Diet Fat Loss Plan
Since my last article which focused on high protein low carb diet got so much attention on Facebook and Twitter I thought I’d carry out a series of articles which focused on different diet plans which target a similar objective for those looking to lose fat and increase muscle tone.
This series is based on a number of different research points which I have included in order to give you the best advice that considers your overall health and nutrients supplied to your body. As well I want to make sure to provide your results based on diet plans which I have carried forward successfully with a number of clients.
In order to keep things as straight forward as possible this diet fat loss plan will showcase one sample day of the diet for you to carry out when you are working out 3-5 times a week. You can reduce the portion on off days and you can increase the portion sizes on high intensity training days in order to to make sure you are feeding your muscles when they need to be fed the most.
Diet Fat Loss Plan: Special Note
This is the first time I will write a diet plan with recommended supplements included. I believe this is a pretty cool way of writing the article because it caters to us who are short on time and also want to get the most bang out of our strict diets. Supplements are a good solution in this case for these reasons as well as being developed specifically for athletes in mind.
One other positive benefit which you may look at is these supplements are usually filtered and composed of the most simple essential nutrients our bodies require and are devoid of pesticides, hormones and other chemicals which are part of so many foods today.
Diet Fat Loss Plan: Meals
Remember this is a sample day and is not meant to be followed every single day, which would get really boring really fast. Instead it is good foundation to which you can make smart variations in to keep it fun and interesting. Science would recommend that you follow this kind of diet plan for a maximum of 6 weeks and then switch it up completely so that your fat loss results do not plateau out.
Meal 1:
1 Whole Egg
4 Egg Whites
3/4 cup of Reduced sugar oatmeal
1 serving Universal Animal Pak multi-vitamins
Meal 2:
1 serving of Cookies & Cream Optimum 100% Casein Protein
Meal 3:
7oz Cajun spice chicken breast
3 servings vegetables (Brocoli, Red Bell Pepper and carrots)
Meal 4: Pre-Workout
7 oz Chicken Breast
1 serving veggies
1 small yam
1 serving AST Micronized Creatine, 45 minutes after meal
1 serving USPLabs Jack3d, 45 minutes after meal
1 serving Optimum BCAA’s
1 serving Optimum L-Carnitine
Meal 5: Post Workout
1 serving Vanilla Gaspari Nutrition MyoFusion protein shake with 1/2 banana & 1 kiwi fruit
1 serving Optimum BCAA’s
1 serving LG Sciences Postal
Meal 6:
8 oz Grilled Salmon with garlic and lemon
1 large Salad with drizzle of olive oil and balsamic vinegar
1 serving Asparagus
Diet Fat Loss Plan
You’ll find this is a pretty comprehensive and definitely rich with all the essential vitamins, minerals and amino acids our muscles require to work at their best and help you kill the fat loss challenge. To amplify this program make sure to include 12-14 cups of water throughout your day and especially on training days.
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Thank you for visiting! Weight Loss and Training is a health blog which features all the best weight loss tips that I have learned over my 20 years of training. My background includes a degree in Kinesiology from the world renown Simon Fraser University, certification in nutritional sciences from UBC, and Personal Trainer Specialist certification from Can Fit Pro.
I am so excited to have come across your website. I am new to working out. I started the gym 8 days ago, and am now incorporating a healthy diet and whey protein. I have about 45 lbs. to lose, and it gets harder every year as I am approaching 40 years old.
I have a couple questions for you. My schedule allows me to workout at various times throughout the week. Should I be drinking my whey protein immediately after a workout? What should I be eating before I work out?
Thanks for the great info. I look forward to educating myself a little more every day.
Excellent, thanks for the feedback. Definitely go for whey protein immediately after but you can also have it about 60 minutes before your workout. Carbs before a workout is a great idea as well since it helps with keeping your intensity at max levels. You may also want to ready my article on pre workout nutrition – https://weightlossandtraining.com/pre-workout-energy-foods
Hi Sam! I have a few questions. First of all is it necessary to take these protein supplements for weight loss and results? Second of all how long should i keep on following the fitness plan for women and what should i do after? Im so happy i came across this website, i was clueless before. Thank you!
Thanks for the positive feedback, yes protein supplements are really helpful in keeping your cravings in check and also helping nourish your muscles and increasing your metabolism to burn fat more. Do 6 weeks per program and then check out the Workouts and Training section for other workouts.
i have been on this meal plan for 2 months and combined with your workout routine have lost 36 lbs. so far which is great because i am overweight at 262lbs 70 inches tall. Everything is still going great and im happy with both plans but i have to change my schedule soon and will be working out in the mornings (8-11am). my question is can you help me move around the meals so i can stick to the same plan while working out in the AM. thanks for all the help sam!
Adjust the pre-workout meal to just a protein shake and half a banana about 30 mins before your workout if you can. Post workout you can have the breakfast and the same post-workout meal.