This diet will last 12 Weeks then we will take a small diet break.
So for quick shopping go buy your meat- so anything that runs, flies or swims, eggs, nuts and then use vegetables that are in the diet. No starchy veg no carrots corn peas potatoes.
100g protein/day= 35g protein/meal @3 meals/dday
400g meat/day,= 133g meat/meal @3 meals/day
So your day would look like this:
133g meat+1 small handfuls of nuts
plain greek yogurt with protein powder or stevia(To amount to 35g protein)
Lunch and supper are the same:
135g meat and veg from the list.
I want everything weighed all the time. This is very important.
Keep a food log and send me every few days so that we make sure that you are doing the diet right.
|Your Weight:||205 lbs|
|Your Bodyfat %:||48%|
|Your LBM:||107 lbs|
|Your Fat Mass:||98 lbs|
You will do the same workout 2x/week on non consecutive days. Hopefully spaced out 2-3 days apart. Use a 30 second break between sets.
A1. Step Up 2-3 sets 15-20 reps
A2. Incline Dumbell Press 45 Degree 2-3 sets 15-20 reps
B1. 1 Arm Dumbell Row 2-3 sets 15-20 reps
B2. Glute Bridge/1 Leg Bridge 2-3 sets 15-20 reps