Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water. Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water.ĭinner: 120g barbecue chicken kebab with peppers and 70g brown rice.ĭaily total: 1,808 calories, 133g protein, 219g carbs, 34g fat Saturday Lunch: 1 can of tuna with beetroot 1 low-fat yoghurt. Snack: 10 radishes with balsamic vinaigrette. Lunch: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water 30g brazil nuts.ĭinner: Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).ĭaily total: 1,835 calories, 136g protein, 229g carbs, 33g fat Fridayīreakfast: 45g oats with 300ml skimmed milk and 1tsp honey. Snack: 1 low-fat yoghurt with blueberries and a handful of oats and honey. Snack: 100g low-fat cottage cheese and pineapple.ĭaily total: 1,821 calories, 138g protein, 222g carbs, 35g fatīreakfast: 4 scrambled egg whites on 2 slices of wholemeal toast. Lunch: 1 apple chicken salad sandwich on wholemeal bread.ĭinner: 120g fillet steak with spinach and 2 grilled tomatoes. Snack: 90g mackerel on 1 slice of wholemeal toast. Snack: 1 apple with 2tbsp natural peanut butter.ĭaily total: 1,802 calories, 131g protein, 219g carbs, 37g fat Snack: Mixed nuts, raisins and cranberries.ĭinner: 100g chicken, bacon and avocado salad. Lunch: Tuna sandwich on wholemeal bread 200ml skimmed milk. Snack: 120g low-fat yoghurt, blueberries and honey. Snack: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.ĭinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil, 70g brown rice.ĭaily total: 1,835 calories, 136g protein, 229g carbs, 33g fat Tuesdayīreakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana. Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread. ![]() Snack: 120g low-fat yoghurt with blueberries and honey. It also means that you won’t suffer a sugar rush and subsequent slump.īreakfast: 45g oats with 300ml skimmed milk and 1tsp honey, 200ml apple juice. Having your carbs around your training means that your muscles will be primed and strong. Carbs provide your body with muscle glycogen. It is best to work out around the times when you consume the majority of your carbohydrate. The level of protein found in this nutritional strategy should be more than enough to maintain your existing muscle mass. A novice lifter with little to no training experience could build some size, but that’s owing to adaptations in the central nervous system. After just four weeks, you’ll be leaner and fitter all around.Īs this diet plan is designed to help you shed fat and lose weight, gaining muscle mass will be difficult. It also cuts your calorie intake to around 1,800 a day. This four-week plan is full of the food you need to be eating and also designed to ensure you’re getting all the nutrition and energy required to support your exercise regimen. This will keep you feeling full, as well as providing your body with vital nutrients and antioxidants. Making this change will see you shed that unwanted fat while maintaining your muscle.Īnother important part of a healthy diet when trying to lose weight is to make sure your food is full of fibre. The body adores storing these as fat, so aim to eat fresh vegetables, protein and healthy fats. The most important change people need to make when attempting to get leaner is to replace processed foods and refined sugars in their diet. If you stick to it, you’ll put yourself on the fast track to losing weight and will become leaner, you can even just use it as guide to the foods that you should be eating, it will still help you make changes and benefits. With diets you need to keep an eye on what you’re eating at all times, so we’ve devised this four-week diet plan. It’s important to remember that working out can only get you so far, it’s extremely important for a healthy diet to go alongside.
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