The fitness blogger EXACTLY reveals what you need to eat to lose weight or build muscle

Fitness blogger Shannon Eng of Oakland, Calif., Has been training for three years and now shares her advice on healthy eating and exercise on her popular Instagram account.

A popular fitness blogger has shared photos of exactly what you should eat (and how many calories you should consume) to increase or lose weight.

Shannon Eng, of Oakland, California, has put together charts that reveal an ideal meal plan to build muscle along with a similar plan that will help you lose weight instead.

The only difference between the two plans is that the "bulk" food diary will be approximately 2,000 calories, while the "cut" weight loss guide will be approximately 1,700 calories, with a couple of different dishes.

Otherwise, the plans share many of the same meals with each other, which shows that only a few additional ingredients can make a difference in your weight loss or muscle development goals.

Fitness blogger Shannon Eng of Oakland, Calif., Has been training for three years and now shares her advice on healthy eating and exercise on her popular Instagram account.

Fitness blogger Shannon Eng of Oakland, Calif., Has been training for three years and now shares her advice on healthy eating and exercise on her popular Instagram account.

Shannon Eng has shared two daily perfect meals depending on whether you want to build muscle or lose weight. To gain muscle, she recommends eating: whole avocado appetizers in rice cakes; mixed nuts; a breakfast of an egg with fruit and cauliflower; a wrap of minced meat with lettuce, a protein shake with Fit Whey protein and a dinner of tofu, noodles and sautéed vegetables. To lose weight, she recommends simply eating half an avocado on its own as a snack, and exchanging nuts for Greek yogurt with blackberries

Shannon Eng has shared two daily perfect meals depending on whether you want to build muscle or lose weight. To gain muscle, she recommends eating: whole avocado appetizers in rice cakes; mixed nuts; a breakfast of an egg with fruit and cauliflower; a wrap of minced meat with lettuce, a protein shake with Fit Whey protein and a dinner of tofu, noodles and sautéed vegetables. To lose weight, she recommends simply eating half an avocado on its own as a snack, and exchanging nuts for Greek yogurt with blackberries

Shannon Eng has shared two daily perfect meals depending on whether you want to build muscle or lose weight. To gain muscle, she recommends eating: whole avocado appetizers in rice cakes; mixed nuts; a breakfast of an egg with fruit and cauliflower; a wrap of minced meat with lettuce, a protein shake with Fit Whey protein and a dinner of tofu, noodles and sautéed vegetables. To lose weight, she recommends simply eating half an avocado on its own as a snack, and exchanging nuts for Greek yogurt with blackberries

Shannon, who is known as Caligirlgetsfit on Instagram, where she has 347,000 followers, has been posting images in her bulk / cut series for a few weeks and the graphics receive up to 5,000 likes each time.

She wrote: & # 39; In bulk [and] court: these are words thrown into the fitness community, but many people do not really know exactly what they mean.

"Actually it's very simple, cutting means you're trying to lose weight and burn fat, and you're in a caloric deficit (eat less than you burn).

Bulking means you're trying to gain weight, most likely to add lean mass, and you have a caloric surplus (eat more than you burn).

To increase the mass, Shannon recommends taking a protein shake before training; a breakfast of hard-boiled eggs with spinach on toast & a snack from a small vegetable salad with nuts; salmon lunch with avocado, cherry tomatoes and spinach; a small protein shake with Fit Whey protein and a spaghetti dinner with tomato sauce. To lose weight, I changed the eggy breakfast for Greek yogurt with blackberries and pasta for a nutritious chicken dish, half avocado, broccoli, tomatoes and spinach

To increase the mass, Shannon recommends taking a protein shake before training; a breakfast of hard-boiled eggs with spinach on toast & a snack from a small vegetable salad with nuts; salmon lunch with avocado, cherry tomatoes and spinach; a small protein shake with Fit Whey protein and a spaghetti dinner with tomato sauce. To lose weight, I changed the eggy breakfast for Greek yogurt with blackberries and pasta for a nutritious chicken dish, half avocado, broccoli, tomatoes and spinach

To increase the mass, Shannon recommends taking a protein shake before training; a breakfast of hard-boiled eggs with spinach on toast & a snack from a small vegetable salad with nuts; salmon lunch with avocado, cherry tomatoes and spinach; a small protein shake with Fit Whey protein and a spaghetti dinner with tomato sauce. To lose weight, I changed the eggy breakfast for Greek yogurt with blackberries and pasta for a nutritious chicken dish, half avocado, broccoli, tomatoes and spinach

Shannon Eng tracks her diet and exercise routine by sharing it with her many Instagram followers, and is realistic about the challenges of trying to be healthy and lean.

Shannon Eng tracks her diet and exercise routine by sharing it with her many Instagram followers, and is realistic about the challenges of trying to be healthy and lean.

Shannon Eng tracks her diet and exercise routine by sharing it with her many Instagram followers, and is realistic about the challenges of trying to be healthy and lean.

"In reality, what you decide to increase or reduce depends on you, although personally I do not think it's healthy to lose or win much too quickly."

Shannon says that the key to losing weight or gaining weight is to have a deficit or surplus of calories, depending on what your goal is.

But he also said that making sure to eat the right amounts of each macronutrient (carbohydrates, proteins and fats) was just as important.

She explained: & # 39; Macro relationships also matter. For example, you can achieve a caloric deficit by eating two cookies and nothing else for the day.

Shannon's philosophy is moderation and balance, and he believes in treating himself to what he wants from time to time, while eating very healthy most of the time (in the photo: making a side table at the counters of the kitchen)

Shannon's philosophy is moderation and balance, and he believes in treating himself to what he wants from time to time, while eating very healthy most of the time (in the photo: making a side table at the counters of the kitchen)

Shannon's philosophy is moderation and balance, and he believes in treating himself to what he wants from time to time, while eating very healthy most of the time (in the photo: making a side table at the counters of the kitchen)

Shannon sharpens her incredible physique by lifting weights, doing cardiovascular exercises and doing some HIIT classes. She said before getting in shape, she was worried that she would become too muscular, but she says that it has not been the case for her (right) and that now she looks better in a dress (left)

Shannon sharpens her incredible physique by lifting weights, doing cardiovascular exercises and doing some HIIT classes. She said before getting in shape, she was worried that she would become too muscular, but she says that it has not been the case for her (right) and that now she looks better in a dress (left)

Shannon sharpens her incredible physique by lifting weights, doing cardiovascular exercises and doing some HIIT classes. She said before getting in shape, she was worried that she would become too muscular, but she says that it has not been the case for her (right) and that now she looks better in a dress (left)

& # 39; Will you lose weight? Probably. But is it healthy? DO NOT! That is why when cutting, grouping or maintaining it is always a good idea to continue feeding your body with healthy foods and take into account your macro relationships. Make sure you get enough healthy fat, protein and healthy carbohydrates. "

When she's bulky, Shannon eats more carbohydrates and high-calorie but healthy breakfasts, like many eggs on toast.

But when she is 'cutting', she eats less carbohydrates and more products with high protein content.

He explained: "I have changed breakfast with high calorie content (bread, avocado and eggs) for yogurt and fruit with high protein content.

I'm still drinking the morning shake. I have also chosen to have more protein in the cut and a little less carbohydrates, changing the pasta. "

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