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The Ab-Trainer Diet

Lukas Prokes admits he has a sweet tooth. Here's how he has his cupcakes and keeps that washboard belly too

Lukas' meal plan is based on eating small portions throughout the day. "It speeds up your metabolism," he says. "If you don't eat for a long time, your body thinks is starving, so it stores fat." His rule: To build and sustain muscle, eat 1 gram of protein per pound of body weight daily.

Breakfast #1 (eaten upon waking): 5 spoonfuls vanilla yogurt with bananas, blueberries, raspberries or strawberries and 1 scoop of whey protein (25 g of protein to a scoop), mixed altogether.

Breakfast #2 (about an hour later): 4/5 egg whites on 2 slices whole-wheat protein bread (6 g protein in 2 slices); green tea or OJ

10 a.m.: Protein bar with 32 g protein

Lunch: Sandwich, typically turkey on protein bread; spinach salad; protein shake. Lukas says, "I don't eat red meat, but luckily I like fish and chicken."

Mid-afternoon snack: Protein bar with 32 g protein

Late-afternoon snack: Another sandwich (similar to the above).

Dinner: Chicken breast with brown rice; cupcake

See Also:
The Ab-Trainer Workout
Trainer Spotlight: Lukas Prokes

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