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The 7% Body-Fat Diet

Strip the fat from your frame with this eight-week plan.

WEEK 2

NUTRITION

TRAINING DAYS

Meal 1: 1 serving Egg Frittata

Meal 2: 6 oz (cooked) tilapia, or any lean white fish

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice

Meal 4 (Pre-Workout): 50g whey isolate; 1/4 cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter*

Intra-Workout: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

Meal 5: (Post-Workout): 2 Yam-Apple-Almond Pancakes**

Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp

>>TOTALS: 3,497 calories, 306g protein, 206g carbs, 161g fat

*Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.

**Because you got plenty of nutrition in your intra-workout shake, you don't neeed to rush to eat your post-workout meal. Take your time, and enjoy it.

OFF DAYS (NO LIFTING)

Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado

Meal 2: 50g whey isolate, 2 tbsp almond butter

Meal 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices ezekiel toast, 1/2 tbsp organic butter

Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 2,682 calories, 271g protein, 224g carbs, 78g fat

8 Amazing Fat-Burning Intervals>>>

WEIGHT TRAINING

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

CARDIO

Increase walk duration to 50 minutes. Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

Back to the Men's Fitness Nutrition Guide >>>

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