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The 7% Body-Fat Diet

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

WEEK 8

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

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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

Meal 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries

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

Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

>>TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat

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WEIGHT TRAINING

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day.

CARDIO

Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)

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

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