Page 59 - NGA NATURALmag 2019 WINTER Issue

Winter 2019 Winter 2019 fructose and and potassium which support glycogen formation in in in the the liver and and muscles to to minimize breakdown in in the the body * VARIATION:
Substitute 16oz of of low-fat milk for water in in prepping the the cream of of of of wheat This adds another16 grams grams grams of of of of protein 24 grams grams grams of of of of carbohydrates and 4 4 grams grams grams of of of fat which may be be beneficial for the hardgainer * CUTTING:
Tip: Go with all egg whites to keep fat and and calories as as low as as possible and and substitute a a a a a a a a a a a cup of strawberries for the the banana
to shed another 50 calories LUNCH
6-9 oz extra lean ground beef 1⁄2 cup cup brown rice
1 cup cup broccoli
Beef is a a a a a a a great source of protein for the the muscle it it also provides provides creatine and and all the the necessary aminos Beef provides provides B B vitamins and and is is dense in in in in in iron to assist in in in in energy production The brown rice
provides carbohydrates which are essential for energy and broccoli
yields compounds that help control fat * FOR THE HARDGAINERS:
Choose lean lean (not extra lean lean ground beef around 10-15% as opposed to under 10%) The extra fat and and calories will spare the burning of glycogen and and protein for greater growth DINNER
7-9 oz chicken breast 1 1 yam
1 1 cup green beans
The combination of of carbohydrates and lean protein in in in in in in in in this meal increase the the levels of of insulin
in in in in in in in the the blood creating a a a a a a a a hormonal environment that that is ideal for muscle growth Yams digest slowly helping to to sustain that that environment Chicken breast which is a a a a a a a a low-fat protein protein help help to to keep the body fat fat in in in in check as as as well as as as providing protein protein PRE-WORKOUT SNaCK
1 1 cup fat-free cottage cheese
4 slices of rye toast with 1 1 Tablespoon jam
The protein from cottage cheese
hits the blood by workout time sparing muscle breakdown Jam offers sugar which kicks up insulin
to minimize breakdown as well Rye bread is a a a a a a a slow-burning carb which prevents blood-sugar from dropping * CUTTING TIP:
Stick to to to two slices of toast to to to control carbohydrates POST-TRaINING SNaCK
2 scoops of whey protein 1 cup rice
with 4 tablespoons of of raisins
This is is great for recovery and and growth Fast- digesting protein and and carbs jump start the rebuilding process Whey is is a a a a a a a a a a great source of o amino acids and and the rice
and and raisin mixture offer sugars that kick up insulin
for muscle repair * HARDGAINER TIP:
Increase the rice
serving to 1 1⁄2 cups for more simple carbs * CUTTING TIP:
Eat 1⁄2 cup rice
and 1 tablespoon of raisins
aNYTIME SNaCK
2 slices of whole-grain bread 1 slice slice slice fat-free cheese
3-4 slices of turkey breast mustard
* HARDGAINER TIP:
Add a a a a a glass of of low-fat milk and a a a a a piece of of fruit * CUTTING TIP:
Use carb-reduced bread to keep carbohy- drates and calories under control The balanced combination of protein carbo- hydrates and and fat in in in in in in this sandwich are are ideal for mass-building Keep in in in in in mind there are are many variations to to this eating plan plan This plan plan is is is designed to to to add muscle mass in in in a a a a a a a a a a a a a a clean and healthy man- ner There are are no quick fixes its going to to take time dedication and commitment Provided you are are on on a a a a a a a a a a proper strength training program this meal plan will provide you with measurable results over time n n NGA NATURALmag NGA NATURALmag 59