Hey GUYS!
You want to get leaner????...."Eighty percent (yep..80%) of how a person looks is their diet! The other 15% is exercise..and the other 5% or so is genetics.
WOW!!!! Pretty amazing, huh???? Keep that in mind as you continue your "eat clean" food program. In ordet to get leaner -- you have to think of two main food catagories..and put them FIRST as you prepare ALL of your meals: lean PROTEIN & LOTS of VEGGIES!!!! They come first in everything before you incorporate carbs, fruits, fats, etc.. for the next 4 - 16 weeks.
With that in mind, below, is some very good info on eating plans. If you have ANY questions or concerns...PLEASE do not hesistate to email us.
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Eat protein and complex carb at EVERY meal. (Try to break down your meals into 5-6 small meals consisting of 250-300 calories/each). (This is based on a 145 lb woman). This will allow the body to stay at a better glycolic level (sugar levels) so that the body is able to process it's fat consumptions better...the body won't be spiking too high with its level and also not going too low either. Your goal should be to eat approximately .75 gm of protein per day per YOUR body weight. (Ex: if you weigh 130 lbs... your goal is to eat 115 grams of protein PER DAY!) Yes, per DAY! This is for the next 4 - 16 weeks ...to build muscle while leaning out and shedding unwanted fat.
Yes..this is a lot of protein...try it for the next week and see how your body responds to the eating change. You will have to supplement some of the amount of protein intake with a protein shake. A lot of protein shakes are made of approx. 25 grams/serving with only 150 - 250 calories. (A great low cal...and ready-made, good tasting one is EAS MeyoPlex drink...that can be bought at any grocery store for approx. $5 for 4 ready made drinks. They come in your basic choc., straw., and vanilla.) Another great protein powder mix is ISOPURE brand..which you can find at Max Muscle. It only has 3 grams carbs/serving (that is VERY low). I just found another great one called Nectar which has the flavor of Cyrstal Lite. It is a nice change in taste to the basic choc and vanilla that we have all had for years.
Below is a sample of a day's worth of "clean" eating to gain muscle. Make sure you break it up by adding one "cheat" day a week..where you may have ANYTHING you are craving. (When I refer to "clean" eating..I mean...watching your simple carbs --- like bread, white rice, pasta, sugars, etc..these, if not used throughot the day, will be stored as fat in the body). Granted you need SOME GOOD carbs to give you energy throughout the day and to get you through your workouts..just be really conscious of those carbs and try to stick to more complex carbs...veggies..oatmeal...etc..
6 am - "scrambled eggs" 3 egg whites and 1 whole egg w/ 1 tbsp. fat free cheese sprinkled over top and 1 piece whole wheat bread (or low- sugar bread)+ 16 oz. water
9 am- 1 scoop protein powder and blended with ice cubes and water, 4 strawberries + 16 oz. water
12 pm- 4 oz. of lean meat (4 oz. equals the size of your fist) Lean meat : skinless, boneless chicken, tuna (water based) canned chicken, salmon, tenderloin, 1 bunch of brocolli + 16 oz. water (watch the bread intake...try to only have 1 serving here..and make it WHOLE wheat) or 1/4 cup COOKED brown rice ONLY
2:45 - 1 serv. FAT FREE cottage cheese OR 1 Ser. Dannon's LIght & Fit yogurt & 1/4 cup of berries (i.e. strawberries, blueberries, etc) berries are the fruit lowest in sugar. & 16 oz. water
6pm - 4-6z. lean meat (boneless skinless chicken, beef tenderloin, salmon, etc) with 1 cup steamed veggies (i.e. green beans, brocolli, etc) + 16 oz water
CHEAT FOODS: sugar free jello...crystal lite (added to water), sugar free jello with 1 tbsp cool whip, sugar free pudding ( 1 serving/day)
This eating plan will be a shocker for your body the first few days BUT after that your body will adjust. My tip to you is just to be consistent...BABY STEPS!!!!
Train Hard the rest of the week.
