My week diet for FREE

byahmedmagra

77 followers

5 years ago

For a healthy diet and good health, I won't tell you; eat at least 5 fruits and vegetables a day.

I put at your disposal a diet program for a muscular dryness as well as a miraculous weight loss.

Do not hesitate to ask me your questions.

My week starts with:

Dry breakfast:

- Oatmeal: 50 g

- Cottage cheese: 200 gr

- Whey or casein: 20-30 gr

- Fish oil 10 ml (or 1 capsule of omega 3)

- If you have a blinder, mix everything and take the opportunity to add a whole egg

Morning snack:

- Protein powder (whey or casein): 20 g

- If necessary, if you lose too much weight: oats: 15-30 gr

Lunch for the dry:

- Plate of raw vegetables (seasoned with walnut / olive / rapeseed oil)

- Lean meat or fatty fish: 100-150 gr

- A plate of vegetables

- A small plate of starchy foods: 50-60 gr of rice or pasta

- 1 Fruit

Afternoon snack:

- Protein powder (whey or casein): 20 g

- Oilseeds (almonds, walnuts, etc.): 10-20 gr (a small handful)

- If necessary, if you lose too much weight: oats: 15 -30 gr

Dinner for the dry diet:

- Plate of raw vegetables (seasoned with walnut / olive / rapeseed oil)

- Lean meat or fatty fish: 100-150 gr or 3-4 whole eggs

- A plate of vegetables

- 1 Fruit

Before going to bed :

- Cottage cheese: 100-200 gr

Like all menus, and dry menus are no exception to the rule, it must be adapted to your needs. Go on that basis, and if you're losing weight too fast, increase the carbs a bit. If, on the contrary, you stagnate or even worse, gain weight, lower the carbohydrates in your dry menu.

In addition, you must adapt one of the two snacks on your menu according to the time of your training. On training days, replace one of the two snacks with the pre-training nutrition noted below.

Your coach Ahmed