Fat Loss & Muscle Building Diet
By Hamilton Magtibay
Dieting doesn’t necessarily mean starving yourself or eating boring tasteless food, but it’s more about making changes to your daily meals and choices of ingredients. Also, keep in mind that food is your body’s main source of energy and nutrients to keep you healthy. Below is a suggested diet plan to get you started; we recommend eating 5 balanced meals throughout the day to keep your energy and metabolism elevated which will help you lose weight the healthy way. It’s important to be aware of your portions. In the beginning, we recommend measuring your portions; you’ll be surprised at how fast portions become second nature and your scale will move off the counter and into the cupboard!
Meal #1
1/2- 1 cup cooked Oatmeal 4 - Egg whites and 1 whole egg; scrambled with butter substitute or hard boiled
Meal #2
Option 1
Tuna Sandwich on wheat bread – 1 can of tuna (in water) with mustard/non-fat mayonnaise; of course you can add your choice of seasoning such as salt, pepper, garlic, herbs…etc. You can also add any produce you like (lettuce, pickles, tomatoes, etc.) Easy on the “Bread and Butter” pickles, they’re high in sugar which turns to fat if not consumed.
Option 2
Low Fat Turkey Sandwich on wheat bread – 4oz Turkey Breast meat with mustard/non-fat mayonnaise; of course you can add your choice of seasoning such as salt, pepper, garlic, herbs…etc. You can also add any produce you like (lettuce, pickles, tomatoes, etc.) Easy on the “Bread and Butter” pickles, they’re high in sugar which turns to fat if not consumed.
Meal #3
4 oz chicken breast – broiled, baked, or grilled No fat added and your choice of seasoning. Try salt, pepper, and herbs instead of sauces. Sauces can add unwanted calories and you can achieve the same great taste without them.
Side of vegetable such as Broccoli, Green Beans, Peas, Cauliflower, and Spinach; add a butter substitute spray, salt and pepper to jazz it up.
4 oz Brown rice NOT WHITE - for extra flavoring on brown rice use low fat chicken broth, garlic, spray butter or butter substitute.
Meal #4
Same as meal #2, either option 1 or option 2.
OR
4 oz flank Steak – broiled, baked, or grilled with No fat added and your choice of seasoning. Try salt, pepper, and herbs instead of sauces. Sauces can add unwanted calories and you can achieve the same great taste without them.
Side of vegetable such as Broccoli, Green Beans, Peas, Cauliflower, and Spinach; add a butter substitute spray, salt and pepper to jazz it up.
4 oz Brown rice NOT WHITE - for extra flavoring on brown rice use low fat chicken broth, garlic, spray butter or butter substitute.
Meal #5
4 oz Salmon Fillet – broiled, baked, or grilled with No fat added and your choice of seasoning. Try salt, pepper, and herbs instead of sauces. Sauces can add unwanted calories and you can achieve the same great taste without them.
Side of vegetable such as Broccoli, Green Beans, Peas, Cauliflower, and Spinach; add a butter substitute spray, salt and pepper to jazz it up.
4 oz Brown rice NOT WHITE - for extra flavoring on brown rice use low fat chicken broth, garlic, spray butter or butter substitute.
Meal #6
This would be you’re protein drink after your workout
Each meal approximately consists of 400-500 calories per meal; and all meals are interchangeable to better suit your time and convenience. We also understand the fact that everyone has a busy schedule including family, work, and or school. So you could always use a meal replacement supplement if you’re schedule doesn’t permit time to consume any of these meals.
Suggested Meal Replacements powders (aka MRP) or Protein Bars:
1 Serving - Met-Rx Protein Bar
1 Serving - Met-Rx Meal Replacement drink
1 Serving - Muscle Tech Protein Bar
1 Serving -Cytosport Muscle Milk Protein
1 Serving - Cytosport Muscle Milk Protein Bar
1 Serving - EAS Protein Bar
1 Serving - EAS Meal Replacement drink
Suggested Whey Protein Supplements:
*Met-Rx Whey Protein
*EAS Whey Protein
*Cytosport Muscle Milk Whey Protein
*Muscle Tech Whey Protein
Please read nutrition label and make sure it consists of at least 25-30 grams of protein and 30-45 grams of carbohydrates. Carbohydrates play an essential role to your energy and it also keeps your body from using protein as fuel especially when you’re doing a low fat diet and training hard.
For further questions or concerns please post in our forum or contact me at mil@bodybuilding4everyone.com Read Details
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Do the work now that you have the desire and knowledge, all you have to do now is to apply it and put it to work. Do what ever it takes to reach your goal; besides your decision to make a commitment on your goal, everyday life will continue on. So stick with your goals; if you’re tired rest; if you messed up fix it; if you broke your diet, get right back on track;if your routine is not working, change it. Its never easy trying to accomplish something new, so just persevere through it and take it one day at a time. Read Details
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