Post by Admin on Jun 4, 2016 6:09:53 GMT
This program is exactly what the name suggests, Fat Reducing. No bells, no whistles...simply cutting the fat off.
A lot of people get too caught up in the glamor of the “perfect body” and focus on what new weight loss or muscle gaining supplement is hot on the market. The simple truth to cutting body fat: eat right and lift right. To get the big muscles and the 6 pack abs, you first have to “bulk up” THEN cut the extra fat.
So without boring you too much, let me stick with info that you will need for this workout: Work out plan, food, and schedule.
DIET
This is the area of most gray. Many books talk about this but it is really hard to tell someone what they need to be eating without personally knowing them. So I will keep this as generic as possible and leave it up to YOU to find out what is best for YOU.
Mistake one that most diet plans make: calculating how many calories you need. A lot of time you will hear this: your body weight x 10 minus 10%. If you are a big fella and weighting 300 pounds and wanting to cut fat, any diet and exersize will help but calculating a scheduled diet plan and work out, you will see a big improvement. The trick is: select your TARGET weight and calculate from that. For most men, a solid 180 is awesome. If you are 6 foot plus, then 200 or more might work better. So figure out what your target weight is but remember this: Fat weighs more than muscle so 180 is a pretty big guy if he is mostly muscle!
So for example, we will be using the 180 mark. Your daily calorie intake should be about 1,600 or less. 40% should be protein, 50% should be carbs, and 10% should be fat.
You should be eating 5 or 6 times a day. Estimate breakfast, lunch, and supper be about 2/3 of your daily intake and the 2 snacks be 1/3.
This diet plan is designed to give you the food you need to work out yet cut the weight at the same time. Starting off your diet with a 2-3 day fast will jump start your body. It will detox and shrink your stomach. Once you start eating again, by having a diet plan and schedule, you will more than likely eat proper portions and become less hungry. The diet plan here is simple. 5 meal options for every meal for 5 weeks. Just go shopping and get the food and cook it. With out further ranting, here is the 5 week diet.
Friday-Sunday Fast
8oz for Breakfast, Lunch, and Supper
Veggatable Juice or Diluted Fruit Juice
Room Temp Water 8 times a day
Breakfast (7am)
1) 3 egg whites or 1/2 cup of egg beaters flavored with salsa, Slice of whole wheat toast with a pat of butter
2)2/3 cup of oatmean with 1/2 cup of sliced bananas, 1 cup nonfat milk
3) 2 waffles with 2 tsp of light syrup, 2/3 cup OJ
4) 1 cup of oat bran cereal with 1 cup of fruit, 1 cup nonfat milk
5) 1/ bagel with 1 tbsp of low fat cream cheese, 1/2 cup of nonfat milk or 2/3 cup OJ, 1 cup fresh fruit
Snack (9-10am)
1) 2/3 cup of OJ, 1/2 granola bar
2) 1 medium fruit with 1/4 cup lowfat cottage cheese
3) 1 cup lowfat yogurt
4) 1 tbsp of peanut butter with celery
5) 1/2 cup of nuts
Lunch (12-1pm)
1) 3 oz -white turkey, 2 slices whole wheat bread, 1/2 broth based soup, 1 cup of fruit
2) 3 oz tuna, 1 tbsp nonfat mayo, 2 slices whole wheat bread, 1 cup of fruit juice
3) 2 oz ham, 1 oz lowfat swiss cheese, 2 slices rye bread, 1 oz baked potato chips, 1 meduim fruit
4) 1/2 cup turkey chili, 1 oz lowfat chedder cheese, 1/2 sourdough roll, 1/2 cup fresh fruit, 1 cup nonfat milk
5) turkey hot dog on bun, baked potatoe with 1 tbsp of fat free sour cream, mixed veggies
Snack (2-3pm)
1) 1/2 cup jello, 1 tbsp fresh fruit
2) fat free bran muffin 1/2 cup of nonfat milk
3) 1/2 cup frozen yogurt
4) 1 plain rice cake 1 tbsp peanut butter
5) 1 oz fat free angel 1 oz lowfat frozen yogurt
Supper (7-8pm)
1) 1 1/2 cup of pasta with 1/4 cup of marinara sauce, 2oz broiled chicken breasts, mixed veggies, romain lettuce salad with 2 tbsp lowfat dressing
2) 3 oz grilled or broiled salmon with marinade (2 tbsp light soy, 1 tbsp ginger root, 1 tbsp garlic), steamed mixed veggies, 1 cup brown rice.
3) 3 oz of lean red meat, small baked potato with 1 tbsp of fat free sour cream, mixed veggies, 1 small slice whole wheat bread
4) 1 slice from a 15” pizza, salad with 2 tsp lowfat salad dressing, 1 cup fresh fruit or veggies
5) 3 oz skinless grilled turkey breast, 1 medium potato, 1 cup mixed veggies, 1 cup fresh fruit, 3/4 cup brown rice
A lot of people get too caught up in the glamor of the “perfect body” and focus on what new weight loss or muscle gaining supplement is hot on the market. The simple truth to cutting body fat: eat right and lift right. To get the big muscles and the 6 pack abs, you first have to “bulk up” THEN cut the extra fat.
So without boring you too much, let me stick with info that you will need for this workout: Work out plan, food, and schedule.
DIET
This is the area of most gray. Many books talk about this but it is really hard to tell someone what they need to be eating without personally knowing them. So I will keep this as generic as possible and leave it up to YOU to find out what is best for YOU.
Mistake one that most diet plans make: calculating how many calories you need. A lot of time you will hear this: your body weight x 10 minus 10%. If you are a big fella and weighting 300 pounds and wanting to cut fat, any diet and exersize will help but calculating a scheduled diet plan and work out, you will see a big improvement. The trick is: select your TARGET weight and calculate from that. For most men, a solid 180 is awesome. If you are 6 foot plus, then 200 or more might work better. So figure out what your target weight is but remember this: Fat weighs more than muscle so 180 is a pretty big guy if he is mostly muscle!
So for example, we will be using the 180 mark. Your daily calorie intake should be about 1,600 or less. 40% should be protein, 50% should be carbs, and 10% should be fat.
You should be eating 5 or 6 times a day. Estimate breakfast, lunch, and supper be about 2/3 of your daily intake and the 2 snacks be 1/3.
This diet plan is designed to give you the food you need to work out yet cut the weight at the same time. Starting off your diet with a 2-3 day fast will jump start your body. It will detox and shrink your stomach. Once you start eating again, by having a diet plan and schedule, you will more than likely eat proper portions and become less hungry. The diet plan here is simple. 5 meal options for every meal for 5 weeks. Just go shopping and get the food and cook it. With out further ranting, here is the 5 week diet.
Friday-Sunday Fast
8oz for Breakfast, Lunch, and Supper
Veggatable Juice or Diluted Fruit Juice
Room Temp Water 8 times a day
Breakfast (7am)
1) 3 egg whites or 1/2 cup of egg beaters flavored with salsa, Slice of whole wheat toast with a pat of butter
2)2/3 cup of oatmean with 1/2 cup of sliced bananas, 1 cup nonfat milk
3) 2 waffles with 2 tsp of light syrup, 2/3 cup OJ
4) 1 cup of oat bran cereal with 1 cup of fruit, 1 cup nonfat milk
5) 1/ bagel with 1 tbsp of low fat cream cheese, 1/2 cup of nonfat milk or 2/3 cup OJ, 1 cup fresh fruit
Snack (9-10am)
1) 2/3 cup of OJ, 1/2 granola bar
2) 1 medium fruit with 1/4 cup lowfat cottage cheese
3) 1 cup lowfat yogurt
4) 1 tbsp of peanut butter with celery
5) 1/2 cup of nuts
Lunch (12-1pm)
1) 3 oz -white turkey, 2 slices whole wheat bread, 1/2 broth based soup, 1 cup of fruit
2) 3 oz tuna, 1 tbsp nonfat mayo, 2 slices whole wheat bread, 1 cup of fruit juice
3) 2 oz ham, 1 oz lowfat swiss cheese, 2 slices rye bread, 1 oz baked potato chips, 1 meduim fruit
4) 1/2 cup turkey chili, 1 oz lowfat chedder cheese, 1/2 sourdough roll, 1/2 cup fresh fruit, 1 cup nonfat milk
5) turkey hot dog on bun, baked potatoe with 1 tbsp of fat free sour cream, mixed veggies
Snack (2-3pm)
1) 1/2 cup jello, 1 tbsp fresh fruit
2) fat free bran muffin 1/2 cup of nonfat milk
3) 1/2 cup frozen yogurt
4) 1 plain rice cake 1 tbsp peanut butter
5) 1 oz fat free angel 1 oz lowfat frozen yogurt
Supper (7-8pm)
1) 1 1/2 cup of pasta with 1/4 cup of marinara sauce, 2oz broiled chicken breasts, mixed veggies, romain lettuce salad with 2 tbsp lowfat dressing
2) 3 oz grilled or broiled salmon with marinade (2 tbsp light soy, 1 tbsp ginger root, 1 tbsp garlic), steamed mixed veggies, 1 cup brown rice.
3) 3 oz of lean red meat, small baked potato with 1 tbsp of fat free sour cream, mixed veggies, 1 small slice whole wheat bread
4) 1 slice from a 15” pizza, salad with 2 tsp lowfat salad dressing, 1 cup fresh fruit or veggies
5) 3 oz skinless grilled turkey breast, 1 medium potato, 1 cup mixed veggies, 1 cup fresh fruit, 3/4 cup brown rice