cornflakes without sugar and boiled egg white
Snack: Sprouts + some nuts
People, during transformation, it is very important to stay completely away from trans fats and keep your saturated fat intake to a minimum. Ideally, you can get 10 percent of your total fat intake from saturated fat each day. So avoid fried foods and if you want to eat butter and ghee, eat them in moderation.
Also, the amount of carbohydrates you eat needs to vary from the beginning of the week to the end of the week. This needs to be reduced to a minimum at the end of the week, with the intake of fats increasing proportionally (healthy fats). This is known as carbohydrate recycling. Not only that, your workouts need to be designed to include all of the heavy and multi-joint exercises at the beginning of the week. That way, the extra carbohydrates you consume in the first few days of the week are put to good use. Stay tuned for details 🙂
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