1 - The first thing this diet will not be suitable for all weights, if your weight over the 80 kilometers, you may need to increase the volume a little bit, and so on.
2 - This system assumes that you take the whey protein as a dietary supplement, but if you do not want to deal with dietary supplements, you can increase the amount of protein you eat normal food.
We start diet for bodybuilders : -
Breakfast: -
A cup of skim milk ( 250 ml ) with the quantity of oats that suits you
2 poached eggs ( whole ) with bread or toast Caucasion
4 egg whites (no yolk )
Snack
Cup skim milk
30 grams almonds
Large orange
Lunch
150 grams of chicken breast
Salad bowl
Small boiled potato
Brown rice
Meal before exercise
1 banana
A tablespoon of peanut butter, low-fat
Meal after exercise
Banana or apple
30 grams of the whey protein
A piece of red meat (no fat )
Dinner
100 grams Tuna
Small salad bowl
Scoop whey protein
And before going to sleep you can drink a cup skim milk .
Notes: - This diet will not suit all people , each the weight of its own rules , and the goal for each person who is trying to get it , but adjust the amount you eat , then you will make the system compatible with your body .
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