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All products are weighed raw / dry, since, for example, 100 g of dry buckwheat by volume is much less than 100 g of boiled buckwheat, while with meat the situation is the opposite: 100 g of raw turkey is more than 100 g of ready-made. At the same time, the nutritional value of the product does not change.
Oils are selected according to taste and should be varied: olive oil, grape seed oil, pine nut oil, cottonseed oil, sea buckthorn oil, walnut oil, sesame oil, pumpkin oil and others.
Cooking can be almost anything: stew, boil, bake, grill, but don’t fry in oil.
Low-carb vegetables with a carbohydrate content of less than 5 g per 100 g of product (cucumbers, broccoli, green beans, Brussels sprouts, iceberg and romano salads, arugula, tomatoes, zucchini and zucchini) can be eaten in unlimited quantities. It is impossible to get better from them, it is actually “empty” food.
10:00. Rise, two glasses of water
At 10:00 am I get up and drink two glasses of water. Water cleanses the body and, first of all, removes the products of protein metabolism, which enter my body just before bedtime. The fact is that when the protein is broken down and digested, it produces toxic substances, ammonia. Therefore, when you eat a lot of protein, you feel thirsty, that is, the body itself tells you how best to remove toxins.
10:05. Meal intake number 1
A scoop of protein diluted in water – 300 ml.
Almost immediately after gastric lavage, I drink a scoop of protein diluted in water.
In fact, it is a refined concentrated milk protein that is very easily absorbed by the body. My protein supplement (Whey Gold Standard from Optimum Nutrition) takes about 40 minutes to digest, which is why I wait that long before my next meal.
10:45. Meal intake number 2
Buckwheat (50 g), a tablespoon of oil, vitamins – 1 tablet, fish oil – 3 capsules.
In this case, buckwheat can be replaced with any other source of complex carbohydrates, for example, brown or wild rice, oatmeal, barley, bulgur, durum wheat pasta, etc. I eat a tablespoon of oil four times a day, each time using different types of oils.
I definitely drink vitamins with food (Optimum Nutrition women’s vitamins with a special set of elements).
The fats in this meal are fish oil and fish oil capsules. Then I take a break for about two hours.
13:00. Meal intake number 3
Turkey – 150 g, vegetables, a tablespoon of oil, fish oil – 3 capsules.
Two hours later, I start my third meal. By the way, you can eat not only turkey, but, in principle, any meat. Its amount depends on its fat content. I don’t eat pork, but if you want to include it in your diet, you’ll have to cut back on fats at another meal.
Vegetables can be eaten even raw, then it will be easier for the body to produce enzymes, but even if you cook them, nothing bad will happen.
15:30. Meal intake number 4
Buckwheat – 50 g, egg, a tablespoon of oil.
I eat the whole egg, not just the protein. The way the egg is cooked does not matter, the main thing is that it is not raw. You can even make scrambled eggs.
18:00. Meal intake number 5
2 eggs, vegetables, vitamins – 1 tablet, fish oil – 3 capsules.
There are two eggs for this meal (I remind you that I eat them cooked), and I drink vitamins together with fats for their better absorption.
19:30. Meal intake number 6
Turkey – 150 g, buckwheat – 50 g.
This pre-workout meal can also replace turkey with any protein source (chicken, beef, seafood, shrimp, squid, mussels, etc.), and buckwheat with any complex carbohydrate source (rice, bulgur, oatmeal, etc.) .). This is the last carbohydrate intake, after training I do not consume carbohydrates.
20:00. Training
21:00. Cardio workout (45 min.)
I usually train in the evening. If I exercise during the day, then the diet shifts a little, that is, physical activity wedges in between the two daily meals.
I eat 1,5-2 hours before I go to the gym so that the food can be completely absorbed. Otherwise, you may encounter uncomfortable sensations during exercise.
Strength training takes about an hour, after which I do cardio for 45 minutes. During my workout, I drink BCAAs, BCAAs. It is a sports supplement that helps prevent muscle breakdown during exercise. It supplies the body with energy from the outside and thus prevents it from using its own resources as a source of energy. I dilute 15 g of BCAAs in water and drink during strength training, and then another 15 g during cardio. Now my goal is to lose a certain amount of fat, so I focus on cardio training (4 times a week for 45 minutes and once a week for 60 minutes). I train 5 days a week and rest 2 days.
21:45. Meal intake number 7
A scoop of protein diluted in water – 300 ml.
Immediately after my cardio workout, I drink a serving of whey protein just like in the morning: I mix a scoop of protein in 300 ml of water. I do this because my body needs fast, easily digestible protein for muscle repair. After 40 minutes, when the protein is digested, you can eat again.
22:30. Meal intake number 8
Fish or seafood – 200 g, vegetables, a tablespoon of oil, fish oil – 3 capsules.
In the evening, I prefer fish or seafood with vegetables. Don’t forget about oil and fish oil.
00:55. Meal intake number 9
Casein and fiber – 15-20 g.
The last time I eat before bed is 2-2,5 after seafood. I use casein and fiber. Casein is a slow-digesting complex protein that is one of the main proteins in cottage cheese and other dairy products. It can be absorbed for up to 6 hours. It is specially drunk before bedtime, so that during sleep the body can recover better due to the continuous supply of amino acids into the bloodstream. I also drink powdered fiber, pre-mixing it with casein in a shaker or blender.
01:00. Goodnight!