Work hard in the gym, work hard in the kitchen

If you want to see real results you will need to dial in your nutrition.
What your plate should look like:

Get rid of the restaurant style plates and get soft taco sized plates.

NON STARCHY CARBS:
1/2 of your plate =  non starchy vegetables: any green veggies, peppers, onion, mushrooms.

PROTEIN:
3-4 oz protein ladies
5-6 oz protein guys

FATS:
1 teaspoon fat!  **if you have added oils or butter to any of your foods while preparing them, do NOT add anymore. Learn how to steam, bake, roast, air fry. You only get 1 tsp total!!!

STARCH: Optional: Keep these pre/post workout
1/4 cup starch ladies
1/2 cup starch guys
Potato, winter squash, rice, pasta, beans, fruit.




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