Find the best protein bar.
Arborio rice: cook half a cup for 12 grams
Tempeh: 2 oz. offers 11.9 grams
Extra firm tofu: 4 oz. equals 11.2 grams
Cooked quinoa: 1 1/4 cup equals 11.1 grams
Edamame: half-cup serving offers 11.1 grams
Vanilla o’Soy yogurt: eat one and a half six-ounce containers (nine oz.) for a total of 10.5 grams
Silk Plain Soymilk: 12 oz. offers 10.3 grams
Kidney beans: 3/4 cup adds exactly 10 grams
Tofu Pup: one-and-one-quarter links offers 10 grams
Amy’s Kitchen All American Veggie Burger: one patty offers 10 grams
3 Ingredient Vanilla Protein Bar
Mix a spoon of vanilla protein powder with the same volume of puffed quinoa (or another kind of puffed cereal -unsweetened!) and 2 to 3 teaspoons of almond butter (or another nut butter). Pop in the freezer for 4-5 minutes to harden up.
Starchy Carbohydrates and Grains
- Oatmeal (old fashioned)
- Yams (almost same as sweet potatoes)
- Brown rice (love basmati, a long grain aromatic rice)
- Sweet potatoes
- Multi grain hot cereal (mix or barley, oats, rye titricale and a few others)
- White potatoes (glycemic index be damned!)
- 100% whole wheat bread
- 100% whole wheat pasta
- Beans (great for healthy chili recipes)
- Cream of rice hot cereal
- Salad greens
- Peppers (green and red)
- Egg whites
- Whey protein (protein powder supplement)
- Chicken Breast
- Salmon (wild alaskan)
- Turkey Breast
- Top round steak (grass fed beef)
- Flank Steak (grass fed beef)
- Cod Fish
- Rainbow Trout
Carb + protein snack :)
25g of protein grilled chicken breast and edamame (whole soy)
Try yogurt with fresh fruit, hard- or soft-boiled eggs, a serving of cottage cheese, or a whole-grain cereal with soy milk.
You can get protein in this meal with fruit yogurt, Greek yogurt, a small serving of chickpea curry, or a nut-butter sandwich on whole-grain bread.
Try a lentil-based casserole, kidney-bean chili, a vegetable stir fry served with quinoa, or a salad with nuts, seeds, and crumbled tofu.
Best post-workout refuel. (140 calories)
1. FUEL UP 2. LIMIT CARDIO 3. DO LESS 4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE 5. STRETCH 6. EAT REGULARLY 7. CHANGE EVERYTHING 8. TRAIN THE WHOLE BODY 9. DRINK SHAKES 10. RECOVER
Start reading food labels to get a sense of how many calories you’re already eating. Then add 500 to that number and start eating that many calories every day. Aim to take in about one gram of protein per pound of body weight each day.
You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals—for instance, running all-out for a minute and then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.
Do no more than 20 sets per muscle group—closer to 12 is even better. Your reps should be between six and 12 per set for the most muscle growth, and your workouts should never last much longer than 45 minutes. In lieu of more volume, use heavier weights and move through each rep at a controlled speed. Your sets should last between 40 and 70 seconds—any less, and you’re not tensing your muscles long enough to shock them into growth.
You’ll get the best results from your workout by either training the whole body in a single workout or concentrating only on the upper body in one session and the lower body in another. There are advantages to each setup, but both are better than trying to iso- late one muscle group in a single session. Concentrate on lifts that involve lots of muscles at once, such as squats, deadlifts, presses, rows, and pullups.
Stretching of any kind (getting into a stretched position and holding it, or moving fluidly in and out of position), using a foam roller (see page 28 for a description), and getting massages will all help keep you flexible, prevent injury, and improve recovery between workouts.
You should be wolfing down five to six small meals a day. As long as good-quality fuel keeps coming into your body—particularly protein and carbs—you’ll have the calories to build muscle and the metabolism boost to lose fat.
Every four to six weeks, you need to alter some part of your rou- tine, whether it’s the number of reps you do, the amount of time you rest, the exercises you perform, or any other training variable. Keep a journal of your workouts to record your progress.
The more muscles you involve—either in one exercise or one training session—the greater the hormone release you’ll get from your training, and that stimulates muscle growth all day long. Hit- ting each muscle group with roughly the same volume (such as five sets of rows after five sets of bench presses) will ensure balanced training, allowing you to grow quickly and safely, avoiding injuries and preserving flexibility.
Surround your workout with nutrition, starting with a high protein- and-carbohydrate meal about an hour beforehand. Mix up a protein shake that has a ratio of about two grams of carbs for every one gram of protein, and sip that throughout your workout. After- ward, finish the drink or mix a new one and drink that quickly. Believe it or not, whole foods are not the best option post workout—they take too long to digest.
The ideal amount of sleep is seven to eight hours per night. You can let loose a night or two each week, but when you do, try to make up for it ASAP. Train no more than four times a week. As for your job, do whatever you can to avoid excess stress—chronic nervousness elevates cortisol, a hormone that makes your body store fat and burn muscle.
1. FUEL UP
2. LIMIT CARDIO
3. DO LESS
4. USE FULL-BODY WORKOUTS OR A SPLIT ROUTINE
6. EAT REGULARLY
7. CHANGE EVERYTHING
8. TRAIN THE WHOLE BODY
9. DRINK SHAKES
Sugar snap pea & barley salad
You get two sides in one with this dish—whole-grain barley along with crisp matchsticks of vitamin- and fiber-rich snap peas. serve with roasted or grilled salmon or chicken.
6 servings, about 2/3 cup each
active time: 30 minutes
total time: 30 minutes
- 2 cups water
- 1 cup quick-cooking barley
- 8 ounces sugar snap peas, trimmed and sliced into matchsticks
- 1/2 cup chopped fresh flat-leaf parsley
- 1/4 cup finely chopped red onion
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 3/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- bring water to a boil in a medium saucepan. add barley and cook, covered, for 10 to 12 minutes, or according to package directions. remove from the heat and let stand, covered, for 5 minutes.
- rinse the barley under cool water and transfer to a large bowl. add snap peas, parsley, onion, oil, lemon juice, salt and pepper and toss to combine.
per serving: 152 calories; 5 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 301 mg sodium; 108 mg potassium.
nutrition bonus: vitamin c (25% daily value), vitamin a (15% dv).
carbohydrate servings: 1
exchanges: 1 starch, 1 vegetable, 1 fat