Rules of nutrition
Groceries shopping
First Read the ingredients! First ingredient is 60-80 % of a product. So if you have rye bread, rye should appear as the first ingredient. Anything else as the first ingredient would mean this is not a true rye bread. If sugar (cane sugar, corn syrup or any other syrup etc) appears among the first three ingredients, don’t buy this item. Sometimes there’s a sugar substitute added. If it’s Stevia, that’s fine. Otherwise – better to avoid. Here’s a bunch of
Program rules
1. Enjoy, always enjoy! No regrets if you ate something you were “not supposed” to eat. 2. You can eat anything. It just comes down to when and how much. 3. Don’t exclude any macronutrients, please eat proteins, carbs and lipids (the weekly menu that I provide you includes the right balance of those ingredients for you). 4. Eat every 3-3.5 hours: Breakfast, snack1, lunch, snack2, dinner, snack3. Eat your breakfast within an hour after waking up, next meal in
Substitutions
The products in each list can be used interchangeably (the amount is adjusted to be comparable) PROTEINS: Lean Beef baked/grilled/roasted on a dry pan/instant pot – 3oz Liver (chicken/beef) – 2oz Chicken breast baked/grilled/roasted on a dry pan 3oz Turkey breast baked/grilled/roasted – 3oz Ground turkey – 3oz Salmon grilled/baked/roasted – 3oz Tilapia – 4oz Tuna in water – 3oz Seafood – 5oz Yogurt – 3oz Eggs – 2: (one yolk + 2 whites) 1 egg = 2
Before and after workout
Power lifting Before Eat a regular meal 1-1½ hour before practice and add 5-6 tablespoons of any grain from a list (oatmeal, rice, etc.) After 5-10 minutes after practice, eat one of the following: Optimal choices Less preferable one banana two dates or figs any other sweet fruit protein bar protein shake You need to eat your regular meal again within one hour after practice. Add 3 tablespoons of any grains like steel cut oats, barley, brown rice (avoid white rice, regular couscous) to your meal. Cardio
Produce list (Breakfast, snacks, late dinner)
Kefir Protein Powder (sport nutrition) BCAA (sport nutrition, pre- and post-workout) Crisp bread Fitness rye bread Wheat bran Steel cut oats Gluten Free Oats( for gluten intolerance) Rolled oats Buckwheat Ezekiel bread Brown rice Low fat ricotta cheese Smoked salmon Low fat milk Egg whites Yogurt Green salad Eggs Green beans Bulgur Berries Chia Seeds Hemp Seeds Spirulina Apple cider vinegar Carob( cacao powder)
What to eat and what to avoid
Complex carbs to eat: (Preferably before 3pm) Grains Buy grains that require at least 8 minutes of cooking time. Cook Al dente (or just add water or kefir and let stand overnight) Rice brown, red, wild (not white), whole barley, whole buckwheat, whole rye Spelt Quinoa whole oats steel cut (amazon link) or rolled, (not instant) Bulgur (amazon link) Quinoa Whole Corn (buy organic popcorn kernels and pop them in a microwave using an ordinary paper bag, or do it the
Groceries shopping
First Read the ingredients! First ingredient is 60-80 % of a product. So if you have rye bread, rye should appear as the first ingredient. Anything else as the first ingredient would mean this is not a true rye bread. If sugar (cane sugar, corn syrup or any other syrup etc) appears among the first three ingredients, don’t buy this item. Sometimes there’s a sugar substitute added. If it’s Stevia, that’s fine. Otherwise – better to avoid. Here’s a bunch of
Program rules
1. Enjoy, always enjoy! No regrets if you ate something you were “not supposed” to eat. 2. You can eat anything. It just comes down to when and how much. 3. Don’t exclude any macronutrients, please eat proteins, carbs and lipids (the weekly menu that I provide you includes the right balance of those ingredients for you). 4. Eat every 3-3.5 hours: Breakfast, snack1, lunch, snack2, dinner, snack3. Eat your breakfast within an hour after waking up, next meal in
Substitutions
The products in each list can be used interchangeably (the amount is adjusted to be comparable) PROTEINS: Lean Beef baked/grilled/roasted on a dry pan/instant pot – 3oz Liver (chicken/beef) – 2oz Chicken breast baked/grilled/roasted on a dry pan 3oz Turkey breast baked/grilled/roasted – 3oz Ground turkey – 3oz Salmon grilled/baked/roasted – 3oz Tilapia – 4oz Tuna in water – 3oz Seafood – 5oz Yogurt – 3oz Eggs – 2: (one yolk + 2 whites) 1 egg = 2
Before and after workout
Power lifting Before Eat a regular meal 1-1½ hour before practice and add 5-6 tablespoons of any grain from a list (oatmeal, rice, etc.) After 5-10 minutes after practice, eat one of the following: Optimal choices Less preferable one banana two dates or figs any other sweet fruit protein bar protein shake You need to eat your regular meal again within one hour after practice. Add 3 tablespoons of any grains like steel cut oats, barley, brown rice (avoid white rice, regular couscous) to your meal. Cardio
Produce list (Breakfast, snacks, late dinner)
Kefir Protein Powder (sport nutrition) BCAA (sport nutrition, pre- and post-workout) Crisp bread Fitness rye bread Wheat bran Steel cut oats Gluten Free Oats( for gluten intolerance) Rolled oats Buckwheat Ezekiel bread Brown rice Low fat ricotta cheese Smoked salmon Low fat milk Egg whites Yogurt Green salad Eggs Green beans Bulgur Berries Chia Seeds Hemp Seeds Spirulina Apple cider vinegar Carob( cacao powder)
What to eat and what to avoid
Complex carbs to eat: (Preferably before 3pm) Grains Buy grains that require at least 8 minutes of cooking time. Cook Al dente (or just add water or kefir and let stand overnight) Rice brown, red, wild (not white), whole barley, whole buckwheat, whole rye Spelt Quinoa whole oats steel cut (amazon link) or rolled, (not instant) Bulgur (amazon link) Quinoa Whole Corn (buy organic popcorn kernels and pop them in a microwave using an ordinary paper bag, or do it the