Stay fueled and feel satisfied with our mix and-match meal plan
YOU CHOOSE: MIX AND MATCH YOUR MEALS FROM A WIDE VARIETY OF FOODS TO KEEP YOUR FAT-LOSS RESULTS ON TRACK.
DON’T SABOTAGE ALL YOUR HARD WORK IN THE GYM: If you want to lean out and still feel great, your diet is crucial to success. After all, if you don’t have the right levels of essential nutrients, it will be tough to build lean muscle while losing fat. That doesn’t mean starving yourself, either—eating too little puts your metabolism into slow-mo as your body holds on to every calorie it can. These meals will fuel all your workouts during the eight weeks while helping you cut body fat. Feel free to mix and match your menu as you see fit. The meals follow a 40-30-30 formula of carbs-protein-fat. Take in a little more calories on active days, and drop some when you’re recovering to keep your metabolism from slowing down.
3 DIET RULES
FOR OPTIMAL RESULTS
1 Eat often. Try to space your meals so you don’t go more than about three hours without eating. Doing so will ensure that your sugar levels stay steady and your metabolism is consistently fueled, avoiding dips and hunger pangs. A typical day might include a breakfast, midmorning snack, lunch, mid afternoon snack, dinner, and then an after-dinner snack or dessert. At night, focus more on proteins, such as eggs and chicken, healthy fats like avocado, and vegetables and less on carbs.
2 Drink up. In addition to regular meals, make sure you’re adequately hydrated. Aim for at least two liters of water daily, in addition to other drinks you may have, like herbal tea or coffee. Space out your intake so you’re constantly sipping throughout the day.
3 Refuel promptly. Try to have a good meal within 20 minutes of your workout. This will help speed your recovery and give you an energy boost so you don’t feel like you’re dragging. Look for a combination of a whey-protein isolate, some fruit, and a good complex carb: Your muscles will soak up the whey quickly coupled with the simple carbs in fruit; the complex carbs will digest more slowly, which will help keep you from getting hungry again too quickly.