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Alimentos Alternativos

ALTERNATIVE FOODS
You will notice that the sample meals given in each phase of
Shortcut to Shred are very similar. This does not mean that
you should eat these exact foods, and only these foods,
throughout the program. Refer to the alternative foods below
so you can keep your diet diverse and well-stocked with
myriad nutrients!

MEAT REPLACEMENTS
The following meats can be used for any meal on Shortcut to
Shred. You can also replace any meat with roughly 2 servings
of the dairy products listed below, or 2 scoops of whey or
mixed protein powder.
chicken breast
chicken thighs
chicken drumstick
turkey breast
turkey leg
lean ground turkey
lean ground beef
tri-tip steak
flank steak
pork tenderloin
bison
venison
ostrich
lamb
goat
salmon
sardines
herring
trout
tilapia
cod
halibut
sole or flounder
arctic char
shrimp
crab
scallop
clams
mussels
oysters
lobster
squid
fat from the bloodstream and store it as body fat. By inhibiting
LPL, CLA encourages the body to burn fat instead of store it.
By helping the body use fat for fuel, CLA also spares your
muscle mass. When your body is fueling itself with fats, it
doesn’t need to break down muscle tissue for additional fuel.
In this way, CLA can help you burn unwanted blubber and
preserve your hard-earned muscle.
SUPPLEMENT TIMING
AND DOSAGE
MORNING
Protein powder: 1 scoop
Fish oil: 2-3 g
Caffeine: 200 mg
Green tea extract: 500-1,000 mg
Acetyl L-carnitine: 1.5-2 g
CLA: 2-3 g
LATE MORNING/EARLY AFTERNOON
Caffeine: 200-300 mg
Green tea extract: 500-1,000 mg
Acetyl L-carnitine: 1.5-2 g
30-45 MINUTES PRE-WORKOUT
Caffeine: 200-300 mg
Green tea extract: 500-1,000 mg
Acetyl L-carnitine: 1.5-2 g
BCAAs: 5 g
Creatine: 1 serving
Beta-alanine: 1.5-3 g
IMMEDIATELY PRE-WORKOUT
Protein powder: 1 scoop
IMMEDIATELY POST-WORKOUT
Protein powder: 2 scoops
BCAAs: 5 g
Creatine: 1 serving
Beta-alanine: 1.5-3 g
L-carnitine: 2 g
WITH DINNER
Fish oil: 2-3 g
CLA: 2-3 g
WITH FINAL MEAL
Fish oil: 2-3 g
CLA: 2-3 g

WWW.BODYBUILDING.COM/SHORTCUT2SHRED

octopus
lean deli turkey breast
lean deli chicken breast
lean deli ham
lean deli roast beef

DAIRY REPLACEMENTS
You will eat dairy at several meals, including foods like Greek
yogurt, cottage cheese, and low-fat string cheese. Feel to
replace any of these with each other, or any of the following:
4-6 oz of any of the meats above
2 oz beef jerky
3 slices or oz of low-fat cheese
1 scoop of whey or mixed protein
1 scoop casein or mixed protein

EGG REPLACEMENTS
I highly recommend that you do not replace eggs due to the
benefits that they provide for muscle growth and strength.
However, I understand that some people cannot stand eggs,
others are allergic, and some of you just get sick of eating
them. So, if you must, you can replace eggs with the following:
1-2 scoops egg protein
1-2 scoops whey protein or a mixed protein
1 serving of the dairy foods listed
6 oz of any of the meats listed
VEGETABLE REPLACEMENTS
These vegetables can replace the salad at dinner, and since
they are low in carbs, you can add 0.5-1 cup to almost any
meal on the plan:
asparagus
green beans
broccoli
cauliflower
onion
bell peppers
Brussels sprouts
zucchini
eggplant
bok choy (Chinese cabbage)
mushrooms
spinach
cucumber
okra

FRUIT REPLACEMENTS
Replace any of the fruit with any of these:
orange
peach
nectarine
banana
pear
Asian pear
strawberries
blueberries
raspberries
blackberries
cherries
grapes
kiwifruit
OATMEAL REPLACEMENTS
Replace the morning oatmeal with any of these alternatives:
whole-grain cold cereal
granola
whole-wheat waffle
Ezekiel bread
whole-wheat bread
whole-wheat English muffin
whole-wheat pita bread
whole-wheat bagel
WHOLE-WHEAT BREAD REPLACEMENTS
Replace whole-wheat bread with any of these:
Ezekiel bread
rye bread
sourdough bread
whole-wheat English muffin
whole-wheat pita bread
whole-wheat bagel
whole-wheat tortilla
SWEET POTATO REPLACEMENTS
When get to eat a sweet potato in the early stage of the diet,
you can replace it with any of these:
1 cup brown rice
1 cup whole-wheat pasta (small amount of marinara sauce)
1 cup of beans
1 cup quinoa

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