1.
You
need to eat every two to three hours, or about six times per day.
2.
You should eat more whole foods–based meals but supplement with
meal
replacement shakes when needed.
3.
Every meal should consist of:
A
palm-sized protein source with a palm-sized carbohydrate source
A
fist-sized portion of vegetables
One
tablespoon of a condiment
4. And, to ensure optimum success, you should:
(1) Drink
one gallon of water a day
(2) Add
supplements that will help boost your performance and muscle
recovery.
I’ve
broken down the plan into three core categories: Frequency, Foods,
and Supplements.
Frequency
:-
If
you are motivated and ready for a successful transformation, you have
to answer ‘yes’ to the following question:
Can
you eat every three hours ?
Eating
at frequent intervals is imperative if you want your body to be a
fat-burning furnace. When you eat every three hours, about six meals
a day, it’s just like feeding a flame with high quality fuel the
more you feed it, the stronger the fat-burning flame will be. Fueling
your body frequently will keep your blood sugar level stable,
reducing cravings, feed your muscles, giving them power and strength and provide your brain and body with functional energy. If you find
it physically hard to eat a solid meal six times per day, you can have a protein or meal replacement shake as a
substitute. I prefer to have my shakes only after workouts or
when I’m really craving something sweet. A chocolate protein shake
can be your best ally when it comes to defeating cravings. Aim to
have no more than three shakes per day (including your post workout
shake), and don’t have two shakes in a row. The reason for this is
that whole foods are more thermogenic and require more calories to
digest, so they are superior to supplement-based shakes. Most shakes
are very high in their bioavailability, which means they absorb
quickly and effectively, but the body requires the sustenance that it
has been accustomed to for thousands of years real food.
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