Muscle Building Questions - Basic Food Plan For Overall Fitness

Question:
I have a hard time knowing WHAT to eat and how often. I believe that I need a BASIC, STRICT, day to day menu I can follow. I stress on BASIC due to the difference in the types of food I have available to me in the Caribbean. I NEED to have something I can SEE & FOLLOW to the letter. can U PLEASE HELP????

Answer:
In terms of your diet, try and eat several small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day and your body's metabolism will be revved up throughout the day. I would recommend to focus on lean protein sources (chicken breast, turkey breast, egg whites), lean fibrous carbs (broccoli, mushrooms, squash, zucchini) and whole wheat starchy carbs (whole wheat bread, brown rice, etc.). Try to eat every 3 hours and make sure to include a lean protein source in each meal. Its also extremely important to keep a diet journal of your nutritional intake. This way you will be able to track where all your calories are coming from and really monitor your intake.

Here is a quick daily menu:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or Mayo).

2pm:
8 ounces of top round steak, 2 boiled red potatoes, 1 cup of nonfat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups of whole wheat pasta, 1 small salad with balsamic vinaigrette dressing

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