If you find it hard drinking plenty of water everyday you can squeeze lemon juice it's also ok. Water is also good for your skin:)

 

 

 

 

Romaine sallad

steamed mushrooms ( dont cook it with water or fry without oil) By steaming it it keeps all the nutrients as possible.

Grilled chicken breast or turkey breast

1 tsp of feta cheese

1 tsp of balsamic vinegar

1tsp of extra virgin olive oil.

 

 

This is why the reason why you should never eat big meal and few times a day, because when you eat to much specially alot of carbs it will store as fat, because your body cant use them all for energy ( burn). So slow down with the carbs. The more late in the day the less carbs you should eat, or replace it with veggies. The best and healthiest carbs are for example Brown rice, sweet potato, wild rice and yam...The best source of lean protein are turkey, chicken and fish!!!

 

Dont fry your meat with or without oil, grilled it in the oven and steamed your veggies!!..Dont add salt nor peppar to your food.

 

and remember its not about EATING LESS, its about making the healthier choice and eat more.

 

I already ate monday and todays lunch, but here i have my food prep for wednesday-saturday.

 

Every sunday i tried to prepare my food for this whole week apart from sundays when we are usualy in Barcelona eating at Rubens moms home. But i make sure i eat clean every saturday too when i am there, thats why i am preparing my food for this week to make sure that i dont get tempted eating other food that is not in my lifestyle diet.

 

Foodprep is very good and smart idea specialy if you are away from home like working or studying, by preparing your food for whole week specially lunch will help you to eat clean. Spend few hours every sunday night before go to bed prepare the food lunch and snacks. Since eating clean is very important in the diet when working out, food prep is a good alternative and it save time everyday by preparing lunch.

 

 

 

I did my HIIT cardio of 25mins additional 5 minutes warm up and then some abs workout, focusing on planking.

This end of the week ill have to check my workout progress because its my 4th month already??!! That means i have to measure my body parts and add it in my log. My progress is not that good since i have few cheat days which is not good. Cheat meal is A NO NO, because it just push u further from your workout goals. Thats why so many people these days working out for a year and dont have so big progress because of cheat meal eating. No matter what other people say, your friends, family, people surround you HAVE TO say NO to cheat meal and think about it and about this ONE CHEAT MEAL IS TWO STEPS FURTHER from your workout progress, now would you go back two steps further or would you be one step closer? Make the right choices!. If people ask a lot of questions which they will do, just say no and you dont have to explain yourself, its your choice and be happy with it, as a matter of fact be proud with it. Only those people you are dedicated to working out and being healthy are those who have the understanding of good diet and good workout. Not many around you will understand, but who give a damn do your own thing, life is to short to care about what other else think about you, and live for your own pleasure dont live for the pleasure of other. Dont reward yourself ever with your favorite food because of the hardwork you been doing. People are going to talk alot, peolple will tempt you with many things, say NO because they aint the one who will work out for you later. They aint the one who are going to feel bad about it. You will be THE ONE that have to burn it off by cardio, and lift those heavy weights, i mean would you work harder just because of the pizza you just ate?? How about skip the pizza, skip the beer and you are one step closer to your goal. SImple as that!

 

1. Dont have that kind of food that is not belongs to your eating clean around you, throw them and dont even buy them!
2. Prepare your food every sunday night your lunch for the whole week and your dinner.
3. Think that what you crave right now is just mental, overcome it!
4. One cheat meal is ok? No its NOT OK!
5. Dont let others opinion control you.
6. if you really crave for something really bad, try to find a healthier version, Such as pizza you can make a healthier pizza at home.
7. Dont go out to party, if you know that you are going to drink.
8. Dont meet your friends over a cofe or over a dinner.
9. Dont buy food when you are hungry.
10. Prioritize your eating clean first!