bodybuilding diet meal plan

welcome back to fit foods, i'm rob riches. we're here in the kitchen filming for prozis tv. and on today's show,i'll be addressing a question that, it seems, a lot of you guys and girls are asking. and that is: what do you eat if you want to be a fitness model? or a bodybuilder? or an athlete? or "fill in the blank space",anything to do with sports, athletics and fitness. well, we're going to address that questionon today's show

and, really, it's quite simple. it comes down to three main factors, and i'm going to show you thatwithin a typical day's worth of meals that i have here in front of me. so, starting with breakfast. i have egg whites here, a great source of complete protein. i'll either have these with oatmeal or, quick and easy, i have a cup of cooked brown rice, i'll throw that in, add a tablespoon or two of salsa.

this tastes amazing,i can heat it up for a minute in the microwave. now let's move on to a typical day meal. what i mean by "a day meal" is, something that isn't breakfast, post-workout or nighttime. so if you take those three meals, my breakfast, what i eat after weight training, and then my final meal of the day, nighttime, that's three meals, i have three other meals throughout the day.

this is what i call a day meal. these are all of the same nutritional, so i can mix and match or just have the same thing times three, which makes it easier to prepare. here, my protein is about 200 g of chicken. so you can see... my hands are clean... you can see that's how much chicken i'll have for a typical meal. a yam or a sweet potato.

this is about 140 g. and again, i'll take a serving of greens, either have a salad, some vegetables, which my personal favourites are... broccoli, green beans, aspargus, kale, spinach... you get the idea. anything green and leafy, pretty much.

so, i'll eat these every three hours, space them out every three hours, therefore, i'm giving to my body at least 45 g of complete protein, about 50 g of carbohydrates. fibre, i'm getting at least 7 g. and fats, made up from healthy oils, omegas, almonds, avocados, i'm getting, at least, 8 g. so, three of those. after the gym, go for something quick and easy. protein powder, 2 scoops.

some fast-acting sugars. for me, dates. you can't beat dates or pineapple, both high-glycemic carbs,i have about 50 grams of dates, so i get fast-acting sugars. and my final meal of the day, just before nighttime, so this is like a second post-workout meal, if you like, within 30 minutes. beef,

potatoes, and some green salad. nice and simple. high-quality protein. tastes great,so i like to cook this when i'm about to eat it. again, 45 g of protein, 40-50 g of carbs, fibre and healthy fats. final meal of the day,because i'm going to go to sleep and i'm not going to eat again until 7 or 8 a.m. in the morning,

so at least 10 hours before i eat. i want a slow-digesting protein. so with that, i'll go for about a cup of cottage cheese, a lot of casein in there, it's a slow-digesting protein, compared to whey. i'll mix in a scoop of either casein powder or you can use whey or egg protein. add some almond butter or some healthy fats into there. and again, that's my 45 g of protein. no carbohydrates in this final meal of the day,

but some healthy fats as well. so, i've spread my nutrition throughout the entire day, got all of my calories in and spaced them out every three hours. and that is how a fitness model,bodybuilder or an athlete eats. small meals portioned out every three or four hours, and they keep a good amountof protein, carbs and fats in each meal, except for that final meal of the day. alright, guys, hopefully that's answered your question.

keep your questions coming, by posting them in our comment section below, and don't forget to check out our special deals, exclusive for you, subscribers. find them on all of the top brands, sports supplements on prozis.com. i'm rob riches, we'll be back here,in the kitchen and the gym next week,

bodybuilding diet meal plan,so keep your questions coming. stay tuned for more. train hard, eat well and, guys, stay motivated. see you guys soon.