Get Lean and Stay Lean Diet Plan
This was a recent diet I prepared for an average 150 pound man wanting to lose some
bodyfat and improve health through his diet. Ignore the letter format, but take note of the
use of regularity in the weekday meals.
Dear XXXXXX,
You are not eating frequently enough and your meals are unpredictable. I would advise you follow this diet plan to the letter on weekdays, and then use judgment on the weekends.
When exercising, your body will use the proteins for building muscle which in turn will burn fat. Muscle uses fat as energy even at rest!
This may look like a lot of food. However, when you eat frequently, you will kick-start your metabolism and ultimately help to maintain lean muscle and burn fat as fuel.
Drink lots of water! Try to get a gallon each day.
...Some changes can be made if there is a particular food you dislike or have an allergy to....
Stay in contact and let us know how you make out.
Monday through Friday follow exactly, weekends are yours!
Meal 1 1 cup oatmeal or 2 slice whole grain toast w/ butter
4 egg whites, 1 yolk
1 piece fresh fruit (orange/etc)
Meal 2 6 oz. Yam or ½ cup brown rice
1 cup of vegetables
6 oz chicken, tuna, fish, or lean red meat
1 teaspoon olive/safflower/omega oil
Meal 3 6 oz. Yam or ½ cup brown rice
1 cup of vegetables
6 oz chicken, tuna, fish, or lean red meat
1 teaspoon olive/safflower/omega oil
Meal 4 6 oz. Yam or ½ cup brown rice
1 cup of vegetables
6 oz chicken, tuna, fish, or lean red meat
1 teaspoon olive/safflower/omega oil
Meal 5 1 cup cottage cheese with ½ cup chopped fresh fruit
¼ cup mixed nuts
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