Hello loves, another week another hustle, okay. So I made a poll on my Instagram according to the title on the food that I eat to maintain muscle mass, gain muscle and minimal fat to build the physic that I want. Currently I am on a bulk (I will write all about it when I'm done with this phase to let you know all about it ) if its something you want to look in to.
Nutrition is very vital on this journey and you can't out train a bad diet. If you want to lose weight just by changing up your diet (the food you eat) you can make huge changes and reach your fitness goals with ease.
To gain muscle and lose fat you need to eat a combination of macro nutrients( this being lean protein, healthy fats and carbohydrates) and micro nutrients ( this being your vitamins and minerals). Below you'll find the list of what I have been eating thus far:
MACRO NUTRIENTS:
Carbohydrates:
- rice(brown/white)
- potatoes
- sweet potatoes
- butter nut
- rye bread
- Oats
Proteins:
- lean(chicken, beef, mince)
- tilapia
- tuna
- egg whites
- cottage cheese
- protein powder(supplement)
- milk (0.5% fat)
- nuts(almonds, peanuts, walnuts)
- peanut butter
- olive oil
- egg yolks
- cheese
- avocado
- Fish oil (omega 369)
MICRO NUTRIENTS:
Vitamins:
- multi-vitamin supplements
- fruits(strawberries, apples, oranges, bananna)
- veggies( spinach, brocolli, cauliflower, green beans, mixed veggies)
- 0 sugar dark chocklate
- 85% dark choclate
- rice cakes
- protein bars
- I do eat out at least once in a while and when having cravings (human nature) I do eat cookies, chips and sweets but as always "everything in moderation".
- This is what has worked for me, It might not be for you if you have allergies or get bloated easily by some of the foods in this list.
- This is to get an idea of what you could add to your diet and what you can substitute to help you reach your goal.
- Also there are other diets you could try that have been proven to work for some people.
xoxo
Selma
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