By Allison Fahrenbach | Published on July 15, 2017
Get leaner, build muscle and improve your strength with this testosterone-boosting diet from Allison Fahrenbach, a natural pro figure athlete, trainer, nutritionist, and owner of AFS Training.
Monday
Breakfast
1 cup oatmeal
200ml skim milk
1 banana
125g low-fat sausages
TIP: Swap skim for whole milk, which is full of conjugated linoleic acid, which doubles as an excellent fat burner
Snack
40g walnuts
20g pumpkin seeds
200ml yogurt
Lunch
2 slices of wholewheat bread
1 tbsp mayo
200g chicken breast
½ cup baby spinach
2 slices of tomato
1 orange
Egg and whey protein shake
1 banana
Training
Egg and whey protein shake
Dinner
Chicken and vegetable stir-fry with broccoli
Tuesday
Breakfast
3 scrambled eggs with 50g mozzarella cheese
2 slices of shaved smoked salmon
1 large mushroom
Snack
Cottage cheese on crackers, with sliced avocado and tomato
1 apple
Lunch
2 sliced lamb, Greek yogurt and fresh mint tortilla wraps
Egg and whey protein shake
1 banana Training
Egg and whey protein shake
TIP: Science has proven that while a fast-digesting protein source is optimal post-workout to help muscle growth, the anabolic affect is magnified when you add a fast-digesting carb source as well. This helps replenish depleted glycogen stores and shuttle nutrients to hungry muscles. Try adding something quick and easy, like rice cakes, to optimize strength and muscle gains
Dinner
300g sirloin steak, asparagus, broccoli, cabbage, green beans
Wednesday
Breakfast
2-3 slices wholewheat toast
50g sliced smoked salmon
20g cream cheese
200ml skim milk
Snack
40g cashew nuts mixed with 250ml fruit yogurt
1 apple
1 orange
TIP: Swap one serving of fruit for a low glycemic, slow digesting carb like sprouted grain bread or oatmeal. You’ll increase your daily protein intake, and also be provided with a source of slower, sustained energy release
Lunch
2 slices of wholewheat bread
1 tbsp of mayo
100g turkey roll
½ cup baby spinach
2 slices of tomato
Egg and whey protein shake
1 banana
Training
Egg and whey protein shake
Dinner
400g salmon steak, broccoli, cauliflower, cabbage
– RELATED: 5 Slimming Paleo Approved Smoothies –
Thursday
Breakfast
4 scrambled egg whites
2 whole eggs
50g low-fat sausages
1 slice low-fat cheddar cheese
2 slices multigrain toast
Snack
Steamed broccoli dipped in hummus
TIP: Spread your daily protein intake across meals. Consuming a meal with 20-30g maximizes muscle protein synthesis
Lunch
Salmon & tuna sushi
2 tangerines
Egg and whey protein shake
1 banana
Training
Egg and whey protein shake
Snack
Tuna salad with olive oil dressing
Dinner
Beef chili, kidney beans, chili powder, garlic, tomatoes, rice
Friday
Breakfast
Smoothie with 2x egg whites, 30g whey protein, 2 tbsp raw cocoa powder, 1 avocado, 2 tbsp chia seeds, 1 banana
Snack
2 tbsp peanut butter
1 wholewheat bagel
1 apple
Lunch
1 chicken breast and sauerkraut on 2 wholewheat rolls
1 peach
Egg and whey protein shake
1 banana
Training
Egg and whey protein shake
Snack
Tinned oysters & crackers
Dinner
Asian-style pork stir-fry with bok choy, cashew nuts, cabbage and bell peppers
TIP: Fuel your gains by adding carbs to this meal, such as rice or sweet potato. Health experts agree the most important part of the anabolic window is the first 30 to 45 minutes after training, but recent studies suggest the metabolic window is much longer than previously suggested, and can last up to 24 hours.
Saturday
Breakfast
½ cup oats
1 tbsp wheat bran
1 tbsp coconut oil
2 tbsp blueberries cooked with oats
TIP: Swap coconut oil for medium-chain triglyceride (MCT) oil. There is little science supporting coconut oil as being healthy for routine consumption, and it’s comprised of longer chain fatty saturated acids (that can raise bad cholesterol), and medium-chain fatty acids (which can help lower cholesterol). MCT oil boasts pure medium-chain fatty acids and does amazing things for strength, muscle and body composition.
Snack
Tuna and salad with olive oil and balsamic vinegar dressing
Lunch
Baked potato
200g cottage cheese
30g sliced smoked herring
1 apple
Egg and whey protein shake
1 banana
Training
Egg and whey protein shake
Dinner
Grilled shrimp and fi sh, asparagus, Brussels sprouts
Sunday
Breakfast
Swiss-style muesli
125ml skim milk
2 boiled eggs
Snack
25g walnuts
10g hemp seeds
200ml plain yogurt
1 peach
Lunch
2 slices of wholewheat bread
1 can of tuna
1 tbsp mayo
Spinach
Egg and whey protein shake
1 banana
Training
Egg and whey protein shake
Dinner
Pasta with sausage, pesto, tomatoes, feta cheese, garlic and spinach sauce
TIP: Protein sources higher in fat require more work from your digestive system to metabolize. To get nutrients to depleted muscles faster opt for a leaner and lighter protein source, such as white fish or turkey breast
Allison Fahrenbach is a natural pro figure athlete, trainer, nutritionist and owner of AFS Training.