This is a sample diet for a person who is looking to build some muscle and burn some fat. The calories and meal times may VARY based on your schedule and nutrition needs, but try to eat every 2.5 to 3 hours. Many of us have hectic schedules and feel as if we are destined to just be out of shape forever, but my friend this is not the case. It is actually very simple to achieve a dream body, provided you follow the correct steps.
The first step is preparation. In order to be successful you must prepare for anything, so I always advise people to spend a few hours on a lazy Sunday afternoon and prepare all of their food for the workweek, put it into tupperware containers as individual meals and freeze it.
Then you would just take a days worth of food with you to work and you will not have to worry about being tempted to go to the Sonic Drive Thru and ruin all of the hard work that you just put in the night before at the gym!
Here is a sample diet that I have used with some success to lower my body fat, get ripped fast, and keep my six pack abs on point. You may modify it to suit your needs.
MEAL 1
6 Egg Whites
1tbsp Flax Oil
½ Grapefruit
1 cup peppers,
½ cup onions
½ cup mushrooms
½ cup Oatmeal
Protein 35, Carbs 40, Fat 14, (in grams) Calories 456
MEAL 2
30 Grams whey protein
½ cup plain low fat yogurt
½ cup strawberries
2 tbsp raw almond butter
Celery sticks
Protein 37, Carbs 18, Fat 17, (in grams) Calories 415
MEAL 3
6 oz lean chopped steak
½ cup Grilled onions
1 cup Grilled Peppers
½ Sweet Potato
1 Cup Spinach
Protein 36, Carbs 37, Fat 6, (in grams) Calories 354
MEAL 4
30 grams whey protein
1 cup boysenberries
12 almonds
Protein 30, Carbs 20, Fat 15, (in grams) Calories 330
MEAL 5
6 oz Grilled Skinless Chicken Breast
½ cup brown rice
½ cup yellow pepper
1 cup zucchini
½ cup red pepper
¼ cup diced onions
2 tsp Olive or Flax oil
Protein 42, Carbs 43, Fat 14, (in grams) Calories 516
MEAL 6
30 grams Protein powder
2 tsp Olive or Flax oil
1 Plum
Protein 30, Carbs 8, Fat 14, (in grams) Calories 265
Remember to include these whole, natural foods in their unprocessed states into your diet. You may manipulate the macronutrient (protein, carbs, and fats) ratios to suit your individual needs.
Following the diet and nutrition principles outlined here can be overwhelming at first, especially if you are just starting out and have been eating the wrong way for years. This can definitely be an extreme shift in lifestyle, but I assure you it is for the best. In The 6 Pack Secret Fat Loss Manual I go more in depth and give you a ton more valuable nutrition resources that will help you learn how to eat for success and reach your goals faster.
0 Comments