Post by Admin on Jun 4, 2016 6:15:56 GMT
This program is exactly what the name suggests, keeping the body you worked hard to get. With bulking up and shedding weight, you need a good program to keep the fat off and keep the muscles without adding more weight.
Of course you can go back and bulk up more or keep shedding weight whenever you want but make sure you adjust your diet accordingly. Since you already know what to expect, let’s take a look at the works.
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. To give you a basic idea of what you need, take your body weight and x 10. If you notice a fat gain, cut some calories. If you notice muscle loss, add some.
So for example, we will be using the 180 mark. Your daily calorie intake should be about 1,800 or so. 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. 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.
Breakfast (7/8am)
1) 10 egg whites
2) 1 1/2 cup of oatmean
3) 8oz of OJ
2 Caps of Natrol
Brunch (10/11am)
1) 2 Scoops of Whey Protien w/ Shake
2) 6-8 Rice Cakes
2 Caps of Natrol
Lunch (12-1pm)
1) 8oz chicken breast
2) 1 medium potato
2 caps of Natrol
Snack (2-3pm)
1) 8oz ground beef
2) 1 slice low fat cheese
3) 2 slices whole grain bread
2 caps of Natrol
Supper (7-8pm)
1) 8oz turkey breast
2) 2-3 cups of pasta or white rice
3) 1 whole grain roll
2 caps of Natrol
Late Snack (9-10pm)
1) Whey Protein Shake w/ 2 scoops
2 caps of Natrol
On none work out days, you can alter your diet to accomodate weight gain/loss as needed.
Supplements
A good multivitamin is a must. I prefer Natrol as it is 6 caps a day and that can go with my meals. It also has calcium and vitamin E so you will not need to add those.
The next two things that are essential is Whey Protein and Creatine. 2 scoops of whey after each workout and Creatine is just 5 grams with each post workout shake. That really is all that is needed to really recoup those muscles and give your body the edge it needs.
Of course you can go back and bulk up more or keep shedding weight whenever you want but make sure you adjust your diet accordingly. Since you already know what to expect, let’s take a look at the works.
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. To give you a basic idea of what you need, take your body weight and x 10. If you notice a fat gain, cut some calories. If you notice muscle loss, add some.
So for example, we will be using the 180 mark. Your daily calorie intake should be about 1,800 or so. 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. 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.
Breakfast (7/8am)
1) 10 egg whites
2) 1 1/2 cup of oatmean
3) 8oz of OJ
2 Caps of Natrol
Brunch (10/11am)
1) 2 Scoops of Whey Protien w/ Shake
2) 6-8 Rice Cakes
2 Caps of Natrol
Lunch (12-1pm)
1) 8oz chicken breast
2) 1 medium potato
2 caps of Natrol
Snack (2-3pm)
1) 8oz ground beef
2) 1 slice low fat cheese
3) 2 slices whole grain bread
2 caps of Natrol
Supper (7-8pm)
1) 8oz turkey breast
2) 2-3 cups of pasta or white rice
3) 1 whole grain roll
2 caps of Natrol
Late Snack (9-10pm)
1) Whey Protein Shake w/ 2 scoops
2 caps of Natrol
On none work out days, you can alter your diet to accomodate weight gain/loss as needed.
Supplements
A good multivitamin is a must. I prefer Natrol as it is 6 caps a day and that can go with my meals. It also has calcium and vitamin E so you will not need to add those.
The next two things that are essential is Whey Protein and Creatine. 2 scoops of whey after each workout and Creatine is just 5 grams with each post workout shake. That really is all that is needed to really recoup those muscles and give your body the edge it needs.