7 Day Healthy Menu Plan – Diet & Fitness

“You are what you eat” – in the fitness world, this means a lot. You can work hard in the gym, but the results will simply be absent because of your bad eating habits. We all know that unhealthy foods are tempting, but did you know how badly they affect the body?

Bodybuilding nutrition is based on proteins, carbohydrates, and fats. Experts advise that you should eat a minimum of 1 g of proteins per 1 kg of body mass, while carbohydrates should go 4g per 1kg. Fats should be kept at the lowest possible level.

You need to avoid sugars, carbonated drinks, sweets, and salty food. Your total caloric intake should be around 50 kcal per kg. For example, if you have 70kg you should intake 2800kcal.

The intake of the additional amounts of protein will be greatly facilitated by taking protein beverages, without additional loading of the digestive tract. You can use protein beverages between meals.

Especially if you train at the gym and care for your body look. The most important time to take these protein drinks is 30 minutes after the training, after awakening or before going to bed. A post-training meal is very important too, since the body is ready to take full advantage of all the benefits of a well-balanced meal then.

Scientists and nutritionist worked hard and finally came to the conclusion. Perfectly balanced meal should contain 30 to 40 grams of protein and between 60 and 80 grams of carbohydrates.

You will achieve all of this by entering healthy foods into your body. We have prepared you a list of healthy meals for a whole week. It is also very cheap ingredients and easy to make meals:

Monday

Breakfast: Bread covered with tuna or sardine with tea.
Snack: One apple
Lunch: Chicken soup with noodles, chicken meat with rice, vegetable salad. (Try not to eat bread)
Dinner: Pie with cheese.

Tuesday

Breakfast: Pie with cheese
Snack: One orange
Lunch: Chicken or fish soup, steak with peas and carrots, beet salad
Dinner: Noodles with cheese

Wednesday

Breakfast: toast with cheese, tea
Snack: One banana
Lunch: Tomato soup, chicken liver with potato, any salad
Dinner: baked carfiol with cheese and eggs

Thursday

Breakfast: One egg, toast and yogurt
Snack: One orange
Lunch: Fish with potato, cabbage salad
Dinner: Toast, sardine with onions, tea

Friday

Breakfast: Egg flakes with yogurt
Snack: Apple
Lunch: Grits with apple
Dinner: Noodles with cheese

Saturday

Breakfast: Hot dog with mustard, yogurt
Snack: 1 banana
Lunch: Chicken soup, lettuce
Dinner: Pumpkin pie

Sunday

Breakfast: 3 eggs with onions, yogurt, and bread
Snack: 1 grapefruit
Lunch: Veal soup, roasted white meat with potatoes, lettuce
Dinner: Cabbage pie with yogurt

We sincerely hope that this program will help you and your body to stay healthy. These meals will keep you strong too, which is a very important factor. In this way, your body will resist the daily pressures and will keep you fresh.

Fat and sugar rich food can drastically affect the body. Many diseases have been caused by an unhealthy diet. Maybe you have not felt it yet, but if you eat unhealthily you definitely will feel the consequences. Do not let yourself neglect your own body, and turn it against you.

Stay healthy and love your body!

Your Trusted Partner for Better Health – Philam Vitality

Have you been struggling with your health due to poor fitness conditions? Have you ever had a fitness plan? Well, if not, then this must be good news to you. Philam Vitality brings you the best and long lasting fitness solution. This is an application made for both Android and iOS platforms that bring you a streamlined adaptation of the Philam Vitality program.This is one of the most extraordinary applications in the history of androids and iOS as it has an intuitive, easy to use and graspable user interface. This application will provide the users with a simple questionnaire to ascertain one’s Philam Vitality Age as a gauge of how well he/she lives. If you want to transform your life, then downloading this application is the best decision you can ever make. After downloading the app, follow the simple steps of registering a free account so as to start enjoying its advantages. The app contains different features which include; Vitality age, weekly target points, activity logs and rewards. If you want to transform your life do it today using the Philam vitality app!!

My Best Fitness Center in Manila

Many of us dream to have a fit and healthy body and some also dream to have muscled and absolutely perfect biceps. HIT Arena is the best fitness center in Manila and we help our which helps consumers to offer the best aerobic classes, martial arts training with professional and experienced trainers who will help you to have a healthy and fit body.The fitnesscentere has also filled with a wonderful fragrance and a soothing and cool music is also played all the time to give a charming feel to the customers.We also give a complete diet plan consulting our fitness trainers and with this one would love to come to HIT Arena and would also love to spend a leisure fit and healthy time over here.

We also deliver a variety of activities like Corporate Fitness training, Yoga, Aerobics and many more workout activities like this. HIT Arena are mainly focusing to give all the knowledge to stay fit and healthy with different workout plans and can also lead them to stay successful because if a person will be fit and healthy then only he will perform all his work actively and can deliver it before time and everyone would surely be like to be as you are performing at your work place.

We will only offer you the activities according to your lifestyle and the way you live so that you can do all the work out activities with an ease.

One who want to lose their body weight can choose any of our work out plans and can get a slim and fit body accordingly and even if one wants to eliminate stress from his life then we assure you that HIT Arena is the best fitness centre you have and only in few days you will feel stress out.