Staying Lean During Summer – Tips
STAYING LEAN DURING SUMMER – TIPS
By Alex Jamal
Try to exercise 3-4 times a week, 45-60 minutes a session.
Make sure to eat all your carbohydrates before 6 PM or, even better, to split them in the morning, lunch, two hours before training, and immediately after training. Prevent eating carbohydrates late at night. Your carbohydrate intake should not exceed 300 grams (1,200 kcal) a day for males and 200 grams (800 kcal) a day for females. Note that you can definitely go lower than that amount according to your daily activity It is better to pick complex carbohydrates or low-sugar carbohydrates.
If you are allergic to wheat or wheat makes you bloated (which makes you hold water), avoid any foods containing wheat.
If you crave sugar, then have sweets in the morning, preferably from grapefruits, blueberries, strawberries, one banana or, after training, with your protein shake.
Do not forget your good fats (fish oil and CLA), which can be taken daily. Include good fats in your meals with foods such as avocados, almonds, and whole nuts; they can keep you full and sustain you with energy when you go low on carbohydrates.
As for breakfast, it is the most important meal of the day. There is no excuse for skipping it and it is important that you break the fast after getting a good night’s sleep.
Always stay hydrated: drink a gallon of water every day; if you need more, drink more, as your body will flush the excess out and regulate itself. Drink two cups of water upon waking up.
Color your plate; you’ve probably heard this before. It is always good to have different sources of protein, healthy fats, carbohydrates, vitamins and minerals. Do not forget fiber, veggies and fruits that will help with digestion.
Avoid high-calorie meals, especially fried foods, as it is harder for the body to burn such foods; in other words, it takes longer to burn them.
Here is a sample of meals:
7 AM – oatmeal, berries, two eggs, two tablespoons of flax seeds
9 AM – pre-workout drink if you use one; I recommend BCAA and coffee
11 AM – post-workout shake; for instance, banana with a whey isolate protein shake
12 15 PM – turkey sandwich on Ezekiel bread: 6 ounces of turkey, avocado, some veggies, and spinach salad with olive oil and vinegar dressing
3 PM – an apple with ½ cup of nuts
6 PM – 5 ounces of grilled salmon, ½ cup of quinoa, steamed asparagus drizzled with olive oil and lemon after cooking.
9 30 PM – ½ cup of low-fat cottage cheese with berries