Flex UK - June 2017

106 FLEX| JUNE 2017

MASTER

YOUR MEALS
Mass-gainass-gainbreakdownsbreakdownsareare
moremoreoftenoftenthetheresultresultofof
nutritionalnutritionaldeficienciesdeficienciesratherrather
thanthanalacklackofoftrainingtraining
EitherEitheryou’reyou’renotnoteatingeatingenough,enough,
ororyou’reyou’renotnoteatingeatingthetherightright
foodsfoodsininthetherightrightratiosratiosatatthethe
rightrighttimes.times.HereHereareare 1010 quickquick
fixesfixesforforabusted

1 // Buyafoodfoodscale.scale.Yes,Yes,

it’sit’sapainpaintotoweighweighoutout

food,food,butbut maymaysoonsoon

discoverdiscoveracommoncommonproblem—problem—

you’reyou’renotnotreallyreallyeatingeatingasas

muchmuchasas think.think.

2 // Prepareyouryourmealsmeals

aheadaheadofoftime.time.MakeMakeenoughenough

chickenchickenbreast,breast,rice,rice,beef,beef,eggs,eggs,

andandveggiesveggiestotolastlastaweek,week,

portioningportioningititallallintointosealablesealable

plasticplasticcontainerscontainersthatthatcancanbebe

easilyeasilytransported.transported.You’llYou’llnevernever

havehaveananexcuseexcusetotomissmissameal.meal.

3 // Bump youryourdailydaily

calories.calories.StartStartwithwith 200200

additionaladditionalcaloriescaloriesperperdaydayforfora

week.week.IfIfthatthatdoesn’tdoesn’tmovemovethethe

scalescaleininthetherightrightdirection,direction,addadd

anotheranother 100100 toto200,200,continuingcontinuing

eacheachweekweekuntiluntil indindthethe

optimaloptimallevel.level.

4 //Tightenightenyouryourmealmeal

timing.timing.EatingEatingeveryeverythreethree

hours?hours?TryTrya2½-hour2½-hourscheduleschedule

instead,instead,addingaddingoneonemoremoremealmeal

overalloveralltoto dailydailyroutine.routine.

5 // Changeupupyouryourproteinprotein

sources.sources.IfIf relyrelyalotonon

chickenchickenandandturkey,turkey,switchswitchtoto

moremorebeefbeefororish.ish.It’sIt’snonomagicmagic

bullet,bullet,butbutourourbodiesbodiesdodotendtendtoto

reactreacttotofoodsfoodsdiferently.diferently.

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chchch

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kikiki

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lilili

ininin

fafa

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squats, Romanian and squats, Romanian and

standard deadlifts, standard deadlifts,

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