Clean the control diet basically means away from processed, packaged meals, fast foods, "junk food" and other similar items. A basic example of clean (and low-carb) diet £ 170-180 male bodybuilder / fitness model would look like this:
Meal 1: 1 / 2 cup dry oatmeal, 6-8 egg whites, 1 whole egg
Meal 2: Meal replacement shake
Meal 3: 8.6 oz chicken or extra lean beef, 1 cup cooked rice, long grain brown, 1 cup broccoli
Meal 4: 6-8 ounces of tilapia in the oven (or other lean meat), sweet potatoes 6 ounces, 1 cup steamed spinach
Meal 5: 6-8 oz chicken or extra lean ground beef 1 cup cooked long grain brown rice 1 cup steamed broccoli
Meal 6: 5-6 egg whites, 1 whole egg
This diet provides the individual with the approximately 280-300g of protein and about 180g of carbohydrates to a minimum of fat. The reason for protein intake is so great to give the individual enough calories to do it all day / training / etc, without breaking down muscle, while maintaining a diet low in carbohydrates.
For bulk, could a similar system should be used with carbohydrate increases. For example, the individual above the carbs 250g instead of 180g. Once the individual begins to put too much body fat, it simply could scale back his carbohydrate intake.
For an outlet of a similar protocol could be used only with protions reduced.
Apparently, ranging from the diet completely customized, and a balanced diet is important for overall health. The above is only a guide, that some of the bodybuilders and fitness models use. Always consult a nutritionist or registered dietitian licensed before taking any new diet plan!
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