Post by Admin on Jun 4, 2016 6:28:27 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 (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
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 (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