can you guys help me, i am doing muay thai for two weeks and

First, what is eating healthy?

>>42618896
I suggest losing weight. Because you're fat.

>>42618896
read the sticky

>>42618923
Well eating fruits I think. In the breakfast eat banana milk and toast, in the lunch rice and beans an chicken and juice, in the dinner just an apple and water

>>42618972
>juice

>>42618972
You need more protein through out the day, aim AT LEAST 180g. Replace the banana and toast in the morning with eggs, eating sugar will only cause you to be hungry later on in the day.

>>42618896
Weigh yourself regularly, keep training, and exercise some common sense

>>42618896
You dont have gyno you're just fat.

>>42618988
Ok thanks

>>42618972
Sugar is the real Jew here. Please dont tell me you also fall for shit like fat is bad for you

>>42618972
also don't drink juice EVER sugar with no fibre is the WORST thing, from now on you will only eat fibrous, complex carbs F O R E V E R

File: 2years.jpg (178KB, 896x352px) Image search: [Google]

178KB, 896x352px

forget all of that
delete your current diet

>>>>>The most important thing above all else is consistency. <<<<<<<

>morning -

protein shake
2 scoops unflavoured whey
1 cup oats
1/2 cup of frozen strawberries/ frozen banana
water
blend.

multivitamin + fish oil

>lunch

2 cups mixed frozen vegetables
2 chicken breasts or can of salmon/tuna
healthy sauce /flavouring (no added sugar or mayo-like sauce)
small amount of wholewheat pasta / brown rice

>dinner

2 cups mixed frozen vegetables
2 protein (chicken breasts or can of salmon/tuna)

>before sleep

protein shake
2 scoops unflavoured whey
no oats
1/2 cup of frozen strawberries/ frozen banana
water
blend.

>>>>>The most important thing above all else is consistency. <<<<<<<

ADJUST QUANTITIES FOR GOAL
TDEE -400 cal for weight loss
TDEE +400 cal for lean gains
HIGH PROTEIN
BUY GOOD BOTTLE - DRINK 4 LITRES A DAY
NO SNACKS - CHEW GUM DRINK WATER
BRUSH YOUR TEETH
LOSE THAT GHEY NECKLACE
HAVE A SHOWER
IF YOUR CAN'T GROW A BEARD OR FULL CHEST HAIR , SHAVE THAT PREPUBESCENT MESS
GET A HAIRCUT
PPL GYM ROUTINE
C25k CARDIO


LOSE WEIGHT AND GO FUCK YOURSELF

yr dier has no fats is unhealthy.

>>42619008
Really? Nice