In non training day you must take care of your food plan too becouse its your way to recover well:
Muscles require rest days to grow, but you shouldn’t scarf down the quantity of carbohydrates you do on training days since the demand for carbs can fall considerably when you’re inactive. This is where people often get into trouble—they continue to maintain a high-carb intake on days they don’t hit the iron and aren’t burning through a lot of carbohydrates. The end result? A rise in unwanted bodyfat, especially around the lower back and midsection.
The basics of our lean-mass meal plan sum up what you’ve just learned. As far as portion size goes, the diet delivers a roughly equal amount of protein and carbs for most meals. You’ll eat six times per day to supply your body with critical nutrients, especially aminos, for driving muscle growth, and meal timing focuses around workouts and time of day. On training days, you get to eat more carbs overall (almost 2.5 grams per pound of bodyweight) and your post-workout meal is loaded with them—the meal plan on page 3 includes 177 grams of carbs after training. Try this at another time of day and it could lead to fat gain; here it will spur muscle growth.
You’ll get most of your carbohydrates early in the day (up to nearly 100 grams at breakfast), while your later meals are mostly protein. This gives your body the amino acids it requires and negates the carbs it doesn’t necessarily need at this time of day. Since insulin sensitivity tends to be lower later in the day, avoiding carbs helps to prevent fat gain. Protein intake stays the same on both days (almost 2 grams per pound of bodyweight, roughly 330 grams in our sample meal plan), so the drop in carbs also means a much-needed drop in calories. On workout days you need about 18-20 calories per pound of bodyweight, but on rest days you require only about 12-14 calories per pound. Swapping these days will spur muscle growth without seeing your midsection grow as well.
You’ll get most of your carbohydrates early in the day (up to nearly 100 grams at breakfast), while your later meals are mostly protein. This gives your body the amino acids it requires and negates the carbs it doesn’t necessarily need at this time of day. Since insulin sensitivity tends to be lower later in the day, avoiding carbs helps to prevent fat gain. Protein intake stays the same on both days (almost 2 grams per pound of bodyweight, roughly 330 grams in our sample meal plan), so the drop in carbs also means a much-needed drop in calories. On workout days you need about 18-20 calories per pound of bodyweight, but on rest days you require only about 12-14 calories per pound. Swapping these days will spur muscle growth without seeing your midsection grow as well.
Here is some examples for meals on non training days :
- 2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
- 1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
- 1 cup brown rice
- 2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
- 1 slice low-fat cheese
- 2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
- Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
Meal 1: 8 a.m.
- 10 egg whites- 2 slices whole-grain toast w/ low-sugar jam
Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat
Meal 2: 11 a.m.
- 8 oz. chicken breast- 1 small to medium potato
Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat
Meal 3: 1 p.m.
- Whey protein shake (2 scoops)Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat
Meal 4: 3 p.m.
- 8 oz. turkey breast- 1 cup brown rice
- 2 cups mixed vegetables
Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat
Meal 5: 6 p.m.
- 8 oz. ground beef (95% lean)- 1 slice low-fat cheese
- 2 slices whole-grain bread
Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat
Meal 6: 9 p.m.
- 8 oz. chicken breast- Medium green salad w/ fat-free dressing
Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat
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