8.30am 2 scoops whey,3 scoops oats,banana,t-spoon honey,500ml water all in blenda. + 2 EPA fish oil garlic tab multi vit tab
Id drop the banana and add 2 more fish oils. If you look at the fat cals you only will have about 18 cals of fat in that meal. For protein you will have about 60-70 grams or 280 cals of protein.
I like the ratio a bit higher in fat than what you have there.
So drop some carbs in that meal and up the fat.
10.30 2 w/meal toast 2 eggs tin tuna
This looks ok but there are better carbs that toast below is a list of preferred carbs, ones that will help you with your nutrition that are chocked with fiber, phytochemicals, not to mention low in the GI.
Id suggest you substitute that bread, which is a highly processed carbohydrate with little nutritional value.
Also rotate your carbs and proteins around for good health.
TRAIN followed by 2 scoops whey in water
This is cool, but a fast acting carb here and creatine will work fine.
1pm chicken salad 2xEPA OR (J/POT+ TUNA Y or N)
I don’t know what j/pot is.
3pm 2-3 eggs tin tuna
Id maybe use a small sweet potato and some fish oils with the tuna here.
But if you are dieting then you can get away with low carbs here.
5.30pm meat/fish loads veg (roast or steamed) no potatoes 2xEPA
3 fish oils here will work nicely.
8pm tin tuna 1 scoop whey in water
Add some green beans here and some fish oils, you don’t actually need the whey here but not a lot of green beans.
10 1 scoop whey in water TOTAL 300g PROTEIN
This is cool before bed.
Now a list of 25 super carbs taken from the book good carbs vs. bad carbs
I typed this up from that book during overtime at work…..Haaaa Haaaaa
I dont agree with all of the book but this is what was in it paraphrased.
1. Apple= high phytochemical and high fiber food 5 grams per apple
2. Artichoke= high in phytochemical, flavonoids, antioxidants; fructo-ogliosaccharides (FOS)
3. Avadaco= healthy fats, fiber,8 grams of fiber, florida varity is 16 grams of fiber contains glutathione (more than three times that found in other fruits), highest source of lutein, anti-cancer contains more vitamin e than any other fruit.
4. Beets= 3 grams of fiber per cup, high in antioxidants. One serving of beets have more than a third of your daily requirement of folate (folic acid). But folate is found in food, folic acid is found in supplements, good for DNA repair and function, excellent to reduce the risk of heart disease, stroke and colon cancer.
5. Berries= blueberries, strawberries, raspberries and blackberries are among the healthiest fruit carbohydrates due to their high antioxidants. Berries have a phytochemical called elagic acid which prevents toxic chemicals from damaging cells, and causes cancer cells to commit suicide.
Scientists speculate that antioxidants in blueberries reduce inflammation. Also berries are very low in the GI and make a perfect choice for those low carb dieters.
6. Broccoli sprouts= has 10 to 100 times more anticancer stustances in them than regular broccoli, contain phytochemicals (isothiocyanates) which activates glutathione, another phytochemical sulforaphane, kills bacteria which can cause ulcers. Has b vitamins, beta-carotene and vitamin C
9. Brown Rice= bran, top source of B vitamins, thiamin, and the minerals calcium, phosphorus, and iron and fiber, also contains vitamin E
10. Bulgur Wheat= high in insoluable fiber (5 grams per serving) contains B vitamins, phosphorus, zinc, coper, iron, and magnesium.
11. Cabbage= known as an anticancer vegetable high in phytochemical gluththione, as well as vitamin A, calcium and fiber
12. Concord grape juice= Has more antioxidants than any other juice, look for the brand that says 100% concord grape juice.
Note: I never am a proponent of juice over the fruit, juice takes out the fiber of the fruit and raises the GI a lot, so I actually disagree with this author on this carb
13. Garlic=contains more than 200 biologically active compounds that appear to positively alter the course of many illnesses, antifungal, antibacterial, also contains allicin, which is known to lower blood pressure. Garlic is also good for lowering cholesterol.
14. Greens= beta-carotene, vitamin C, folate, iron and other minerals, also contain phytochemicals that help protect your eyes. Eat one of these a day. Greens are beet greens, collard greens, dandelion greens, kale, spinish and turnip.
15. Kiwifruit= superfruit, Vitamin c, more than double that of an Orange. Has 46 calories.
16. Legumes= complex carbohydrates, protein, they are among the highest of fiber 7 grams per cup, the soluble fiber lowers cholesterol. Has Iron, B vitamins, folate, thiamin, riboflavin and niacin.
17. Oatmeal= contains a soluable fiber called beta-glucan which lowers cholesterol, reduce blood pressure, rich in Vitamin E. Rolled oats, old-fashoned oats, and steel-cut oats are nutritionally superior to the quick or instant ones.
18. Onions= contain phyochemicals called saponins which prevent cancer cells from multiplying, allylic sulfides, which boost immune system and anti cancer.
Onions are also high in quercetin, an anticancer phytochemical.
19. Oranges= contain phytochemicals, Vitamin C, limonene a phytochemical which helps damaged cells, contains folate. Oranges are high in flavonoids, which are essential for proper absorption of vitamin C.
20. Pineapple= high in Vitamin C, fiber, and the mineratl manganese, which protects your bones and heart. Contain bromelain a known anti-inflammatory and eliminates accumulation of mucus in tussues. Bromelain appears to alleviate diarrhea by healing the mucose. Pineapple also helps prevent heart disease. Eat fresh as processing destroys most of the bromelain.
21. Red Pepper= antioxidant is equal to 10 times that of common vegetables, anticancer.
22. Romain Lettuce= Vitamin C, A, and folate. Romaine has eight times the beta-carotene and twice as much calcium as iceberg lettuce.
23. Sweet Potato= if you had to eat just one vegetable, it might be a good idea to choose the sweet potato. Once for ounce, it is one of the most nutritious vegetables around. Beta=carotene, which converts to vitamin A. A is an important antioxidant, strengthens the immune system. Sweet potato contains fiber, vitamin C, E and the B vitamin thiamin. Only contains 120 cals per medium potato.
Not to mention PScarb loves these
24. Tomato= contains lycopene, a powrfull carotenoid that works as an antioxidant, protective of the colon, bladder and pancreas, but is mostly known for its role in warding off prostate cancer.
Tomatoes are rich in Vitamin C and other phytochemicals.
23. Wheat bran= digestive system, natural laxative, helps move excess estrogen from the body.
24. Winger Squash= acorn, butternut, hubbard, and banana squash are all winter squash.
High in carotenoids, including alpha-carotene, beta-carotene, lutein, and zeaxanthin, all known for different anti-cancer properties. Winger squash is also high in fiber.
25. Yogurt= full of probiotics (favoring life) this healthy bacteris maintains the digestive tract, supports immune system, keeps yeast in check, and other nasty germs, studies show eating yogurt (2) cups a day people had fewer colds.
Yogurt is also rich in calcium, B vitamins, A, D and protein. Helpful in treating high cholesterol, digestive disorders and kidney problems.
Choose yogurt that is not sweetened as sugar actually supports yeast production and is not good for you.