BORDfit (2026)

11/10/2022

26/08/2022

While it’s nutritionally better to steam your own rice, these 90 second microwaved ready rice is great to add starch to your lean meats and non-starchy vegetables quickly.

26/08/2022

With the increased cost of food, buying in BULK is not only essential to save money but necessary to build lean muscle mass 💪🏾. Here some tips.

🍏look at the unit price

- the unit price is the price at which a single quantity of a product being sold

- the unit price can refer to any unit of measurement such as pound, ounce or grams

- bulk items will always have the lower unit price this equating to overall savings in the long run

🍎 separate, freeze and label your bulk foods

-separate your foods (in this case meats) in the portion sizes you typically eat

- place your foods in freezer bags and aluminum foil to prevent freezer burn

- label and date your foods

-establish a food storage guideline (follow for good food safety practices)

🍏First IN, First OUT

- consume the older foods first. Do not let good food spoil.

-Food/fuel is expensive. If you label and plan right, building lean muscle can be cost efficient.

🍎FOR MORE TIPS, Follow and visit BORDfit.com for meal and training plans

20/08/2022

Macronutrients & total calories are very important to an individual’s performance and body goals. Any meal can be modified to fit your caloric and macro needs.

🍎For , try minimizing carbohydrate specifically carbohydrates that offer little to no fiber

🍏 caloric deficit is key to weight loss, you cutting down the amount of carbs (CHO) and fat (FAT) is key

🍎increase protein intake to prevent prevent muscle breakdown. Remember, we want to lose fat, not muscle. Complete proteins (typically animal proteins) will contain an abundance of (branched chain amino acids- leucine, isoleucine & valine) that are metabolize in the skeletal muscle. During a caloric deficit, muscle loss is minimized

🍏Choose lean sources of protein - while salmon, specifically wild salmon is full of heart healthy omega-3s, but the polyunsaturated fat is still 9 calories per gram, which can add up fast in a large portion of salmon. If large portions of protein are needed to meet your protein needs, choose leaner fish like mahi-mahi (1 gram of fat per ounce , compared to 3-4 grams per ounce of wild salmon, farm raised 4-6 grams of fat per ounce)

🍎Zero calorie beverages like soda water (I.e. Bubly or La Croix) are helpful to stay hydrated, achieve satiety without adding calories.

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