TRAIN maps your nutrition around the clock so you know what you should be eating and how regularly to build brawn or torch fat.
Author : Ru Anderson, author of High Performance Living
Eating for muscle mass: six meals per day
Daily tucking into six meals that contain 20g of high-quality protein every three to four hours, is the perfect recipe for muscle gain, writes Ru Anderson, author of High Performance Living.
An optimal eating schedule would be:
7am breakfast
6 egg whites 1 whole egg
1 cup oatmeal
10am mid-morning
225g turkey 225g white rice
1pm lunch
280g grilled chicken 170g steamed broccoli
4pm mid-afternoon
1 protein shake
7pm dinner
225g grilled chicken 225g white rice
10pm supper
1⁄2 cup fat-free cottage cheese
Eating for fat loss: three meals per day
If you’re looking to rip up your physique and drop a couple of inches around your waist, Ru Anderson suggests you need to cut your meal frequency. He states you need to remain in an anabolic state by maximising muscle protein synthesis via three meals per day, with or without an intermittent fast:
8am breakfast
1⁄2 cup oats 1⁄2 cup blueberries 225g egg whites 1 whole egg
12 noon lunch
140g tilapia 1 cup broccoli
5pm dinner
225g chicken, green salad and asparagus
With an intermittent fast: 12 noon breakfast/lunch 4pm dinner 8pm supper
Editors note : Ultimately, the most important nutritional principles that you need to follow during any training phase is the correct amount of calories for your goal. A calorie deficit for fat loss or a small calorie surplus for muscle growth. Eating enough protein to retain muscle tissue is important no matter your goal. Frequency is quite low down the chain of importance and can generally be dictated by personal preference to suit your lifestyle.
