[What I eat on a Saturday!!? 我週六吃什麼?] Delts training + cardio day. Loving Saturday with more life 🥰
Breakfast (& pre-workout): fried beef tendon, shrimp, an egg and some portobello with 0kcal oil + white rice
Small treat & post-workout: iced americano from a nice coffee shop + almonds. Half portion of an instant chicken breast
Dinner: japanese grilled lean beef (used salt as seasoning only), lettuce without dressing and white rice. Super yum!
Meal before bed: cumin flavoured chicken breast with konjac udon and a little bit kimchi (keto friendly sugar content)
Sweet treats before bed: half size of my daily oatcake due to carbs quota (rolled oats + unsweetened almond milk + baking powder) (recipe see story highlight) + chocolate lava cake flavoured ice cream (xtend isolate whey powder + almond milk (1:2), top with pb - match with hot green tea
😋😋😋 #mealprep
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「pre workout and post workout meal」的推薦目錄:
- 關於pre workout and post workout meal 在 Hilda 芊慧 Facebook 的最佳貼文
- 關於pre workout and post workout meal 在 Hilda 芊慧 Facebook 的最佳貼文
- 關於pre workout and post workout meal 在 TradingwithRayner Facebook 的最佳解答
- 關於pre workout and post workout meal 在 Joanna Soh Official Youtube 的最佳貼文
- 關於pre workout and post workout meal 在 Joanna Soh Official Youtube 的最讚貼文
- 關於pre workout and post workout meal 在 Joanna Soh Official Youtube 的最佳貼文
pre workout and post workout meal 在 Hilda 芊慧 Facebook 的最佳貼文
[What I eat in a day? 我一天吃什麼?] Yesterday was a cardio and delts training day, controlled carb intake during daytime to save for the later feast that night.
Breakfast 早餐:instant original flavoured chicken breast from hana-musubi + some nuts (cashew and pecan to serve with my black coffee) 華御結即食原味雞胸+堅果(腰果及碧根果配上我的黑咖啡)
Lunch 午餐:steamed red rice + choy sum + spinach + chicken breast (smoked paprika flavoured) 蒸紅米飯 + 菜心 + 菠菜+煙燻辣椒粉調味雞胸 very small portion of rice but i don't feel hungry post cardio and i ate the large portion of veggies first 飯量很少但帶氧後吃和先吃菜的話不會感到很餓
Snacks after lunch 午餐後點心:as usual! chocolate brownie ice cream (whey protein powder mix with unsweetened almond milk) + almond butter + black coffee 與平常一樣巧克力布朗尼雪糕(蛋白粉與無糖杏仁奶拌勻)+ 杏仁醬 + 黑咖啡
Pre-workout meal 練前餐:10g of red rice😂(i need some carb before training to give me energy, even for a little bit) + choy sum + a hard boiled egg 10克紅米飯😂(我練前需要點碳水,不然沒力舉)+菜心+烚蛋
Post-workout 練後補充:7-11 achim original flavoured chicken breast, if u know, it is so bad the texture is horrible but i was just too hungry and craving food hahahaha 原味即食雞胸,太餓太需要吃點東西,但這個真的好難吃,口感簡直是災難
Dinner 晚餐:too lazy to take pics sorry - choy sum + coke zero + pan fried beef + scallops with 0 kcal oil + brown rice + sneaked 3 pieces of healthy chicken breasts chips 太懶沒認真拍照 - 菜心+ 無糖可樂+ 0卡油煎牛肉帶子+偷吃了3片雞胸薯片
Snacks before bed 睡前點心:loads of pb (to meet my fat goal) 大量花生醬!!!!
😋😋😋
pre workout and post workout meal 在 TradingwithRayner Facebook 的最佳解答
Let me ask you…
Have you ever seen the lifestyle of a professional bodybuilder?
Then let me share with you (and it’s not what you think)…
5:00 AM – Wake up
5:30 AM - Breakfast
7:00 AM – Lift weights
9:00 AM – Post workout meal
12:00 PM – Lunch
1:00 PM – Pre-workout meal
2:00 PM – Reflect and work on weaker body parts
4:00 PM – Post workout meal
6:00 PM – Dinner
8:00 PM – Cardio and stretching
9:00 PM – Supper
10:00 – Bedtime
Now you might be wondering:
“Why am I sharing this with you?”
Simple.
Professional bodybuilders focus on the PROCESS, not the results — and it’s the same for traders!
The result is a byproduct of the process you follow.
But don’t get me wrong.
The results matter.
BUT, you can’t improve what you’re doing by watching your results.
You only improve by tweaking and improving your existing PROCESS — and that’s how winning is done!
pre workout and post workout meal 在 Joanna Soh Official Youtube 的最佳貼文
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PRE & POST Workout Meals: What & When to Eat for Best Results | Joanna Soh
Are you seeing results in your training? Do you consume pre and post workout meal? Is it important? What's the function? When is the best time to eat? In this video, I break down the purpose of pre-workout vs post-workout meals, the correct meal timing and what you should be eating.
Consuming the RIGHT PRE & POST WORKOUT MEALS can play a huge role to your workout performance and results. Watch this video to learn more. =)
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Weight Loss Tips: https://www.youtube.com/playlist?list=PLyP8pbBMxcsjSQjf_2V8ZJku_njMfh_Zm
Weight Loss Meal Plan & Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcsiVZKn2idlOzVppEmkQuXBp
Abs & Core Workout: https://www.youtube.com/playlist?list=PLyP8pbBMxcsi0MwwHzR5tWUjphLt7vt5q
Crazy Workout Challenges: https://youtube.com/watch?v=g83v1m2P4_g&list=PLyP8pbBMxcsgw079OkBK0o-sjKzX4qE0Jm
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I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.
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PRE & POST Workout Meals: What & When to Eat for Best Results | Joanna Soh
pre workout and post workout meal 在 Joanna Soh Official Youtube 的最讚貼文
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No idea how or where to start? Watch this -
Beginner's Guide to Meal Prepping (5 Easy Steps):
https://youtu.be/eP10vDBmnzQ
What I Eat in a Day (Meal Prep):
https://youtu.be/2uF73UX6JgY
10 Best Plants to Replace Meat:
https://youtu.be/8S1wgoeJ4Xs
Are You Eating Correctly to Lose Weight?
https://youtu.be/zgI1Jemjipc
What's in my Kitchen Pantry (15 Must-Haves):
https://youtu.be/RoeZK8v0Ozk
I'm Asian, I love my ricccceeeeee!! Hence, when it comes to my meal prep, of course, I'm going to add some Asian flavours to it! Here are some of my favourite and easy recipes. This is for 3 days!
p/s of course, I don't eat like this every single day depending on my schedule and if I do travel. But as much as I can, I love to cook for myself because that means I'm in control of what I eat and that's the easiest way to stay healthy and fit.
Do share your meal prep pictures with me, tag me @JoannaSohOfficial #JSohRecipes
READ below for the recipes, steps and calories.
________________
Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.
Stay connected and follow me:
Joanna Soh:
http://joannasoh.com/
https://www.instagram.com/joannasohofficial/
https://www.facebook.com/joannasohofficial/
https://www.youtube.com/user/joannasohofficial
________________
BARLEY, CARROT & SWEET CORN SOUP (serves 3)
- ½ cup Pearl Barley – 350Cals
- 6 cups Vegetable Stock – 90Cals
- 2 Tomatoes, quartered – 44Cals
- 2 large onions, quartered – 120Cals
- 2 Potatoes, cut into thick chunks – 326Cals
- 2 Carrots, cut into thick chunks -50Cals
- 1 Sweet Corn, cut into 4 – 62Cals
- Salt and pepper to taste
Per Serving – 347Cals
Steps:
1) Chopped all the vegetables – tomatoes, onions, carrots, potatoes and sweet corn.
2) Fill up a pot with vegetable stock and add in all your ingredients. Season with a little bit salt and pepper.
3) Allow all the ingredients to cook under medium heat for 30 minutes or until vegetables are tender. Don't forget to stir occasionally.
4) Set it aside to cool down.
TEMPEH FRIED RICE (serves 3)
- 3 cups Cooked Brown Rice – 744Cals
- 1 cup Tempeh, cubed – 318Cals
- ½ Broccoli, cut into florets – 49Cals
- ½ Red Bell Pepper – 18Cals
- 1 Carrot – 25Cals
- 3 stalks Scallions, sliced – 10Cals
- 2 tbsps. Olive Oil – 138Cals
- 2 tbsps. Soy Sauce – 19Cals
- 1 tsp. Sesame Oil – 40Cals
- Salt and pepper to taste
Per serving – 487Cals
Steps:
1) Heat a large pan with 1 tbsp. olive oil over medium-high heat. Stir in the tempeh and sauté until slightly brown. Set aside.
2_ Drizzle the remaining 1 tbsp. of oil over medium-high heat. Add your vegetables - broccoli, bell pepper, and carrot and cook until slightly tender but still crunchy, just for 4 - 5 minutes.
3) Then stir in the rice and tempeh and continue to cook for a few more minutes, until the rice is heated through.
4) Season with some soy sauce, sesame oil and salt & pepper.
5) Add in some scallions and continue to stir until all the ingredients are well combined.
6) Remove from pan and set aside to cool down.
TOFU & VEGETABLE RICE ROLLS (12 Rolls)
- 400g Firm Tofu– 80Cals
- 1 Red Bell Pepper, thinly sliced – 37Cals
- 1 Yellow Bell Pepper, thinly sliced – 37Cals
- 1 Carrot, thinly sliced – 25Cals
- 1 large bunch Mint Leaves – 16Cals
- 1.5 cups Cabbage, thinly sliced – 26Cals
- 2 tbsps. Olive Oil – 138Cals
- 12 Rice Paper Rolls – 306Cals
Garlic-Soy Dipping Sauce (serves 12)
- 4 tbsps. Soy Sauce – 37Cals
- ½ tbsp. Rice Vinegar – 1Cals
- 2 tsp. Sesame oil – 80Cals
- 1 tsp. Minced Garlic – 4Cals 2 cloves
4 rolls per serving.- 296Cals
Steps:
1) Slice the tofu into long strips.
2) Over medium-high heat, cook the sliced tofu on each side for 3-5 minutes or until golden brown. Set aside.
3) Next, we want to prepare the dipping sauce. In a small bowl, combine all ingredients together and mix well. Set aside.
4) Then, chop up all the vegetables – bell peppers, carrot and cabbage.
5) Now let’s assemble the rice rolls! To soften the rice paper wraps, in a large plate, add in warm water and dip the rice paper wrap in the water for 10-15 sec and then spread it carefully on a slightly wet cloth.
6) Arrange all your colourful vegetables and tofu. Gently fold the rice paper wrap and done!
SNACK - Red Dates Stuffed with Walnuts.
36Cals per serving. Consume 3-4 servings as your snack!
Steps:
Simply slice the red date to create a small pocket , remove the seeds. Then insert half a walnut into the red date.
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The total calories for all the meals are just above 1200cals. This does not include a pre or post workout snack. So I’d give myself another 300 - 400 calorie allowance. And I may even add another meal on my workout days.
This is just a guideline. Your calorie intake will be differ based on your body composition & fitness goal. Increase the portion accordingly.
pre workout and post workout meal 在 Joanna Soh Official Youtube 的最佳貼文
♥ NASM online Personal Training course 14-day FREE trial. Start your Fitness Career here: http://www.myusatrainer.com/joanna
♥ Happy Ramadan! You got to make these Raw Vegan Bites! Dates make excellent high energy snack & aid in healthy digestion.
♥ Share your picture with me @JoannaSohOfficial #JSohRecipes . Joanna is a NASM certified Women’s Fitness Specialist and also a certified Personal Trainer & Nutrition Coach.
Please read below for the ingredients list and calories. Remember, all the ingredients are interchangeable. So be creative and stuff your dates with your favourite superfood!
Be sure to watch the video for complete step-by-step guidance. Make them and present this special edible gift to your family and friends.
Ingredients
1) 24 Medjool Dates – 66Cals each
2) 100g Dark Chocolate Block – 515Cals
3) 16 Whole Almond Nuts – 7Cals each
4) 4 tsps. Peanut Butter – 15Cals per ½ tsp.
5) 1 tbsp. Goji Berries – 18Cals per tbsp.
6) 1 tbsp. Pumpkin Seeds – 18Cals per tbsp.
7) 1 – 2 tbsps. Coconut Sprinkles – 33Cals per tbsp.
8) 1 – 2 tbsps. Crushed Almond – 62Cals per tbsp.
Total Calories (Between 71Cals - 114Cals each)
Dates with Almonds – 80Cals each (112.2Cals with chocolate dip)
Dates with Peanut Butter – 81Cals each (113.2Cals with chocolate dip)
Dates with Goji + Pumpkin – 70.5Cals (102.7Cals with chocolate dip)
I've created a Ramadan playlist just for you:
https://www.youtube.com/playlist?list...
Ramadan Healthy Meal Guide & Recipes video:
https://youtu.be/-vBY4obyxCo
10 Tips to Workout During the Fasting Month
https://youtu.be/EYf9b7NxZKc
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