14 day`s of healthy meals p.1
Part I
If you wish to exercise couple of days with low commitment or just to exercises every now and then or to be new Mr Olympia this is the right spot to be..
...Or maybe to snatch some recipes
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You yourself will have to evaluate in what level you belong...
Just take in consideration your limits ,its better slower progress and take lower level then some injury and then have to postpone everything...
You can always speed up the process and focuses on one part of body after we bring our whole body into shape in 14days
When you finish with this article when you set time to work out,
Join me and watch me explain proper posture for exercises
and train with me together... and i will share more tips and tricks...
Some fact`s that you probably didn`t know about our body how it all works and what are the effects.
Before every exercise we need to warmup and stretch our muscles so they could function better and have best environment to develop.
Stretching on end of exercises is important additional 5-10 minutes to lower our pulse and help our muscles.
Hold in stretched position for until you feel slight pain ,hold for about 10-15 seconds...
(Always stay hydrated no matter if you exercises that day or not !!!)
Best to valuate how much water you need is 35Kg per 1 L
for example Person of 75Kg should drink about 2.1L water per day
for example Person of 150Kg should drink about 4.2L water per day
just make sure two eat 150-180 minutes before exercises and 10-30 minutes after!
But in order to sleep with almost full stomach you need to exercises (use muscles and get them tiered and then eat food that will give them proteins and carbohydrate)
Water is always best Choice
No No after dinnerwish to lower your numbers
-***Don`t be discouraged there is Special surprise at the end of article (on last post)***
So when we got that out of the way we can focus on exercises!
Day 1
Breakfast
2 pancakes -
1 egg
1 (ALBUMEN or egg whites)
3-4 table spoons of flour (integral if possible)
2 table spoons of milk ( water or yogurt also work)
tip of tea spoon salt
preparation is in the Pan with 1 table spoon of oil or with out oil even better
pancakes filling:
One table spoon of lowfat cheese per pancake
two pieces of BEEF,PROSCIUTTO, ham, or TURKEY BREAST per pancake (what ever you have/love)
green salat leaf, you can cut it a bit so it fit`s nicely or you can use ONION,CUCUMBER,SPINACH
pickles are great add if you prefer them,but not mandatory
One table spoon of GRILLED CHEESE/PARMESAN
**value of this meal is :
**
Kilocalories: 375G
Carbohydrates :22G
Proteins :27G
Fat :21G
Snack
One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts, hazelnut you can combine all of those
Lunch
Chicken with vegetables
120g of chicken (breast)
5 table spoons of rice
Salat as much you want ( lettuce or cabbage )
half tea cup of: Corn, green beans or peas)
1 hand of Broccoli and little of grated carrots
1 table spoon of olive oil
COOK MEAT, VEGETABLES AND RICE IN SALTED WATER
WHEN THE MEAT IS COOKED, TAKE IT ON THE SIDE AND CUT TO SMALLER PIECES.
THEN MIX IT WITH RICE AND VEGETABLES WHEN ITS ALL DONE AND COOKED,SPIL OVER IT ONE TABLE SPOON OF OLIVE OIL AND YOU CAN SQUEEZ LITTLE BIT OF LEMON ON TOP
value of this meal is:
Kilocalories: 590G
Carbohydrates :54G
Proteins :41G
Fat :24G
Dinner
Pizza
120g of chicken (breast)
1 tortilla
2 broccolis or more ( if you like)
3-4 olives
2 table spoons of sour cream (lowfat cream if possible)
1 tea spoon of mustard
salt,oregano,peper
3 tea spoons of olive oil
You can prepare chicken by cooking it in water or cook it on Pan(what ever you prefer)
Cream,mustard, olive oil ,salt and oregano
spread this mix over tortilla , PUT CUT CHICKEN AND CUT BROCCOLI FLOWERS ON TOP
IT GOES EXCELLENTLY WITH LEISURE, AS WELL AS DRIED TOMATO
value of this meal is:
Kilocalories: 418G
Carbohydrates :26G
Proteins :39G
Fat :17G
Day 2
Breakfast
4 table spoons of Oak flakes
1 table spoon of Chia seeds
half of tea cup of red forest fruits( strawberry,raspberry, cherry etc)
1 smaller bananna or half of big(and save other half for before the workout)
1 Cup of milk or yogurt
4-5 pieces of almonds, nuts,or hazelnuts
Kilocalories: 475G
Carbohydrates :59G
Proteins :15G
Fat :21G
Snack
One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts, hazelnut you can combine all of those
Lunch
Chicken/Tuna with vegetables
INSERT THE FOLLOWING INGREDIENTS INTO THE BLENDER:
3 eggs ( 2 whole eggs plus one only ALBUMEN (egg whites)
hand of spinach
2 table spoons of ground flax
2 spoons of Oak flakes
1 spoon of dry spice`s of your choice
BLENDED INGREDIENTS AND BAKED IN A PAN like A PANCAKE or in the oven with baking paper
WHEN IT'S OVER, COVER IT WITH LOW-FAT (OR MODERATELY-FAT) CHEESE
then add chicken or tuna 100g
2=3 pickles
hand of green salat of your choice
and add permesan or other cheese of your choice
Kilocalories: 538G
Carbohydrates :39G
Proteins :39G
Fat :26G
Dinner
Chicken with mashed vegetables
150g chicken breasts
1 smaller potato or handfull of broccoli
2 table spoons of olive oil
2 tea cups of GREEN SALAT,CABBAGE, CUCUMBER,TOMATO
COAT THE WHITE MEAT WITH MUSTARD
ROLL IN SPICES AND DRY/drain a bit
Squeeze the lemon over or cut it into rings and put over the meat
place the meat on foil or baked paper BAKE IN THE OVEN AT 200C
IF YOU LIKE IT TO BE LIKE COOKED, THEN WRAP THE FOIL AROUND THE MEAT, AND IF YOU LIKE IT LIKE GRILLED, THEN LEAVE IT OPEN
When its over you can coat it with mix a little bit more
COOK VEGETABLES IN Slightly salted water, which when you are done pass out and add one teaspoon of olive oil, possibly two teaspoons of milk for a creamier taste.
YOU COOK VEGETABLES IN Slightly salted water, which when you are done mash it, pass and add one teaspoon of olive oil, possibly two teaspoons of milk for a creamier taste.
Kilocalories: 428G
Carbohydrates :13G
Proteins :48G
Fat :23G
**Day 3
****
Breakfast**
4table spoons of Oatmeal
two-thirds (2/3) tea cup of milk, yogurt or water
2/3 tea cup of red forest fruit
½ (half) teacup of bananna apple orange or pear
1 table spoon of chia seeds
1 table spoon of nuts,hazelnuts or almonds (best if mixed)
Spices of your choice ( cinnamon,vanillia, ginger)
IF YOU CAN, YOU CAN MIX EVERYTHING IN A BLENDER AND MAKE A SMOOTHIE
Soak the flakes in the liquid of your choice and add the fruit and seeds of flax or chie whichever you prefer. Before eating, add nuts on top to keep them crispy in texture
Kilocalories: 445 G
Carbohydrates : 60G
Proteins : 17G
Fat : 17G
Snack
One fruit of your choice + 250ml of yogurt or 15ish pieces of almond, nuts, hazelnut you can combine all of those
Lunch
1 CANNED TUNA (IDEAL IN OWN JUICE) OR COOKED WHITE MEAT 100G
1 tea spoon of squeezed lemon
1 tea spoon of mustard
1 tea spoon of permesan( or any other grilled cheese low fat if possible)
add spices of peper and garlic powder
1 egg
MIX ALL INGREDIENTS IN A BLENDER (or mash it with fork and form burgers shapes)
BAKE THEM ON A PAN WITHOUT OIL, OR IN THE OVEN ON FOIL
when they are done, pour a little squeezed lemon over them for a fresh taste.
2 pieces of toast cheese or mozzarella
add sauce if you preffer
4 table spoons of yogurt + dill
VEGETABLES 2 tea cup`s (CABBAGE, BEANS, GREEN SALAD, RADISH, CUCUMBER) what ever you like
Kilocalories: 686G
Carbohydrates : 75G
Proteins : 61G
Fat : 19G
Dinner
Grilled chicken with potatoes
120G white chicken meat
150G potato
salad unlimited (CABBAGE, GREEN, CUCUMBER, TOMATO, RADISH) what ever you prefer
2 table spoons of olive oil
1 tea spoon of mustard
Spice`s: Salt, Pepper, Basil, Dill
VINEGAR OR LEMON FOR SALAD (if NEEDED) + OLIVE OIL
WHITE MEAT COAT WITH MUSTARD, SALT AND ROLE IN SPICES, ALL TOGETHER WITH POTATOES AND PUT ON FOIL AND PUT IN THE OVEN AT 200C
WHEN IT'S OVER, COAT WITH OLIVE OIL, 1 table spoon OIL IN THE SALAD, THE OTHER OVER THE MEAT, OR BOTH IN THE SALAD. YOU CAN SQUEEZE A LITTLE LEMON OVER.
Kilocalories: 429G
Carbohydrates : 37G
Proteins : 44G
Fat : 12G
****
Bon Appetite****
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