You eat quality, you get quality!

End of Story!

Michael Kandov

Current Nutrition 

This Plan when I'm dieting/preparing for a competition or a shooting *)

Low Carb and Intermittent Fasting

(I start to eat at 2 PM)


Protein: approx. 180 g

Carbs: approx. 30 g

Fats: approx. 70g

(around 1400 kcal ~ 1500 kcal)

USED FOOD

My Protein Sources:

Chicken breast, cottage cheese, SKYR, low fat quark, codfish, tuna fish, salmon, few low carb protein bars. almond flour


My Carbohydrate Sources:

rice, sweet potatoes


My (good) Fat Sources:

Salmon, Macadamia Nuts, Pecan Nuts, Almonds, olive oil.


Fiber Sources: broccoli, raspberries, blueberries, kiwi, radish, cocktail tomatoes, sauerkraut.

On training days I have more carbs after my workout and less fats. On Non-Training days I have more fats and less carbs. But the most important thing is the calorie deficit you need to lose body fat. If you can combine this with cardio and weight trainin, it will be perfect.

And do not forget to eat a lot of fiber. (minimum 30g of fiber every day).

My Advice: work with different spices!


Clever Baking with sweetener, almond flour and whey protein is another great option (if you have voravious appetite for candy or chocolate.) I always try eat a lot of veggie stuff if it fits to my macros. Vegan food, that has a lot of fiber and less sugar.    

USED LIQUIDS

a lot of water (3-5l), Nespresso, tea (no sugar of course), sometimes Red Bull light.

But the most important thing: LIQUIDS with NO CALORIES at all! Use your precious calories for food and NOT for stupid sugar liquids. 

USED SUPPLEMENTS

L-GLUTAMIN

LIQUID AMINOS (BCAA's)

WHEY (ISOLATE) PROTEIN

CASEIN PROTEIN (Night-time / Time-released Protein)

MAGNESIUM

VITAMIN C

ZINC