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Thiago Machado
Member
- Jun 15, 2012
- 26
- 6
buresu
Translated from the Portuguese (my language) into English.
Breakfast: 60g rice, beans 80g, 300g chicken salad (broccoli, carrot, tomato and onion - at least one enclosing all 100/150g salad, no less) Say you just eat at 9:00, starts at 12:00 next meal.
Range of the meal. 1hr/1h30min after a cup of black coffee without sugar and 30 min before the next one cup of tea (green or may be holy thorn or some other digestive - if you want to mix the teas ok)
Ref2: 60g sweet potato, 300g chicken and salads
Range of ref. Same thing.
Ref 3: Pre workout - 250g of meat, 60g sweet potatoes, 4 eggs (2 yolks) and salads.
Range of ref. Same thing.
Ref 4: Post workout - 1 teaspoon brown sugar, 70g rice, 300g chicken, 80g of beans and salads.
Range of ref. Same thing.
Ref 5: 60g sweet potato, 300g chicken and salads
Range of ref. Chamomile tea with thorn
Supper before bed: 100g chicken, salads and shake well (albumin 60g, 10g oats, 1 teaspoon of chia and water) and 1 teaspoon (tsp) olive oil extra virgin
Garbage Day: 1000kal add in high GI carbs, without leaving the diet.
Notes:
- 7 hours of sleep (fasting), agreed to go straight to eat the meal.
- Nothing very long walks during the day, already spends energy fucking.
- Nothing aerobic (10 min walk before training, while going to the gym)
- When you go out to the street, set the time you will get out and take the refs. in pots. Or mild 90g albumin 60g oat to replace ref.
- No alcohol or cigarette or drugs so, treats or in the diet
- Training of at most 40, 45 minutes. (ABCDEF)
- Never stay more than three hours without eating.
- If you noticed the reffeições has around 75g of protein, do not download.
- Always moisturize in between meals.
Tea - I recommend: Espinheira santa, dill, fennel, gorse, green, hibiscus, mint, chamomile, etc.
- Can replace the chicken with fish if you want a few refs, always respecting the grasses.
- Food with very little salt and fat
- Nothing vinegar, pepper, ketchup
- No lactose (if they want to continue to beauty, but my progress was not cutting in, then ...)
- No work to do too much physical effort or repetitive muscle (eg postman, unload truck, construction, etc.)
- No whey, etc.. It is only albumin. (If you want to send vitamins C, ok)
Translated from the Portuguese (my language) into English.
Breakfast: 60g rice, beans 80g, 300g chicken salad (broccoli, carrot, tomato and onion - at least one enclosing all 100/150g salad, no less) Say you just eat at 9:00, starts at 12:00 next meal.
Range of the meal. 1hr/1h30min after a cup of black coffee without sugar and 30 min before the next one cup of tea (green or may be holy thorn or some other digestive - if you want to mix the teas ok)
Ref2: 60g sweet potato, 300g chicken and salads
Range of ref. Same thing.
Ref 3: Pre workout - 250g of meat, 60g sweet potatoes, 4 eggs (2 yolks) and salads.
Range of ref. Same thing.
Ref 4: Post workout - 1 teaspoon brown sugar, 70g rice, 300g chicken, 80g of beans and salads.
Range of ref. Same thing.
Ref 5: 60g sweet potato, 300g chicken and salads
Range of ref. Chamomile tea with thorn
Supper before bed: 100g chicken, salads and shake well (albumin 60g, 10g oats, 1 teaspoon of chia and water) and 1 teaspoon (tsp) olive oil extra virgin
Garbage Day: 1000kal add in high GI carbs, without leaving the diet.
Notes:
- 7 hours of sleep (fasting), agreed to go straight to eat the meal.
- Nothing very long walks during the day, already spends energy fucking.
- Nothing aerobic (10 min walk before training, while going to the gym)
- When you go out to the street, set the time you will get out and take the refs. in pots. Or mild 90g albumin 60g oat to replace ref.
- No alcohol or cigarette or drugs so, treats or in the diet
- Training of at most 40, 45 minutes. (ABCDEF)
- Never stay more than three hours without eating.
- If you noticed the reffeições has around 75g of protein, do not download.
- Always moisturize in between meals.
Tea - I recommend: Espinheira santa, dill, fennel, gorse, green, hibiscus, mint, chamomile, etc.
- Can replace the chicken with fish if you want a few refs, always respecting the grasses.
- Food with very little salt and fat
- Nothing vinegar, pepper, ketchup
- No lactose (if they want to continue to beauty, but my progress was not cutting in, then ...)
- No work to do too much physical effort or repetitive muscle (eg postman, unload truck, construction, etc.)
- No whey, etc.. It is only albumin. (If you want to send vitamins C, ok)
Thiago Machado
Member
- Jun 15, 2012
- 26
- 6
I usually get more on facebook, where I add friends.
Who wants to keep in touch or talk about weight training or anything else, add my profile:
https://www.facebook.com/thiago.machado.7568
Who wants to keep in touch or talk about weight training or anything else, add my profile:
https://www.facebook.com/thiago.machado.7568
Get Some
MuscleHead
- Sep 9, 2010
- 3,442
- 649
your hair is distracting bro.... you're like a mini fabio, lol
that aside, that's a wonderful transformation. I hope other people will see this and after looking at the dates realize that this is a long process that you have to be dedicated to. So many people I know think they can make this same transformation in about 6 months, lol
that aside, that's a wonderful transformation. I hope other people will see this and after looking at the dates realize that this is a long process that you have to be dedicated to. So many people I know think they can make this same transformation in about 6 months, lol
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