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Bodyweight Overload
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Bodyweight Overload,Food Guide Macronutrient Chart. Healthy Protein Sources, Balance your meals with 30 protein source See amount of. grams to calculate total,Food Calories Protein Carb Fat Amount. Eggs 72 7g 0 4g 4 8g 1 large,Chicken 142 26 7g 0g 3 1g 3 oz. Turkey 153 34g 0g 0 8g 4 oz,Salmon 207 22 5g 0g 12 3g 4 oz.
Tuna 179 39 3g 0g 1 3g 5 4 oz,Tilapia 108 22 7g 0g 1 9g 4 oz. Tofu 83 9g 1 8g 5 3g 3 2 oz,Tempeh 320 30 8g 15 6g 19 7g 1 cup. Lentils 100 7 3g 17g 0 3g 1 cup raw,Black beans 227 15 2g 40 8g 0 9g 1 cup boiled. Pinto beans 245 15 4g 44 8g 1 1g 1 cup boiled,Kidney beans 225 15 3g 40 4g 0 9g 1 cup boiled. Adzuki beans 294 17 3g 57g 0 2g 1 cup boiled,Lima beans 216 14 7g 39 3g 0 7g 1 cup boiled.
Navy beans 255 15g 47 4g 1 1g 1 cup boiled, Note You may choose from any of the above protein sources in your daily meals or snacks The. beans are especially great sources of protein and healthy carbohydrates. Healthy Complex Carbohydrate Sources, Balance your meals with 40 carb source See amount of grams. to calculate total,Food Calories Protein Carb Fat Amount. Steel cut Oats 150 5g 27g 2 5g 1 4 cup,Brown rice 216 5g 44 8g 1 8g 1 cup cooked. Wild rice 166 6 5g 35g 0 6g 1 cup cooked,Quinoa 222 8 1g 39 4g 3 6g 1 cup cooked.
Millet 207 6 1g 41 2g 1 7g 1 cup cooked,Buckwheat 155 5 7g 33 5g 1g 1 cup cooked. Sweet potato 105 1 9g 24 5g 0 1g 1 whole 6 oz,Yams 177 2 3g 41 8g 0 3g 1 cup raw. Legumes See carb content in above protein sources section. Note All of the above foods are healthy fiber rich carb sources When you are creating your meals. try to make sure that 40 of your meal comes from these carb sources. Healthy Simple Carbohydrate Sources,Limit to 1 2 pieces per day max. Food Calories Protein Carb Fat Amount,Apples 93 0 5g 24 7g 0 3g 1 med 7 oz. Blueberrie 84 1 1g 21 4g 0 5g 1 cup,Grapefruit 53 1g 13 4g 0 2g 1 large 11 7 oz.
Grapes 104 1 1g 27 3g 0 2g 1 cup,Kiwi 42 0 8g 10 1g 0 4g 1 whole 3 2 oz. Oranges 62 1 2g 15 4g 0 2g 1 med 6 3 oz,Food Calories Protein Carb Fat Amount. Pears 103 0 7g 27 5g 0 2g 1 med 7 oz,Raspberrie 64 1 5g 14 7g 0 8g 1 cup. Strawberrie 46 1g 11 1g 0 4g 1 cup whole,Watermelo 46 0 9g 11 5g 0 2g 1 cup 5 4 oz. Note It is critically important to remember that if you are trying to lose body fat you want to limit. your simple carb sources The above fruits are acceptable to eat on a limited basis. Healthy Fat Sources,Balance your meals with 30 fat source See amount.
of grams to calculate total,Amount Calories Protein Carb Fat Food. Fish See protein sources above,164 6g 5 6h 14 4g 1 serving 23. Almonds whole almonds,Walnuts 183 4 3g 3 8g 18 3g 1 cup with shell. Cashews 157 5 2g 8 6g 12 4g 1 oz 18 pieces,Flaxseed 110 4g 6g 8g 2 tbsp. Peanuts 161 7 3g 4 6h 14g 1 oz,Pumpkin seeds 153 7g 5g 13g 1 serving 142.
Sesame seeds 52 1 6g 2 1g 1 tbsp,seeds 162 6 5g 5 3g 14 1g 1 oz no hulls. Coconut oil 117 0g 0g 13 6g 1 tbsp,Extra virgin,olive oil raw 120 0g 0g 14g 1 tbsp. Peanut oil 0g 0g 1 tbsp,Olives 66 0g 3 8g 5 7g 1 oz. 322 4g 17 1g 29 5g 1 whole 7 1oz, Note You NEED healthy fat in your diet in order to build muscle When you create your meals try to. balance them so that 30 of total grams are coming from these fat sources. Healthy Vegetables,Consume as much as you desire Try to eat at least.
5 6 servings per day,Food Calories Protein Carb Fat Amount. Asparagus 40 4 3g 7 4g 0 4g 1 cup boiled,Bell peppers 23 1g 5 4g 0 2g 1 whole 5 oz. 30 2 5g 5 8g 0 3g 1 cup diced,33 1 5g 7 2g 0 6g 1 cup boiled. Cauliflower 29 2 3g 5 1g 0 6g 1 cup boiled,Celery 6 0 3g 1 4g 0 1g 1 stalk 7 long. Collard greens 49 4g 9 3g 0 7g 1 cup boiled,16 0 7g 3 8g 0 1g 1 cup slices.
ucumbers with peel,Egg plant 20 0 8g 4 7g 0 2g 1 cup cubes. Garlic 4 0 2g 1g 0 1g 1 clove,Green beans 31 1 8g 7 1g 0 1g 1 cup. Kale 34 2 2g 6 7g 0 5g 1 cup raw,67 1 5g 16 2g 0 1g 1 cup. Onions chopped,8 0 6g 1 5g 0 1g 1 cup,Lettuce Romaine. Spinach 7 0 9g 1 1g 0 1g 1 cup,Squash 115 2 3g 29 9g 0 3g 1 cup acorn.
Swiss chard 35 3 3g 7 2g 0 1g 1 cup boiled,Tomatoes 33 1 6g 7 1g 0 4g 1 whole 6 4oz. 29 1 6g 6 3g 0 3g 1 cup boiled,Turnip greens, Note You may consume as many vegetables as you desire Don t worry about the calorie content. carb content etc Eat eat eat Try to get at least 5 6 servings of the above foods. Adrenaline Overload,Meal Plans,SAMPLE BREAKFAST MENUS. Breakfast 1 Scrambled Eggs with Steel Cut Oats,Ingredients for Scrambled Eggs. 3 organic eggs,1 cup kale,1 cup spinach,1 2 tomato.
2 tbsp coconut oil,Directions for Eggs, Toss all ingredients accept oil into a blender After 30 seconds it will turn into a green slushy Pour. 1 2 tbsp spoons of coconut oil into a large saucepan and put on medium heat After 2 3 minutes. pour green slushy into sauce pan and stir until scrambled Add sea salt and pepper to taste. Direction of Oats, Mix 1 2 cup steel cut oats with 1 cup water Boil for 15 minutes or until tender. Breakfast 2 Lentils with Salsa,Ingredients,1 cup lentils. 2 cups water,4 tbsp salsa,Pinch of Celtic or Pacific sea salt. Directions, Put 2 cups water in pan Put 1 cup lentils in water and cook on medium until tender Add salt and.
salsa Make sure salsa has only whole ingredients and doesn t include any high fructose corn syrup. or other added ingredients Include some almonds or walnuts on the side for health fats and extra. Breakfast 3 Todd s Swamp Juice,Ingredients,1 5 cups kale. 1 5 cups spinach,1 2 cucumber,1 tbsp coconut oil,2 tbsp nutritional yeast. 1 2 cup fruit strawberries blueberries or blackberries. Directions, Mix all the below in a high powered blender Add water to make it less thick Drink this elixer down. for abundant energy throughout the morning,SAMPLE LUNCH MENUS. Lunch 1 Vegetable Lentil Stew w Huge Salad,Ingredients for Stew.
Vegetable broth or water,Directions, Saute onions garlic until golden in 2 3 T olive oil Add 1 qt broth or water with 1 c green brown. lentils uncooked Simmer until lentils are almost tender and 2 c chopped broccoli or other al. lowed veggies simmer another 5 minutes Salt pepper herbs spices as desired. Ingredients for Salad,Peppers green red or yellow,Directions. Huge salads will become your main staple Try one with roasted broccoli and avocado dressing To. make the dressing put avocado de pitted and flesh scooped out in the blender with 1T lemon. juice and salt Blend,Lunch 2 Naked Burritos,Ingredients. Onion sliced,1 2 Peppers,1 2 cup Corn fresh or frozen. Cooked black beans or buy a healthy can of refried beans. Coconut oil,Directions, Chop vegetables and saute in oil Layer veggies and beans on a thick bed of your favorite greens.
spinach romaine kale etc Top with salsa and avocado. Lunch 3 Salmon,Ingredients,Wild caught salmon,Lemon slices. Salt pepper to taste,1 Sweet potato,Rosemary or Sage to taste optional. Directions, Season salmon according to your taste Make sure that you poke the salmon with a fork so that the. season seeps through the fish as it cooks Grill or boil the salmon accordingly Salmon cooks quickly. so if you want it tender you will only want to cook if for 7 8 minutes on a medium temperature. When it s fork tender and flaky it s done Eat with mashed sweet potato and your favorite tossed. green salad, Below is a marinade If you re feeling adventurous and want to be a little bit more fancy with your. fish here s a recipe that fits the Bodyweight Overload eating guidelines Just make sure your ingredi. ents are sugar free,Asian Marinade,2 tablespoons Dijon mustard.
3 tablespoons good soy sauce,6 tablespoons good olive oil. 1 2 teaspoon minced garlic,Lunch Option 4 Asian Stir fry. Ingredients,2 3 cups of chopped broccoli,1 cup chopped carrots. 1 small chopped onion,1 2 cups chopped celery or snap beans. 1 4 cup nuts sesame seeds or sunflower seeds work best. Eggs or roughly chopped tempeh,1 tsp minced garlic or garlic powder.
Msg free soy sauce,Rice vinegar, Ginger seasoning optional but will definitely give it an asian flavor. Directions, Roughly cut all your vegetables first Add olive oil and cook onions and celery first for about 1 2. minutes Add the rest of your vegetables and saute for another 4 5 minutes or until tender If you. are using tempeh add it with the vegetables right away but if you are using eggs you will want to. add it later with your seasonings soy sauce and rice vinegar to avoid the egg sticking to the pan. I never use a measuring cup when pouring my soy sauce and rice vinegar but a good indication for. amount is good old fashion taste testing You can also look at the vegetables They should be lightly. coated with the sauce Cook until vegetables are fork tender. Lunch Option 5 Grilled Portobello Mushrooms,Ingredients. Portobello mushrooms,1 tomato sliced,1 2 tsp minced garlic or garlic powder to taste. Salt pepper to taste,Directions, Clean mushroom caps with water and then rub olive oil on the outside of the mushroom along with.
seasoning your mushrooms with salt pepper garlic powder or minced garlic before placing them. on the grill or boiler Mushrooms cook extremely quickly It takes only about 7 8 minutes or until. fork tender You can also boil or grill the mushroom caps with sliced onions on top optional to add. more flavor Eat with sliced tomato thick slices of avocado on top Eat with your favorite roasted. vegetable and a side of your favorite tossed salad This meal does not include a lot of protein Feel. free to add healthy meat options to balance out the meal. SAMPLE DINNER OPTIONS,Dinner 1 Fish Tacos,Ingredients. Wild caught fish,1 fresh mango or 2 cups pineapple cut in chunks. 2 3 cups of spinach or kale,1 red or orange pepper sliced. 1 cup purple cabbage shredded,1 small tomato,2 3 tbsp lemon or lime juice. Salt pepper to taste,Parsley or cilantro optional to taste.
Directions, These are fish tacos without the tortilla Use only wild caught fish and cook until fork tender Serve. on a bed of green spinach or kale or both and top with fresh chunks of mango or pineapple. chopped red orange peppers tomatoes and purple cabbage seasoned with lemon or lime juice. to taste with salt and pepper Sprinkle with cilantro and parsley optional You can also add quinoa. or sauteed green beans or asparagus as a side,Dinner Option 2 Chicken Lettuce Wraps. Ingredients,Grilled chicken,Green onions,Boston lettuce. Salt pepper to taste optional,Coconut oil,Garlic powder. Directions, Slice chicken into long thin strips Saute in oil until no longer pink Cut peppers in strips and chop up.
mushrooms and onions Saute vegetables in a separate pan and season to taste Wrap ingredients. in big pieces of boston lettuce and enjoy with slice tomato avocado and mustard Eat with your. choice of healthy grain or favorite vegetable,Dinner Option 3 Black Bean Burgers. Ingredients,1 16 ounce can black beans drained and rinsed. 1 2 green bell pepper cut into 2 inch pieces,1 2 onion cut into wedges. 3 cloves garlic peeled,1 2 cup quinoa,1 tbsp chili powder. 1 tbsp cumin,1 tsp hot sauce,Directions, In a medium bowl mash black beans with a fork until thick and pasty In a food processor finely.
chop bell pepper onion and garlic Then stir into mashed beans In a small bowl stir together egg. chili powder cumin and chili sauce Stir the egg mixture into the mashed beans Mix in cooked qui. noa until the mixture is sticky and holds together Divide mixture into four patties If grilling place. patties on foil and grill about 8 minutes on each side If baking place patties on baking sheet and. bake about 10 minutes on each side,Dinner Option 4 Split Pea Soup. Ingredients,1 lb dried split peas rinsed,2 cups chopped onion. 1 tsp coconut oil,8 cups chicken broth or vegetable broth. 1 tbsp chopped garlic,Crushed red pepper to season. Salt pepper to taste,Directions, In a large soup pot over medium high heat heat the oil Add the onions Season with salt pepper.
crushed red pepper Saute for 2 minutes Add the garlic split peas and cook stirring for 1 minute. Add the broth and bring to a boil then reduce the heat to medium and simmer stirring occasion. ally for 45 minutes until the peas are tender Remove from the heat and let cool slightly Using a. hand held immersion blender process until smooth Add the hot sauce and serve hot. SAMPLE SNACKS,Snack Option 1 Protein Shake Nuts, Protein shakes are not only great to consume after a hard workout help rebuild muscle tissue but. can also be used as a meal I use SunWarrior protein powder because they are meticulous in mak. ing sure that all of their ingredients come from whole sources not chemically manufactured Scoop. some protein powder into water and eat with nuts If you can t stand the taste of protein powder in. water put some organic coconut sugar in it too This will add some nice sweetness to the mixture. Snack Option 2 Nuts Fruit, I often keep nuts and fruit with me to snack on throughout the day This can be used as a healthy. snack to keep your metabolism high If you are trying to lose weight fast you ll want to limit this. snack to just a small handful of nuts and one piece of fruit each day. 2 Bodyweight Overload Food Guide amp Macronutrient Chart Healthy Protein Sources Balance your meals with 30 protein source See amount of grams to calculate total

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