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Proper nutrition for 6 cubes on the press

Proper nutrition for 6 cubes on the press
You can make as many twists, but if you eat the wrong foods, you’ll never see on their cherished cubes press. All you need – is to understand some basic principles of good nutrition that will soon lead you to the goal. His advice about nutrition cube to share with us a fitness consultant Ray clerk. These rules will constitute an important and necessary addition to your workout press. Are you ready to make the step to the appearance of your photo on the cover of fashion fitness magazine?
5 golden rules of food

1. In the morning eat like a king, a prince and a day like a beggar in the evening;
2. Eat small meals six times a day to maintain a stable blood sugar level. Every day, drink 3-4 liters of water;
3. Eat at least 150 grams of protein each day. The source of protein should be: lean red meat, fish, chicken, turkey, eggs, milk and tofu. Your body uses up to 20-30% more energy to digest protein than it is necessary for the digestion of carbohydrates;
4. Do not live without food for more than 3 hours otherwise the body will start to store energy via the deposition of fat in the body;
5. Do not eat after 23:00;
What is there?

Five servings of fruits and vegetables each day;
High-calorie breakfast every morning, have breakfast as early as possible. Recommend: cereal, eggs,
Nuts, dried fruit – a great snack during the day;
Drink plenty of healthy fats: fish oil, nuts;
Green: broccoli, cabbage, spinach and beans;
Protein shakes an hour before exercise and immediately after it;
Fish, oat porridge, lentils, brown rice, quinoa and rye bread;
Green tea;
Low-fat cheese and yogurt;
Oranges, grapefruits, tangerines, lemons and limes;

That we should not have?

Sauces;
Alcohol, especially beer and wine, vodka;
Chips, candy, chocolate and jam;
What any of frying;
Pasta, rice and bread;
Lemonade;
Carbohydrates in the evening;

Typical day:

7:00 – oatmeal with bananas and raisins, washed down with tea;
10:00 – poached eggs and a bun out of the toaster;
12:00 – protein shake (before training);
14:00 – protein shake (after training), after chicken breast with spinach, cherry tomatoes and sweet potatoes;
17:00 – protein bar and a banana;
20:00 – Tuna with broccoli, carrots, kale, quinoa and soy sauce. For dessert: papaya with ginger and lime juice;

 

Sources:
Bodybuilding
http://www.bodybuilding.com/