So you are working out in the gym 3x a week, you are reading the workout books, taking advice from personal trainers but getting frustrated because you just are not seeing the results you expected to see after 3 months hard graft.
Well I have one word for you, PROTEIN. In fact let me say it again PROTEIN! PROTEIN! PROTEIN! Keep that word fixed in your mind because that is what you are lacking.
Not only are you lacking protein, but you are probably not eating your protein at the right times.
To find out how much Protein you should be consuming per day for different types of training check out this Protein calculator.
Here is a free dietary plan to help you get the protein you need, when you need it. This high Protein diet will increase your body’s lean muscle mass and give you increased power in the gym:
High Protein Diet Plan
Breakfast – 8am:
Egg whites – 4-8 (start at 4 and increase the amount slowly over a period of a month)
Porridge (if you need to have sugar make it brown sugar)
Lunch 1-1.30 pm:
1 can of Tuna (Buy tuna in spring water). Eat with a large jacket potato
Pre Gym snack – 5pm:
¼ of a Protein shake
The remaining ¾ of your Protein shake – It is essential that this is consumed within 15 minutes of finishing the workout; this is when the body will absorb the Protein to its fullest ability.
2x Grilled Chicken Breasts with salad; use a tad of Olive oil on the salad mixed with lemon juice, pepper and a touch of salt.
NB: If you are still hungry between meals then eat an apple (preferably a Cox‘s apple) to fill the hunger gap.