Build Lean Muscle While Losing Fat!
I was at 125lb before this and wanted to drop to 115-118lb with lean muscle and low body fat. I have recommended this eating plan to alot of my clients including my kickboxing instructors because most people asked what I ate. However, each person has different needs because of body type and this should only be used as a guideline and you should check with your pyhsician before starting any new diet. I would recommend that you first get your body fat % calculation then determine how much lean muscle as a percentage to fat is in your body weight.
Proper supplementation is alos important to accelerate and optimize your process. I usually would take a daily Multivitamin tablet, antioxidants if not met by my food choices, and flax oil.
The breakdown is 50% Protein 20% Carbohydrates and 30% Fat
Meal #1 (8 am):
1 whole egg + 3 egg whites
4 oz 93% lean beef, chicken or turkey breast
½ cup of oatmeal (before cooking)
Meal #2 (11am):
Protein drink (34 g protein, 10g Carbs, 8g fat)
Or chicken/turkey breast, 5 strawberries
Meal #3 (2 pm):
6 oz chicken (before cooking)
4 oz sweet potato or ½ cup of cooked brown rice
1 cup veggies (broccoli etc) or salad with 2TBS low cal dressing
Meal #4 (5 pm):
Same as Meal #2
Meal #5 (8 pm):
6 oz 93% lean beef, chicken, turkey, fish and once or twice a week sirloin steak2 cups veggies
**Please feel free to email me if you have any questions chau@novamma.com
