What to eat ?

Ok, now that we now how to train it is time to learn what we should eat.

It is very simple, if you want to lose weight you should take in less calories than the calories you burn and vice versa, if you want to add some pounds on you should take in more calories than the calories you burn throughout  the day. So lets say that you burn 2000 calories per day. If you want to gain some weight you should aim to take 500 calories more than that. 2000+500=2500 calories per day. At that rate you should gain about a puond a week.

Your calories should come from all three sources: protein, carbohydrates and fats 

Protein 35%

Carbohydrates 50%

Fat 15%

Some protein sources: fish, chicken breast, egg whites, turkey ...

Some carbohydrate sources: pasta, potatoes, rice, oats ...

Some fat sources: egg yolks, peanuts, almonds, olive oil ...

Tip: Take 5-6 smaller meals instead of 3 large ones

Bon apetit :)