A perfect example of the meals

Nutrition sport fitness

Perfect Breakfast

4-6 egg whites + 2 whole eggs

1 serving of oatmeal
1 banana
525 calories, 38 g protein, 59 g carbs, 15 g fat


Eggs — the universal basis of bodybuilding, but also easy to digest protein, giving the muscles a boost to growth. Semolina porridge contains energy-rich carbohydrates, and bananas contain fructose and potassium which support glycogen formation in the liver and muscles to minimize the breakdown of muscle fibers.

Note hardgainers (those who are gaining weight):

Oatmeal can be replaced by porridge.

Note the fat burners:

Use whole eggs instead of only egg whites, this way you will minimize the calories and fat in the Breakfast. Also replace the banana with one Cup of strawberries or other fruit, except grapes.

A perfect example of the meals

The perfect lunch

170-250 g lean ground meat
2 cups of pasta and durum
3/4 Cup broccoli
700 calories, 60 g protein, 83 g carbs, 13 g fat


For building muscles there is nothing better than meat, it contains creatine, all the necessary amino acids, and a full range of b vitamins, in addition, it is saturated with iron is a catalyst in the production of energy. Pasta contains carbohydrates, which are so essential for energy and broccoli creates connections that support the balance of fats in the body.

Note hardgainers:

Just choose low-fat, not lean beef (about 10%-15% fat). Excess fat and calories will slow down the burning of glycogen and protein, which improve muscle growth.

Note the fat burners:

Watch your intake of carbohydrates during lunch: eat only 1 Cup of pasta and a double portion of broccoli, it will give you some calories and high in fiber - so you'll be able to control calories and hunger.

Nutrition fitness The perfect pre-workout snack

The perfect pre-workout snack

(An hour before workout)

1 Cup of fat free cottage cheese
4 slices rye bread with 2 tablespoons of grape jam
532 calories, 35 g protein, 89 g carbs, 4 g fat


During your workout protein from cottage cheese hits the blood and stops muscle breakdown. Gives grape jam sugar, which raises insulin, also minimizing the destruction. Rye bread is a slow carbohydrate that prevents reduction of blood sugar levels.

Note hardgainers:

Put in an additive even half a Cup of rice.

Note the fat burners:
Just cottage cheese may be enough, at least eat a slice of rye bread.

The perfect snack at any time

(A sandwich made of Turkey)

2 slices whole wheat bread
2-3 plates of fat-free cheese
3-4 plates Turkey breast
mustard and low fat mayonnaise
316 calories, 36 g protein, 34 g carbohydrates, 4 g fat


Convenience and much-needed sixth meal of the day. A balanced combination of protein, carbohydrates and fat in this sandwich is perfect for building your muscles.

Note hardgainers:

Drink a glass of lowfat milk and eat a piece of fruit, if your metabolism is above average.

Note the fat burners:

Choose bread with a low carb diet to keep calories under control.

Nutrition fitness The perfect dinner

The perfect dinner

1 chicken breast (220 g)
1 Yam (sweet potato or sweet potato)
603 calories, 69 g protein, 61 g carbohydrates, 7 g fat

For a set - a little rice to go other complex carbohydrates
For burning - only chicken breast and vegetables/herbs