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Early morning – A fruit with some boiled eggs or whey protein with water Breakfast – A bowl of oats or wheat flakes or quinoa with skimmed milk and some nuts or a peanut butter toast with a milkshake Mid-morning – A glass of buttermilk or lassi made from low-fat yoghurt Lunch – Chapattis made from wheat/bajra/jowar or brown rice with some green veggies, a bowl of dal and cottage cheese Evening – Some sprouts or boiled pulses like chickpeas/black chana along with eggs/cottage cheese/low-fat cheese slice or whey with water Dinner – Same as lunch Besides the usual 4-5 meals, one also needs to consider the pre and post workout mealsdependent on the time of activity. It’s always good to include whey protein especially post workouts but, only after you have consumed your carbs from foods like fruits, glucose, or juice. Make sure you keep yourself hydrated by drinking lots of water throughout the day. Read how protein is important for bodybuilding Sharing Widget |