Four Weeks to Fit Diet Plan

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Diet Overview

> You must eat fewer calories than your soundbox is used to in order to drop torso fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you ’ ll eat between 1,400 and 1,500 calories per day .
> You’ll consume ample amounts of protein. This will ensure you ’ re burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fatten intake in check to moderate levels .
MONDAY
Breakfast
1 tsp cinnamon
3 egg whites, scrambled/boiled
1/3 cup oatmeal, agile, measured uncooked
Late-morning Snack
1 tbsp peanut butter, natural
2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
2 tbsp balsamic vinegar
1/2 cup brown rice, cooked
4 oz shrimp
1 minor salad, with tomato and onion
Midday Snack
4 oz grate joker breast, 99 % nonfat
4 oz sweetly potato, baked skinless
Dinner
10 almonds
4 oz asparagus
4 oz halibut
Nighttime Snack
1 tbsp insignificant butter, natural
1 scoop whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,442 Calories,
158g Protein, 114g Carbs, 35g Fat
TUESDAY
Breakfast
3 egg whites, scrambled/boiled
1.5 oz cream of rice, measured uncooked
Late-morning Snack
1 tbsp almond butter, lifelike
2 rice cakes, brown rice/multigrain
1 exclusive whey protein
Late-morning Snack
1 voiced corn tortilla, 7-inch diameter
4 oz chicken breast, white meat
1/2 cup zucchini
Midday snack
4 oz ground turkey breast, 99 % nonfat
4 oz fresh potato, baked skinless
Dinner
10 almonds
6 oz broccoli
4 oz halibut
Nighttime Snack
1 oz avocado
1 soap whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,433 Calories, 164g Protein, 121g Carbs, 34g Fat
WEDNESDAY
Breakfast
3 egg whites, scrambled/boiled
1/4 cup grits, agile, measured uncooked
Late-morning Snack
1 tbsp insignificant butter, natural
2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
2 tbsp balsamic vinegar
1/2 cup brown university rice, cooked
4 oz wimp breast, white kernel
1 1/2 cups baby spinach
Midday Snack
4 oz prime turkey summit, skinless, 99 % nonfat
4 oz sweet potato, baked
Dinner
2 tbsp balsamic vinegar
10 almonds
1 medium salad, with tomato and onion
4 oz prawn
Nighttime Snack
1 tbsp peanut butter, natural
1 scoop whey protein
1/4 cup obviously, low-fat yogurt
Totals: 1,408 Calories, 164g Protein, 144g Carbs, 34g Fat
THURSDAY
Breakfast
1 tsp cinnamon
3 egg whites, scrambled/boiled
1/3 cup oatmeal, agile, measured uncooked
Late-morning Snack
1 tbsp peanut butter, natural
Lunch
4 oz sugared potato, baked
4 oz chicken breast, skinless, white meat
4 oz asparagus
Midday Snack
4 oz turkey summit, white kernel
1/2 cup brown rice
Dinner
2 tbsp balsamic vinegar
10 almonds
1 medium salad, with tomato and onion
5 oz tilapia
Nighttime Snack
1 tbsp almond butter, natural
1 scoop whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,491 Calories, 198g Protein, 94g Carbs, 35g Fat
FRIDAY
Breakfast
1 tsp cinnamon 3 testis whites, scrambled/boiled
1/2 cup oat bran
Late-morning snack
1 tbsp almond butter, natural
2 rice cakes, brown rice/multigrain
1 outdo whey protein
Lunch
1/2 cup brown rice, cooked
4 oz chicken summit, white meat
4 oz green beans
Midday Snack
4 oz ground turkey breast, 99 % nonfat
4 oz sweet potato, baked skinless
Dinner
1 oz avocado
4 oz asparagus
4 oz halibut
Nighttime Snack
1 tbsp peanut butter, natural
1 scoop whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,474 Calories, 172g Protein, 123g Carbs, 38g Fat
SATURDAY
Breakfast
3 egg whites, scrambled/boiled
2 oz hash browns, home-prepared
Late-morning Snack
1 tbsp peanut butter, natural
2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
2 tbsp balsamic vinegar
1/2 cup brown university rice, cooked
5 oz tilapia
1 1/2 cups baby spinach
Midday Snack
4 oz joker breast, white kernel
4 oz odoriferous potato, baked, skinless
Dinner
10 almonds
1 cup zucchini
4 oz ground turkey breast, 99 % nonfat
Nighttime Snack
1 tbsp almond butter, natural
1 outdo whey protein
1/4 cup homely, low-fat yogurt
Totals: 1,489 Calories, 175g Protein, 110g Carbs, 41g Fat
SUNDAY
Breakfast
3 testis whites, scrambled/boiled
1/4 cup grits, immediate, measured uncooked
Late-morning Snack
1 tbsp almond butter, natural
2 rice cakes, embrown rice/multigrain
1 scoop whey protein
Lunch
1/2 cup black beans, boiled
4 oz wimp breast, whiten kernel
4 oz broccoli
Midday Snack
4 oz ground turkey breast, 99 % nonfat
1/2 cup brown rice, cooked
Dinner
2 tbsp balsamic vinegar
10 almonds
1 metier salad, with tomato and onion
4 oz shrimp
Nighttime Snack
1 oz avocado
1 exclusive whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,456 Calories,
168g Protein, 141g Carbs, 33g Fat>
>>GO TO PAGE 2 FOR WEEKS 3-4 OF THE DIET
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Diet 2 Overview

> In this phase, again, you’ll eat between 1,400-1,500 calories per day. However, your macronutrient intake will change.
> Because high-intensity training tears down muscle fibers at a rapid rate, you’ll consume a combination of higher protein and healthy fats.
> Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.
MONDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/2 cup oatmeal, quick, measured uncooked
Late-morning Snack3 oz chicken breast, white meat
0.75 oz English walnuts, halves
Lunch
1 cup cabbage, raw, shredded

4 oz chicken breast, white meat
2 soft corn tortillas, 7-inch diameter
Midday Snack
1/2 medium banana

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
2 oz avocado

1 tbsp balsamic vinegar

1 medium salad, with tomato and onion

4 oz turkey breast, white meat
Nighttime snack
1 tbsp flaxseeds
1 1/2 scoops whey protein

Totals: 1,490 Calories, 180g Protein, 90g Carbs, 47g Fat
TUESDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/4 cup grits, quick, measured uncooked
Late-morning Snack
3 oz chicken breast, white meat
15 almonds
Lunch
1 cup cabbage, raw, shredded
4 oz ground turkey breast, 99% fat-free

2 soft corn tortillas, 7-inch diameter
Midday Snack
3 oz blueberries
1 tbsp flaxseeds
1 1/2 scoops whey protein
Dinner
0.75 oz English walnuts, halves
4 oz broccoli
4 oz turkey breast, white meat
Nighttime Snack
1 tbsp peanut butter, natural
1 1/2 scoops whey protein
Totals: 1,439 Calories,
179g Protein, 94g Carbs, 50g Fat

WEDNESDAY
Breakfast
3 egg whites, scrambled/boiled

1 tbsp flaxseeds

2 oz hash browns, home-prepared
Late-morning Snack
3 oz chicken breast, white meat
0.75 oz English walnuts, halves
Lunch
1/2 cup zucchini

4 oz turkey breast, white meat
4 oz sweet potato, baked, skinless
Midday Snack
1⁄2 medium apple

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
1 oz avocado

4 oz broccoli

3 egg whites, scrambled/boiled
Nighttime Snack
1 tbsp almond butter, natural
1 1/2 scoops whey protein
Totals: 1,413 Calories, 160g Protein, 93g Carbs, 52g Fat

THURSDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/3 cup oatmeal, quick, measured uncooked
Late-morning Snack
3 oz chicken breast, white meat
2 oz avocado
Lunch
1 cup cabbage, raw, shredded

4 oz chicken breast, white meat
1/2 cup brown rice, cooked
Midday Snack
1/2 medium grapefruit

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
0.75 oz English walnuts, halves
1 tbsp balsamic vinegar

1 1/2 cups baby spinach

4 oz shrimp
Nighttime Snack
1 tbsp flaxseeds

1 1/2 scoops whey protein
Totals: 1,448 Calories, 171g Protein, 82g Carbs, 51g Fat

FRIDAY
Breakfast
3 egg whites, scrambled/boiled

1 tbsp flaxseeds

1.5 oz cream of rice, uncooked
Late-morning Snack
4 oz ground turkey breast, 99% fat-free
0.75 oz english walnuts, halves
Lunch
4 oz asparagus


4 oz shrimp


4 oz sweet potato, baked, skinless
Midday Snack
1/2 large orange
1 tbsp peanut butter, natural

1 1/2 scoops whey protein
Dinner
1 oz avocado


4 oz asparagus

5 oz tilapia
Nighttime Snack
1 tbsp flaxseeds


1 1/2 scoops whey protein
Totals: 1,480 Calories, 178g Protein, 97g Carbs, 46g Fat

SATURDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/2 cup oat bran
Late-morning Snack
3 oz chicken breast, white meat
0.75 oz English walnuts, halves
Lunch
1/2 cup zucchini

4 oz chicken breast, white meat
2 soft corn tortillas, 7-inch diameter
Midday Snack
1/2 medium banana

1 tbsp flaxseeds

3 egg whites, scrambled/boiled
Dinner
1 oz avocado

1 1/2 cups baby spinach

4 oz turkey breast, white meat
Nighttime Snack
1 tbsp almond butter, natural
1 1/2 scoops whey protein
Totals: 1,483 Calories, 179g Protein, 91g Carbs, 51g Fat

SUNDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1⁄3 cup oatmeal, quick, measured uncooked
Late-morning Snack
3 oz chicken breast, white meat 0.75 oz english walnuts, halves
Lunch
4 oz green beans
4 oz tilapia

1⁄2 cup brown rice
Midday Snack
1/2 medium apple

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
1 oz avocado

4 oz asparagus

3 egg whites, scrambled/boiled
Nighttime Snack
1 tbsp peanut butter, natural
1 1/2 scoops whey protein
Totals: 1,410 Calories, 164g Protein, 88g Carbs, 42g Fat

Click here for the Four Weeks to Fit Training Plan!

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