Bulking

The best way to Survive With out Your Bodybuilding Dietary supplements

Dear M & F,
I will travel for a while without access to my regular supplements, but I still plan to exercise. How can I understand the effects of my dietary supplement with my diet?
– Matt G., Salt Lake City, UT

It's easier than you think. Granted, whole foods can not replace fast-absorbing BCAAs that provide some pre-workout formulas. However, with a holistic approach like the one on the next page, you can meet your core needs while maintaining power and performance.

For example: Salmon is an effective substitute for fish oil supplements and a good source of vitamin D. Spinach has the lowest acid value of all foods and mimics the ability of nutritional supplements to normalize the acid-base balance in our body. With 66g of carbohydrates and 18g of protein per 16oz, the benefits of chocolate milk compare well with those of your regeneration shake.

An 8 ounce cup of hot coffee usually contains more than 100 mg of energy-boosting caffeine. Iced coffee is brewed twice as much to make up for the thinning that occurs when pouring over ice. Skip the ice – and the dark roast, which actually contains less caffeine – and enjoy twice the strength.

Dinner with salmon and spinach

Matt's old diet

breakfast

4 eggs
3 egg whites
3 tablespoons salsa
2 slices of whole wheat toast
1 small apple
Multivitamin
Fish oil supplement

snack

1 protein bar
green Award

Having lunch

6 ounces of chicken breast
1 medium green salad with tomatoes, cucumbers and chickpeas

Pre-workout drink

amino acid
caffeine preparation

Shake after the workout

25 g whey protein

Dinner

5 ounces of flank steak
8 bars of asparagus
1 big yam root
1 tbsp extra virgin olive oil

evening snack

25 g whey protein
2 tablespoons natural peanut butter

Matt's new diet

EAT LIKE THESE DAYS WHERE YOU HAVE NO ACCESS TO YOUR SUPPLEMENTS

breakfast

2 eggs
6 egg whites
3 tablespoons salsa
2 slices of whole wheat toast
1 small apple

snack

1 piece spread cheese
1 ounce of almonds

Having lunch

8 ounces chicken breast
1 medium green salad with tomatoes, cucumbers and chickpeas

Pre-workout drink

Lightly roasted iced coffee (no ice)

Shake after the workout

16 ounces of chocolate milk

Dinner

6 ounces of salmon fillet
6 ounces of baby spinach, sauteed
1/2 cup cooked brown rice

evening snack

1 cup cottage cheese with live cultures
1 tbsp natural peanut butter
1 tbsp unsweetened cocoa powder

No

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