Body Fat and Muscle Building

[billcoton]

Hello

I found myself here because I have started a body building program, as far as training goes the program is good, they mention reducing body fat and eating the right foods for building muscle, I have searched the Internet for the right sort of plan.

I listened to the audio all the way through and thought this might be the right place, I have gone through the menu planner and have been presented with a menu, I am a bit confused, do I eat that which is dark blue and the light blue are optional, or am I suposed to eat all of what is on the menu.

It would be nice to be at home and be able to prepare these menus but I drive for a living, and I eat on the go, I know you are not suposed to eat while driving

[billcoton]

Can some delete this there is only part of wht I wanted to say

[billcoton]

This is what I wanted to say

I found myself here because I have started a body building program, as far as training goes the program is good, they mention reducing body fat and eating the right foods for building muscle, I have searched the Internet for the right sort of plan and not found any.

I listened to the audio all the way through and thought this might be the right place, I have gone through the menu planner and have been presented with a menu, I am a bit confused, do I eat that which is dark blue and the light blue are optional, or am I supposed to eat all of what is on the menu.

It would be nice to be at home and be able to prepare these menus but I drive for a living, and I eat on the go, while traveling between jobs on public transport, some days I don’t eat anything.

Can anyone sugest a menu that would cover fat loss and muscle building.

[Ossie-Sharon]

Hi, Bill, and welcome! The intention is for you to eat all of the items in your menu. The lighter blues just indicate the foods that are considered healthiest. This program is designed to do exactly what you’re seeking – lose fat and gain muscle.
As for the options to fit your lifestyle, try the following suggestions:
•Fresh and dried fruit
•Cut raw vegetables
•Oven-baked vegetable chips
•Nuts and seeds
•Trail mix combinations of nuts, seeds, and dried fruit
•Sandwiches – good breads with nut butters, hummus and similar spreads, tahini, canned or smoked fish, cheese, homemade “cold cuts” from fresh meats, egg salad, etc.
•Whole grain or Paleo crackers plus any of the above
•Hard-boiled eggs
•Sliced or string cheese
•Cottage cheese
•Yogurt
•Milk (dairy or vegetal), plain or flavored with cocoa powder and a recommended sweetener
•Hearty soup in a thermos (2-3 food groups, i.e. meat or legume, vegetable, whole grain)
•Hearty smoothie/shake in a thermos (2-3 food groups, i.e. fruit/vegetable, dairy/vegan, seeds)
•Edamame or other legume/pulse snacks
•Whole grain or Paleo cereal or granola (cold in small sealable bag, cooked in thermos)
•Canned beans
•Prepared healthy foods in containers – from leftovers or prepared the night or weekend before.
•Homemade whole-food muffins or bars
•Popped grains, i.e. organic popcorn, sorghum, quinoa

[billcoton]

Thank Ossie-Sharon

I was begining to think this was going to be like all the other forums I have been on, where you put a post on and nobody bothers to reply.

Bill Coton

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