I’ve been shredding for about 4 weeks and my initial goal was to reduce body fat and maintain muscle mass, but as it seems I have increased in muscle mass because the scale isn’t moving. Muscle weigh more than fat, and I look more shredded so for sure losing fat.

Cycling vcarbs promotes muscle growth at the same time as reducing body fat, this is what I eat on a low carb day:

Wake-up at 7 am and have this egg pancake.

Olive oil spray
2 large eggs
150g egg whites
Iodised salt — for thyroid function
Chicken spice
Corn fiber

I don’t need any carbs in the morning as I just work from my laptop with clients and projects. Adding the fiber because I get bloated from constipation easily.

10 am second breakfast snack

200g 0% fat yoghurt
10g chia seeds
50g strawberries

Again fiber, and a lot of protein. But less carbs and no fat.

2 pm a very light lunch

100g lettuce
Olive oil spray
130g chicken breast + chicken spice

I’m cutting down on sodium, so just spice. Very light meal just to keep protein synthesis up, salad for volume to keep me full a bit longer than if I’d just have the chicken.

Pre-workout meal — this is where I start adding carbs

30g basmati rice blended with nutribullet & boiled
200g 0% yoghurt
15g peanut powder
1-3g cinnamon
50g blueberries

Mix it all together; honestly the perfect pre-workout meal!
— It tastes delicious
— It fuels your workout with carbs from the rice & the blueberries
— The protein from the yoghurt will take a bit longer to absorb, lasting your whole 2h workout.
— The peanut make it taste soo good
— The cinnamon have so many benefits, anti-inflammatory, anti-bacterial, anti-everything bad basically :)

Post-workout, a smoothie!

Normally I’d have a protein shake, but I’m intolerant to sucralose. Egg protein have the fastest absorption rate after whey, so I make a smoothie.

300g pasteurised egg whites
150g strawberries
50g blueberries
Some water for volume, hydration and to make it mix better

Carbs + protein after workout boosts insulin and protein synthesis.

I loveeeee this dinner, satay style chicken!

20g rice
Olive oil spray + 130g chicken breast, cook with that chicken spice
100g frozen spinach heated in microwave
Peanut sauce: 18g peanut butter, water & hot sauce (I use piri piri)

This is sooooooo good, you need to try! 381 calories and 33g protein
Also, its the perfect sleepy meal:
The carbs, protein, fat & fiber all together make the protein absorption last all night so you can recover and grow!