Meal 1 / Breakfast:
½ cup oatmeal (with cinnamon and sweeteners)
6 egg whites with 1 yolk
Half grapefruit
Meal 2 / Mid-morning:
½ cup fat free cottage cheese
1 Apple
Meal 3 / Lunch:
½ cup (cooked) brown rice with 4 oz. chicken breast, broccoli and cauliflower
Small mixed salad with one full hand of almonds
Meal 4 / Mid-afternoon:
½ packet Meal Replacement Shake
Apple
Meal 5 / Dinner:
1 cup sweet potato
4 oz. salmon
Asparagus and carrots
Small mixed salad
Meal 6 / Pre-bedtime:
1 ½ scoop protein shake
Pick your carbs, proteins and fat sources here if you like to switch from the sample diet:
Good Carbs
- ½ cup (cooked) brown rice
- 3 rice cakes
- ½ cup oatmeal
- 2 slices whole wheat toast
- 1 cup sweet potato
Protein
- 4 oz. salmon (also contains good fat)
- 6 egg whites, 1 yolk (yolk contains fat)
- 4 oz. any fish
- 3 oz. chicken breast
- 3 oz. turkey breast
- 4 oz. lean beef (top round)
- ½ cup fat free cottage cheese
Good Fat
- Any fatty fish
- ¼ advocado
- ½ tbsp. olive oil
- 1 full hand almonds or walnuts
- ½ full hand peanuts or cashews
Free Meal Over The Weekends!
To give you a nice treat, besides the treat of your body changing to the way you want to pretty soon, the you can have one free meal on Saturday and one free meal on Sunday! During this meal, you can eat whatever you want. Try not to go overboard though; it's better not to. That way it doesn't take too many days for your body to get back on the fat-burning track again after the weekend. Also, in this manner, the free meals work to boost your metabolism as opposed to crippling your ability to burn more body fat.
Supplements for Fat Loss and Toning
Experimenting with supplements and fat loss myself, I found that the following supplements really helped me in losing fat, and gaining muscle for that toned fit body at the same time. Besides that, they helped me to feel energetic during the day. Since I want you to feel the same way, here is my recommended list of supplements for fat loss and toning:
- One 1000 mg vitamin C in the morning and one after training
- A good multi vitamin and mineral formula.
- One 400 mg vitamin E after training
- 5 gram L-Glutamine after training and 5 gram before bedtime (for great recovery)
- 5 gram Branched Chain Amino Acids (BCAA) before training and 5 gram after training (for energy and great recovery)
- 2 servings of fish oil a day (to help you lose fat)
- 2 to 3 servings of HMB a day, depending on the brand (to help you lose fat and gain muscle)
- 2 servings CLA a day (to help you lose fat)
