减脂期饮食 一

减脂期饮食 一的做法说明

减脂期 前四周
身高163cm
体重52.7kg 至50.2kg
体脂25，下周进行体测 到时再上传数据

MACRONUTRIENTS BREAK DOWN每日基本营养摄取量为
蛋白质: 128g
碳水化合物: 125g
脂肪: 45g
 
Meal 1 (breakfast)
1 serving of whey house protein
30g oats
1 x banana
15g nut brother chocolate peanut butter
half cup of frozen mixed berries
 
 Meal 2 (Lunch)
 
140g skinless chicken thighs(raw weight) or 150g chicken breast (raw weight) or 220g snapper/any white fish (raw weight) or 150g rump steak (raw weight/trim fat)/140g premium mince (raw weight) or 200g shell less prawns.
 
100g brown rice/80g white rice/120g sweet potatoes/400g pumpkin
 
Vegetables of your choice
 
Meal 3
1 serving of whey house protein powder
250ml Unsweetened Coconut milk
Half of an apple
 
Meal 4 (dinner)
140g skinless chicken thighs(raw weight) or 150g chicken breast (raw weight) or 220g snapper/any white fish (raw weight) or 150g rump steak (raw weight/trim fat)/140g premium mince (raw weight) or 200g shell less prawns.
 
100g avocado or 1.2 tbsp of olive oil
 
Or
 
200g salmon steak
 
Vegetables of your choice