Quick Fat Loss Diet
The High Protein, Low Carb Cycle Diet! This one works every time! Over the
past 12 years, I’ve trained and advised quite a few people on losing body fat
and building muscle. I’ve tried a variety of different diets, but the one that
always made me (and everyone I trained) look phenomenal, was the low carb cycle
diet. During the first couple days it may not be easy, but stick with it! Stay
disciplined and you’ll start noticing more definition in a matter of weeks.
Visualize yourself of what you will look like at the end of your diet and you’ll
be motivated beyond belief! Now let’s get started!
Here is how it works: (Here is an example for a 230lb man for a 12 week
diet). Just enter your personal body weight and follow the program.
Day 1:
Carb intake: .8grams of carbs x your bodyweight Divide total carbs by 5
meals. 185 grams of carbs on day one. Approximately 37grams per meal x 5
meals, meal 6 no carbs!
Protein intake: 1.5 grams of protein x your bodyweight. Divide total
protein by 6 meals. 345 grams of protein per day Approximately 57.5 grams x
6 meals per day.
Day 2 &3:
Carb intake: .6 grams of carbs x your bodyweight Divide total carbs by 5
meals. 138 grams of carbs on days 2 &3. Approximately 27 grams per meal x 5
meals, meal 6 no carbs!
Protein intake: 1.7 grams of protein x your bodyweight Divide total
protein by 6 meals. 391 grams of protein per day Approximately 65 grams x 6
meals per day.
Day 4 &5:
.5 grams of carbs x your bodyweight Divide total carbs by 5 meals. 115
grams of carbs on days 4 & 5. Approximately 23 grams per meal x 5 meals,
meal 6 no carbs!
Protein intake: 1.8 grams of protein x bodyweight Divide total protein by
6 meals. 391 grams of protein per day Approximately 69 grams x 6 meals per
day.
Day 6:
40grams of carbs after morning cardio session. Then, 25 grams of carbs
after weights. Rest of day, veggies with meals.
Protein intake: 1.9 grams of protein x your bodyweight Divide total
protein by 6 meals. 432 grams of protein on day 6. Approximately 72 grams x
6 meals per day
Day 7: (thank you!)
Carb intake: 2.2 grams of carbs x your bodyweight Divide total carbs by 6
meals 500 grams of carbs per day. Approximately 84 grams of carbs x 6 meals
on day 7
Protein intake: Only 1-1.2 grams x your bodyweight Divide total protein
by 6 meals 46 grams of protein x 6 meals
That’s it! This low carb cycling diet seems to work best for me, and people I
train. High, spiked levels of insulin just make you fat. Therefore, stay away
from sugars, fruits, milk and refined foods. Choose complex carbs to keep your
insulin levels stable, like oats, brown rice. Potatoes are not a bad choice
either. If you get hungry, eat some veggies, they are fibrous carbs and don’t
have many calories (you can eat a bunch and not feel guilty about it!) I put a
high carb day in there mainly for mental reasons, but also to accelerate your
metabolism. Your body will also increase Leptin, a hormone signal responsible
for reducing your appetite and increasing brown fat thermogenesis (burns the
stubborn fat your body likes to hold on to). Try this diet, you can do it!
You’ll be amazed at how fast you melt away your bodyfat!
Here is a list of foods that work best:
PROTEIN FOODS ABOUT 60GRAMS EACH: 18 egg whites 10 oz tunafish 10 oz of eye
of round steak 10 oz of turkey breast 10 oz of chicken or 2 breasts 2 cups of
nonfat cottage cheese 10 oz of most kinds of fish
COMPLEX CARBS 60GRAMS EACH: 2 medium potatoes or 12oz 1&1/2 cup of cooked
rice 4 slices of wheat bread 1 cup of oatmeal 2 pieces of fruit 3 oz of dry
pasta
Simple Fat Loss Workout
*Perform cardiovascular on an empty stomach, first thing in the morning. This
will super accelerate your metabolism any you’ll burn body fat all day long!! Do
4-5 sessions per week. Start with 20 minutes per session and build up to 45
minutes to an hour. Make sure you perform your normal weight training sessions
to build and hold on to the muscle you have. The more muscle you have and make,
the more bodyfat you’ll burn. If you don’t already have a weight training
program, check out the ones on my site.
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