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The Muscle Menu

Monday, January 18, 2010

Follow this and you'll be burning fat and building strength 24/7.

SPEEDY WORKOUTS REQUIRE FAST FOOD, although not the type you'd get from under golden arches. Sports nutritionist Cory Holly, has devised a menu that won't have you losing hours in the kitchen. "These meals are made from natural ingredients with minimal processing which will help to keep you lean," says Holly. "The protein and fats will also optimize your testosterone levels." A study in the Journal of Steroid Biochemistry found people with low fat diet also had low testosterone levels.

"Always have a protein shake before and after each training session, but if you can't face that, then have it with your mid meal snacks." If you can't drink the shake at the specified time, try to slot it in whenever you can. It's better to have the protein than to go without.

Follow this flavour-rich plan by choosing one breakfast, one lunch, one dinner and two snacks. You and your gut will go from fat to flat, plus you'll be better placed to resist the temptations over late night supper outings.

BREAKFAST
Set A
Two scrambled eggs with 200g smoked salmon slivers
50g cooked quinoa
1 mug of green tea

Set B
2 handfuls oats cooked with mixed frozen berries and a banana
100ml goat milk
1 mug green tea

Set C
2 egg-white omelette
A handful diced tomatoes
1 diced red pepper 1 mug green tea

Set D
2 large grilled mushrooms topped with a handful of baby-leaf spinach and 2 tsp tomato puree
1 slice rye bread
Green tea

LUNCH
Set A
Tom yum soup with extra prawns

Set B
Mixed bean salad:
1 tin green beans
1 tin red kidney beans
1 tin chickpeas
Half diced red onion
1 diced red pepper
2 tbsp cider vinegar
1 tbsp olive oil
Black pepper (Makes 4 servings)

Set C
Greek salad with added chicken slices, include the following:
3 tomatoes wedged
Handful of diced red onion
Half sliced cucumber
Half diced red pepper
50g diced feta cheese
50g kalamata olives
80g cooked chicken strips
A drizzle of olive oil and lemon juice

Set D
Avocado, tomato, chicken breast and salad sandwich on wholemeal bread
1 apple

DINNER
Set A
250g chicken served with broccoli, spinach, courgette, cauliflower and sweet corn

Set B
Two 100g fish fillets grilled. Wrap in a large lettuce leaf with cucumber, avocado, sprouts and tomatoes. Drizzle with lime and yogurt

Set C
4 extra lean pork medallions
1 small sweet potato, diced
100g green beans
50g sweet corn
Combine 10g butter, half cup orange juice, 1 tbsp honey, 1 tbsp mustard into a hot pan for sauce and pour over the veg.

Set D
Beef Satay Stick all the following onto skewers then grill
250g beef fillet
2 cubed red peppers
Half can of button mushrooms
1 small onion, sliced 8 cherry tomatoes

Labels: Nutrition

posted by Author @ 8:00 AM

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