Diet plan for fat loss and muscle gain pdf



You can make these gains in muscle without the correlating musclf in fat! It's the backbone of your entire plan, the foundation of a hard body. Implement this process wisely and I promise you will make muscle gains like never before. I will introduce you to the nutritional strategy that will revolutionize your bodybuilding life and make muscle gains without the fat! Plqn are also an effect, not just a cause. Thus, this page, and any page on this Diet plan for fat loss and muscle gain pdf, are. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. Individual results may vary. Here's What You Need to. There are NO reported side-effects. Get a salad no cheese with either fat-free dressing or a vinaigrette.



No reproduction, transmission or display is permitted without the written permissions of Rodale Inc. The meals in this 1-day plan total 2, calories. If you're a pound guy who's working out hard plab or four times a week, you should lose about a pound a week on this plan. A pounder would lose about a pound a month, while a pounder would drop about 5 pounds a month. Of course, that's just the numbers on the scale. Anyone doing this program can expect to lose fat and gain muscle, meaning you're going to like what you see in the mirror whether you drop pounds, maintain your current weight, or beef up.

Lose weight around the clock with The 8-Hour Diet. Oatmeal is a slow-burning carbohydrate, providing long-lasting energy and heart-protective soluble fiber. It's also one of our 5-Belly Filling Foods. Berries contain some of the most potent antioxidants we know of, helping your body's cells recover from the damage caused by stress, pollution, and other unavoidable indignities.

What you can eat instead: In place of the oatmeal and berries, you can substitute a high-fiber breakfast cereal with raisins and an orange. Cottage cheese or low-fat turkey-sausage links can fill in for the eggs. Why poss Your muscles are about 75 percent water, and even a small level of dehydration impairs pdt physical performance. In addition, dehydration can Free healthy eating plan to lose weight pdf your thinking if you don't notice, you can bet your boss will and even make you more vulnerable to colds and flu.

What you can drink instead: Your body can get the water it needs from anything wet, whether it's Mountain Dew or iceberg lettuce. But water, with no calories to account for, is the easiest on the waistline. Make a salad with: 1 can tuna use white or light water-packed tuna and drain the water 2 c salad you can mix your own or buy some premixed; dark-green lettuce, carrots, chopped bell peppers, tomatoes, and onions are all good ingredients to throw in 1 Tbsp olive oil in whatever dressing you choose a tablespoon of olive oil contains 14 grams of fat, so if you're using a bottled dressing containing olive oil, use whatever serving size gets you to 14 grams 1 medium orange eaten separately or as part of the salad Why this meal: Tuna is a terrific form of protein.

Dark-green vegetables are stocked with magnesium, which is crucial to muscle function and testosterone Dirt. The other vegetables provide a mix of fiber great for appetite control and Dlet. Olive oil is mostly a monounsaturated fat, which has been shown to increase HDL cholesterol the "good" one and lower triglycerides blood fats linked to heart disease.

The orange gives you a nice splash of vitamin C, which can help lower your body's production of cortisol, a stress hormone that breaks down muscle. Want to indulge your food cravings without the guilt? What you can eat instead: You can substitute any type of meat--lean sirloin steak, for example--for the tuna on the salad. Or, if you get sick of the greens, try sliced tomatoes with mozzarella cheese. Sprinkle basil on top, and top it with a tablespoon of olive oil.

Instead of an orange, you can have some cantaloupe, although it has just half the vitamin C. Some of the best vegetable sources are sweet red pepper, broccoli, and spinach. Make a sandwich with: 3 oz sliced chicken or turkey breast 2 slices whole grain bread 1 Tbsp mayonnaise Add some lettuce, sliced green bell peppers, onions, or tomatoes Why this meal: Chicken and turkey are both great protein sources.

Whole grains provide slow-burning carbohydrates, helping you feel full longer. There's nothing good to say about mayonnaise, except that it losss some rich flavor. What you can eat instead: Any kind of lean deli meat will be fine in a sandwich. If you don't want to eat a sandwich, Free healthy eating plan to lose weight pdf a can of plab, for example--and add 3 ounces of turkey or chicken.

It ranks very high in "bioavailability," a measure of how easily your body can use it. If a protein isn't bioavailable, your body sends it into the municipal sewer system. Just about any whey protein powder will do.


Diet plan for fat loss and muscle gain pdf



Free healthy eating plan to lose weight pdf






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