How do you like this menu during the day?
Breakfast: oatmeal, green tea, apple, omega-3 (fish oil)
Snack: 150 g cottage cheese 4% with a teaspoon of honey
Lunch: buckwheat, chicken breast (or braised fish), juice, fruit (apple, banana, orange, etc.)
Nutrition before training: 1 hour before the workout, there is either a small bread, or some fruit (apple, banana, melon) or a sandwich with cheese, drink juice or a glass of green tea. Do not forget to bring water with a slice of lemon.
After the workout: boiled chicken / fish with vegetables
Dinner: chicken breasts, vegetable salad / low-fat cottage cheese.
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