1. Eat Like an Athlete
Protein: Prioritize lean sources like chicken breast, bison, or eggs for muscle repair.
Carbs: Fuel performance with energy-dense options like rice, potatoes, or sweet potatoes.
Fats: Support recovery with small amounts of healthy fats like olive oil or avocado oil.
Veggies: Boost micronutrients with well-prepared vegetables at every meal.
2. Plan Your Meals
Breakfast Example: Eggs, a handful of spinach, and half a sweet potato.
Lunch Example: Ground beef, white rice, and roasted veggies.
Dinner Example: Grilled chicken, steamed broccoli, and olive oil-drizzled squash.
3. Portions
Don't stress over portions. There are only 5 rules to follow.
Eat when you're hungry
Don't eat when you're hungry
Don't stuff yourself
Don't starve yourself
Eat Like an Adult :)
If you're still confused with portions, then follow this simple guide:
*for women you MIGHT want to consider eating 1 palm of protein to negate weight gain. However, it's ultimately up to you and how you feel.
4. Remember to Follow The Plan
If you miss a meal or workout, get back on track at your next opportunity.
Focus on hitting your targets 80% of the time—small wins add up