You are here

The 7% Body-Fat Diet

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

WEEK 3

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

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: 3,389 calories, 303g protein, 183g carbs, 160g fat

9 Foods That Should Be In Every Diet>>>

OFF DAYS (NO LIFTING) AND PUMP DAYS

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, 4 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: 2,566 calories, 270g protein, 196g carbs, 78g fat

WEIGHT TRAINING

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”

CARDIO

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

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

Pages

Topics: 

You might also like

comments powered by Disqus