Everyone knows that crushing weights will not work if you are not on the right diet. Even if you believe that you are eating the right things, taking the right supplements, and getting the right nutrients at the right time, you may be able to make some adjustments to reach your goals faster. Here we come in.
This week, Eric Falstrault, founder of BODHI Fit in Montreal, Canada, takes a look at a Muscle & Fitness Reader's menu. Do you want help with your diet? Send it to Diet911@muscleandfitness.com and one of our nutrition experts will take a look.
"I'm a 27-year-old man and I've been training for almost 10 years, and before going to the gym, I mainly focus on sports, mainly rugby and football (soccer) and conditioning. I'm 1.87m tall and currently weight My weight varies a lot between 87 kg and 92 kg My ultimate goal is to reach about 95 kg, but to reduce my body fat percentage to about 6% and get ribbed. "
Hey Jarred, since it has been a while in your life to train and follow a diet, it could be good AND bad. Good, because you will not have a hard time following, and bad, because it will be more and more difficult for you to gain muscle mass, and especially if you are torn at the same time. The more years you have, the harder it gets. Since I do not know where you begin with the percentage of body fat, I assume that you are at the 10-12% mark.
If you weigh 95 kg and you want to be torn, you would need to gain about 10 kg of fat-free mass, which is no easy task and lose about 5 kg of fat. If you have time and patience, you have no problem.
1/2 cup of oatmeal with blueberries
8 egg whites and 2 whole eggs with spinach
Note from the trainer: Do not be afraid to add the egg yolk to the eggs. Instead of eating 8 egg whites and 2 whole ones, I would eat 7 or 8 whole eggs. Early morning is the best time to provide your neurotransmitters with amino acids and especially B12. These eggs are a great source. Oatmeal gets a bad name because of the gluten and the higher insulin response. One trick I've learned is adding a glycemic index regulator to oatmeal to facilitate glucose uptake. The best are fenugreek and flaxseed. Adding them to oatmeal or high glycemic index foods gives you better glucose uptake.
1 handful of almonds and raisins
1 green apple
Note from the trainer: Add some solid protein for this snack. Although you get enough liquid protein from your shakes, it only helps to add a small amount of protein to this snack. Homemade beef jerky or some rolled-up, cooked beef fondue (diced beef meats) is a great snack, even if you eat them cold. Roll up with salad and a piece of wholewheat cheese. I would also replace your apple with some kind of berries for a better insulin response. Your snack would look like this:
Rolled on 4-5 beef fondue meat
1 handful of almonds
1 cup of berries
1 can of tuna in brine
1/2 sweet potato
3:30 PM AFTERNOON
MusclePharm Combat Protein
1 green apple
1 chicken breast, grilled
1/2 sweet potato
Note from the trainer: One last little improvement that I would add is fat! Fat is not the enemy. Eat fat to lose fat. It's that simple. Saturated fat and cholesterol are very important for testosterone. Eat low fat and avoid any cholesterol to lower your anabolic state. The best way to increase testosterone is to consume 30 to 40% of your calories from a variety of fats.
Your protein intake is great and your nutritional supplement protocol is up to date. I think these simple changes can go a long way. Train hard and keep it up.
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Eric Falstrault is a Montreal-based strength trainer, alternative practitioner, sports therapist and founder of BODHI Fit. He is a certified Level 5 PICP (Poliquin International Certification Program), a high-level certification program that has proven itself in all aspects of ironmaking and specializes in hockey strength and conditioning. Eric has worked with athletes of all levels, from youth sports to professionals in the NHL, NFL and MLS.