Next, back here in the kitchen again for the second part of our series of how To Eat to gain more muscle.

接下來，我們再次回到廚房，看看 "如何通過飲食增加肌肉 "系列的第二部分。

We're gonna deal with lunch.

我們去吃午飯

Now, I'm not forgetting the snacks that you're gonna have in the mid-morning and afternoon.

現在，我還沒忘記你們在上午和下午要吃的零食。

We're gonna deal with snacks later on in the series.

我們將在後面的系列中討論零食。

But for now, let's turn our attention to lunch and specifically what I like to eat and some other options that you guys can eat that are simple, a little bit creative and not gonna taste so bad.

但現在，讓我們把目光轉向午餐，特別是我喜歡吃什麼，以及你們可以吃的其他一些簡單、有點創意且味道不會太差的選擇。

Basically, I know it looks like we have a lot of stuff here on the counter and like I said, last time, if you buy that stuff in bulk, it becomes very, very easy to do the job of preparing your lunch.

基本上，我知道我們櫃檯上的東西看起來很多，就像我上次說的，如果你大量購買這些東西，準備午餐就會變得非常非常容易。

It becomes very, very easy to make sure you always have this stuff on hand and ready to go.

要確保你手頭隨時都有這些東西，並隨時可以使用，這變得非常非常容易。

So I want to start down this end over here.

所以我想從這邊開始。

One of my big staples and for me, my main thing that I like to eat is grilled chicken, some kind of a chicken sandwich.

我的主食之一，也是我喜歡吃的主要食物就是烤雞肉，某種雞肉三明治。

Stay away from the deli meats, guys.

遠離熟肉，夥計們。

Those are they're a load of assaults.

這些都是他們的攻擊行為。

You'll see they'll come in a, in a, in a big ball.

你會發現它們會成團成團地出現。

You know, when's the last time you saw an actual turkey that was in the shape of a ball?

要知道，你上一次看到真正的球形火雞是什麼時候？

You know, this stuff is actually processed and thrown, you know, thrown together.

要知道，這些東西實際上都是經過加工後扔在一起的。

Not good for you.

對身體不好

Stick to the real stuff.

堅持真材實料。

Stick to the chicken breast.

堅持吃雞胸肉

I buy a big bag here.

我在這裡買了一大袋。

£10 bag again from like Costco bjs.

10 英鎊的袋子還是從 Costco bjs 買的。

One of the wholesale places you take out a lasagna pan, you know, big pan to hold these, take about eight or 10 or so, whatever you anticipate you're gonna use for your lunches and dinners because we'll talk about how we can use these same things for dinner later, you know, later on in the day.

其中一個批發的地方，你拿出一個千層麵的平底鍋，你知道，大平底鍋可以裝這些東西，拿8個或10個左右，不管你預計你的午餐和晚餐會用到什麼，因為我們稍後會討論如何用這些同樣的東西做晚餐，你知道，在一天的晚些時候。

But for your week, you shouldn't have to worry about coming home and cooking every single day.

但對於你的一週來說，你不應該每天都為回家做飯而煩惱。

Let's make enough that we can last us through the week.

讓我們做足夠多的東西，讓我們撐過這一週。

So it'll be a lot more convenient.

這樣就方便多了。

You throw those in here.

你把這些扔到這裡。

One can of tomatoes, nice and simple guys.

一罐西紅柿，簡單明瞭。

All you need to know is how to open it with a can opener.

你只需要知道如何用開罐器打開它。

That's it.

就是這樣。

Pour it in here a little onion, some garlic now, spices, there's some dried mushrooms.

倒入洋蔥、大蒜、香料和幹蘑菇。

Um Look, I'm not Betty Crocker guys.

聽著，我不是貝蒂-克羅克家的人。

So pasta Sprinkle, right.

So pasta Sprinkle, right.

I mean this one here sandwich Sprinkle.

我是說這個三明治斯普林克。

They make these, these uh these spices grouped together just so that for the guys like us that don't know really what we're doing in the kitchen.

他們把這些香料放在一起，就是為了讓像我們這樣不知道在廚房裡做什麼的人知道。

We could just put them in here.

我們可以把它們放在這裡。

We know we're getting a blend.

我們知道我們得到的是混合物。

This has oregano in it.

這裡面有牛至。

It has uh uh basil, it has thyme, it has everything sort of in it in one shot.

裡面有羅勒、百里香，什麼都有。

Put that in here into the oven on 425 for just an hour.

將其放入烤箱，425度，烤一個小時即可。

That's it.

就是這樣。

Let it stay uncovered.

讓它保持無蓋狀態。

This will be done.

這將會完成。

Now, what we do is use it throughout the, use it throughout the day for lunch.

現在，我們整天都用它來做午餐。

I'll take this, I'll put it on a, you know, whole wheat bread, maybe on a wrap, a little lettuce, tomato, uh, some salsa and that's it.

我會把這個放在全麥麵包上，也許會放在捲餅上，放一點生菜、西紅柿、莎莎醬，就這樣。

It's a great sandwich.

這是一個很棒的三明治。

We can even toast the bread up, you know, to, to get a little texture change, but it really tastes good.

我們甚至可以把麵包烤一下，你知道，這樣可以改變一下口感，但味道真的很不錯。

That's what I have all the time when I, you know, when I, you know, have the time to do that.

當我，你知道，當我，你知道，有時間這樣做的時候，我一直都是這樣做的。

I love it.

我喜歡

I take it on the go, I can eat it in the car.

我可以隨身攜帶，在車上吃。

Some other options here.

這裡還有一些其他選擇。

Tuna.

金槍魚

I mean, we all know guys.

我是說，我們都認識男人。

I used to, I kidding with my wife about this, but I used to eat this from the can in college.

我曾經和我妻子開過玩笑，但我在大學時經常吃罐頭裡的這種東西。

It was sort of what I survived on, but we can make it taste better than that.

我就是靠它活下來的，但我們可以把它做得更美味。

We can do a better job simply by having, you know, having some other things to mix it with.

我們可以做得更好，只要有，你知道，有一些其他的東西來混合它。

If you're gonna go to the mayo route as if, you know, making a, uh, a tuna salad sandwich stick with the light mayo or the no fat mayo.

如果你想用蛋黃醬做金槍魚沙拉三明治，可以選擇淡蛋黃醬或不含脂肪的蛋黃醬。

Um, it's just gonna save you a lot of calories.

嗯，這樣可以節省很多卡路里。

A lot of unnecessary fat.

大量不必要的脂肪

You can switch it up.

你可以換換口味。

You can use some salmon instead of using the actual, you know, tuna.

你可以用鮭魚代替金槍魚。

Instead you can put it on to a sandwich again, you know, with the bread with some vinegar, some, some, uh, with some, uh, uh, lemon juice, some roasted red peppers, whatever you want, just to sort of increase the taste of this, make it taste a little bit better than just plain old tuna.

你也可以把它放進三明治裡，你知道，在麵包裡放點醋、檸檬汁、烤紅辣椒等任何你想放的東西，只是為了增加它的味道，讓它比普通的金槍魚味道更好一些。

Like I did put it on a, you know, put it on a sandwich, you should be set to go.

就像我把它放在三明治上一樣，你知道，把它放在三明治上，你就可以吃了。

You can even mix it with a little bit of salad.

你甚至可以把它與沙拉混合在一起。

So we sort of cleared out all this space here.

所以我們把這裡的空間都清空了。

But one of the best things that I like now is sort of my little secret weapon when I am com, you know, completely behind schedule, uh, running late and I need to get something in real quick.

但我現在最喜歡的一件事是，當我完全落後於計劃，呃，要遲到了，我需要快速完成一些事情時，我的小祕密武器。

Nothing like the old go to cereal.

沒有什麼比得上以前常吃的麥片粥了。

Um, you'll see in the meal plans.

嗯，你會在膳食計劃中看到。

Two of the ones that I recommend the most are both by cashew, one's heart to heart and one is the go lean.

我最推薦的兩款產品都是腰果的，一款是心連心，一款是 go lean。

Now, don't get confused with the Gleen Crunch a lot of sugar in that extra fat is not equivalent to the Gleen by itself.

現在，不要把 Gleen Crunch 與 Gleen Crunch 混為一談，因為 Gleen Crunch 的額外脂肪中含有大量糖分，而 Gleen Crunch 本身並不等同於 Gleen Crunch。

What's great about this is there's actually 13 g of protein in this cereal and there's a lot of fiber too.

最棒的是，這款麥片中含有 13 克蛋白質和大量纖維。

I challenge you to find other cereals that taste this good that have that kind of nutritional content.

我敢說，你還能找到其他口感這麼好、營養這麼豐富的麥片。

And the heart to heart is not too far behind a bowl of cereal.

而心心相印也不比一碗麥片差多少。

Some skimmed milk, a little extra protein with a, with a yogurt.

喝脫脂牛奶，用酸奶補充蛋白質。

Your favorite kind of yogurt.

你最喜歡的一種酸奶

They're all pretty much the same, but a nonfat yogurt or a light yogurt really good.

它們都差不多，但脫脂酸奶或淡味酸奶真的很不錯。

And that's it out the door, three minutes out of the door.

就這樣出門了，出門三分鐘。

And I feel, I feel like, you know, I've got, I've, I've definitely gotten a good meal.

我覺得，我覺得，你知道，我已經，我已經，我肯定已經得到了一頓美餐。

And so again, we've got sort of my go to option.

是以，我們又有了我的選擇。

We have some alternatives and we've got the one when you're on the run, there's always also fruit that you can grab at any point in time.

我們有一些替代品，當你在路上時，我們也有水果，你可以在任何時候吃。

Uh, real quick and easy guys.

呃，又快又簡單

These are the meal plans that have unlocked for me.

這些都是為我解鎖的膳食計劃。

The potential to build muscle and to burn fat pretty much, you know, uh, uh, much more, much easier than it would ever have been before I learned.

增肌和燃燒脂肪的潛力，你知道，呃，呃，比我學習之前要容易得多。

Sort of what, what my options were.

我的選擇是什麼？

I wanna give these meal plans to you as well.

我也想把這些膳食計劃送給你們。

90 days worth of meal plans that come with the athlete X training system.

運動員 X 訓練系統附帶的 90 天膳食計劃。

When you combine the two of those in the next 90 days, you won't believe how much of an impact it can have on you, uh, just through, through a concerted effort in your diet and we don't even have to call it diet because this is not restricting yourself here.

在接下來的 90 天裡，當你把這兩者結合起來時，你不會相信它會對你產生多大的影響，呃，只是通過，通過你在飲食方面的共同努力，我們甚至不必稱之為飲食，因為這不是限制你自己在這裡。

You'll see there's tons of food.

你會看到有很多食物。

You can eat.

你可以吃

A matter of fact, on these meal plans, we don't even worry about portion sizes.

事實上，在這些膳食計劃中，我們甚至不用擔心份量問題。

So, head over to Athlete x.com right now.

所以，現在就前往 Athlete x.com。

Grab your system, get the meal plan, start putting it to work for you today so you can get in that ripped lean and athletic body just 90 days from now, guys.

抓住你的系統，獲得膳食計劃，今天就開始為你工作，這樣你就能在 90 天后擁有健美的身材，夥計們。

Thanks for watching.

感謝觀看。

We will be back here again with part three of the series, which will be our dinners and we'll start covering the snacks and we'll even get into our supplements.

我們將再次回到這裡，推出該系列的第三部分，即我們的晚餐，我們將開始介紹零食，我們甚至會介紹我們的保健品。

I'll talk to you soon.

我會盡快跟你聯繫的。