There is popular saying that 'great bodies are made in kitchen', and this is correct for a reason.
Workouts, running, sprinting, weight training and all kind of resistance exercise would not do any good unless you follow an appropriate diet aimed at building muscles at the right places and keep your weight under control.
The following guidelines are specifically for males in persuit of staying fit and developing some great abs.
Given that an average Pakistani man is between the age of mid twenties to late thirties, without any medical condition, dont drink alcohol or smoke. He engages in 60-75 minutes of workout including weight training and resistance exercise at least 6 days a week. These guidelines would help them achieve their goals and discipline their health regime resulting in a healthy muscular body.
The ultimate body building and fitness goals require a consistent workout regime with correct nutrition intake.
Great bodies are made in kitchen not soley in gyms.
20%-30% from fat, out of which 5% from saturated fats only
The calories should come every day from;
165gms of protein
330-500 gms of carbohydrate
150-170gms of fats
- Milk (drink everyday, if you want to drink several glasses use reduced fat or skimmed milk or better soya or almond milk)
If you have to have them make sure, they are cooked in olive oil, flavoured with fresh herbs, whole spices (sabat garam masala) tomatoes and no ground red chillies and sparingly using other ground spices.
Plant Sources Of proteins;
Ensure an intake of 330-500gms of good carbs everyday, which means at least 55-70gms in every meal. Unprocessed and complex carbohydrates are best choices for building muscles. Rice, pasta, potatoes and bread are complex carbs, but they become unhealthy choices if you eat white and refined ones.
7- Sample Meals Plans
▪ Breakfast: egg-white omelet with smoked salmon or chicken breast; multigrain toast; banana.
▪ Pre-lunch snack: mixed nuts; apple, lassi.
▪ Lunch: tuna/grilled fish salad with olive oil, onions and olives; multigrain bread.
▪ Pre-workout snack: cottage cheese with strawberries/peaches/pears.
▪ Post-workout snack: low fat lassi; sauted spinach/Homemade Protein Shake.
▪ Dinner: Grilled Snapper fillet/pan seared snapper/ chicken breast with quinoa; stir-fry with carrots, onions, peas, and peppers.
7:30 a.m. Breakfast:
Boiled 2 large whole eggs, 2 large egg whites
1 cup plain cooked steel cut oats/oatmeal cereal
Large sliced banana
10 a.m. Midmorning Snack sandwich with 2 slices whole-wheat bread, roast chicken breast , rocket leaves, low-fat cheese and mustard, Any seasonal fruit
1 p.m. Lunch 6 oz. lean Beef shami kebab/Chicken Qeema sauted in light spices and herbs
2 cup bran rice 1 cup steamed broccoli /spinach
3 p.m. Midday snack I chicken tikka/200
2 slices whole-wheat bread sandwich
5 p.m. Pre-workout 1 glass homemade protein shake with 2 slices whole-wheat bread/multigrain muffin
6:30 p.m. Pos-tworkout 1 huge 300 ounce homemade protein shake
7:30 p.m. Dinner
8 oz. Salmon/King Fish panseared or grilled/chicken or lean beef steaks
roasted sweet potato or quinoa grain 1 cup suated spinach/green salad plate
10:30 p.m. Bedtime 1 cup low-fat cottage cheese 2-3 Tbsp. peanut butter/handful of almonds with a glass of whole milk
8- Quick Tips: Change starts from your grocery shopping that reflects on the food that turns up on your table and finally your bodies show it.
Mark the following:
- Buy all lean meat, i.e without fat, and cook with minimum oil. Buying expensive cuts of lean meat then cooking it in lots of oil/butter/ghee is a waste.
- Flax Seeds meal (powder it at home enough for 2-3 days supply, the flax seed meal/powder gets rancid if stored for more then few days)
- Balanced meals Keep reminding yourself to balance every single meal you take during the day
- Count Calories and Nutrition; To keep track of your nutrition and calories intake download and use any one of the Calorie and nutrition counting apps
- Avoid processed food; try to limit all packaged, bottled, tinned foo
-Cottage Cheese; learn to make your own cottage cheese at home and use that in your meals
- Sodas and sugary drinks: all boxed bottled carbonated drinks, juices and such should be avoided, added sugars are empty calories
- Learn to Cook: Most Pakistani men rely on others to cook for them, remember it is your Abs and body, so work for it yourself, or join cooking with mom, sister, wife or whoever is the executive chef of your family.
- Share your Success: send me some images once you begin getting those abs and the images and details of your meals
- Tweet for qs: For questions and concerns twitter @FSKamal
Note: Feature yourself in this blog. I have not put any images on this block, people who follow some of these and get good result can send their images of themselves showing the abs, biceps or their meals. I will feature them here.