The key to a dream body is planning your eating schedule and food

START THE DAY

Get your carbs in early so they are burned off. Start with a mix of 60 grams of porridge and a scoop of whey powder protein. Adding a tablespoon of fish oil will be very beneficial for your morning muscle-feeding routine.

PRE-WORKOUT

For morning training this will be a good start. As a general rule, eggs or fish are the best option as a pre-training diet plan. It is a
slow-digesting food, making it a bad option for post-training when your muscles need nutrients fast. A 150g portion of salmon is especially high in omega-3,  but any fish will work. Add some greens.

POST-WORKOUT

A good post-workout meal is based on carbs to give your body what it needs to repair muscle tissue. Getting a good post-workout protein shake right after training helps muscle repair and building.

SNACKS MORNING

Always choose a low-GI carbs for a snack at this time of the day. Fruits or nuts are a good option to keep you feeling full and hunger at bay for longer.

LUNCH

Your lunch meal must contain lean protein, your system needs it to build muscle. Chicken or turkey are recommended. To speed up your metabolism, mix vegetables (spinach or broccoli) for muscle-building nutrients. Try to avoid carbs if you had some in your post-workout intake.

EVENING SNACK

Always choose a low-carb snack. Plain Greek yogurt, topped with berries or mixed nuts will sustain energy and maintain protein intake.

DINNER

This will be your last big meal of the day. Have a piece of grilled lean steak, chicken breast or a salmon or tuna steak (about 150g), with the same amount of vegetables. Opt for vitamin-packed greens such as broccoli, peas
or spinach.

EVENING SNACK

For best results, you want to continue feeding your muscles throughout the night. A protein shake is perfect. It will release protein slowly for 8-9 hours and stimulate muscle growth. If you want a cheaper option, cottage cheese will do the job.