Lean Diet Plan
How Does Your Diet Make You Look?
The basics of getting shredded, discovering your six pack, is to begin with this philosophy – calories in vs. calories out. In order to burn fat you have to burn more calories than you consume. Now in order for this diet to work properly you must consume on average a gallon of water a day, you must also follow the strict workout routine that we are on, and no you do not need a burner. If you choose to add a burner to this routine please see “supplements that we recommend.” Alright, the first thing that will come to your mind is that this is way too much food. In order for you to begin shredding while preventing muscle loss, you’ll want to consume enough calories a day to supplement your basal metabolic rate, or BMR. Most people ask, what is BMR? BMR is simply the amount of calories you need to consume to maintain a healthy state of being to keep your body functioning normally. For example: if your BMR requires you to consume 1500 calories a day, then you need to consume that amount of calories to keep your body functioning normally.
So what happens if you choose to consume fewer calories than your required BMR? Your metabolism will begin to decrease to compensate for the inadequate supply of nutrients to the body. In other words, your body will start storing food…you know like a bear in the winter. Another note that we must make is that you must not over train your muscles during workouts. If you over train then your body could end up burning muscle for energy which in turn also lowers your metabolic rate. So how do we prevent this from happeing? Well, we have learned over the years that the only thing that works if phase dieting. Phase dieting is altering your calorie consumption periodically.
In Phase 1 you will follow a low-carb and high-protein diet, and for Phase 2 you will follow a higher-carb and lower-protein diet which is aimed to boost your metabolism. By utilizing this diet plan you will keep your metabolism guessing your food consumption which maximizes your fat loss while maintaining your muscle growth. Both phases are based off of your BMR. To figure out your BMR please follow the formula below:
English BMR Formula
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Now that you know your BMI you will be able to adjust this diet to fit your needs. Please note this formula calculates only what you need to consume to stay healthy, when you add workouts to this formula you must increase your calorie intake to compensate for the amount of calories that you are burning
Phase 1 = Sunday, Monday, Tuesday, Thursday, and Friday
Phase 2 = Wednesday and Saturday
*Sheryls diet is based off a BMR of 1,500 calories, so please adjust to fit your BMR ratio.
Phase 1
7am – Whey Protein 20grams, w/ lowfat milk, Oatmeal 1 cup
9am - Chicken Breast 4oz, Mixed Veg’s 1cup, Brown Rice 1/2cup
12pm – Tuna (canned) 4oz Almonds 12count Salsa ½ cup
3pm – Turkey Breast 3oz, Salsa ½ cup, Brown rice ½ cup
5pm - Whey Protein 20grams, with water, 2 egg whites
8pm - Chicken Breast 4oz, Brown Rice ½ cup, Veg’s ½ cup
Phase 2
7am - Oatmeal 1 cup, 6 Egg whites, 1 yolk, ½ cup raspberries/blueberries
9am - Chicken Breast 4oz, Brown rice ½ cup, Salad 1 bowl
12pm – Turkey slice 3oz, Flax Oil Brown Rice ½ cup
3pm - Lean steak 3oz, Walnuts 10halves, Cheese lowfat
5pm - Salmon (canned) 4oz, Almonds 12count
7pm - 7pm - Whey Protein 30g, Rice Cakes 4ct
The great news about this diet is that you can move the meals around any way you like, for example 7am meal at 12pm and the 12pm meal at 7am. Trust me we do this a lot to carve any hunger cravings that we are having. Do not allow yourself to go more than one hour past your meal time or you will find it very hard to maintain your food cravings.
Some more great news, on every Sunday you may reward yourself with one cheat meal during breakfast or lunch only.
This is my pantry and fridge food! See my how to: prepare meals!
Learn to love vegetables and fruits! For convenience and ease, find a vegetable mix in the freezer section of your local grocery store. Now if you can’t or just hate to consume your vegetables plain, add my favorite Texas ingredient – Salsa.
Learn to love your oatmeal! This is very convenient, high in fiber, is very filling. You can easily make a meal at home or on the go, and remember you can add this with a protein shake and you have a full meal. Great for hunger pains!
Learn to love your nuts! :) Almonds offer protein, unsaturated fat, dietary fiber, vitamin E, magnesium, and calcium. Almonds are an awesome choice for people who want a heart healthy diet and maintain their weight.
Learn to love your protein shakes! These are extremely high in protein, low in fat and really quick to make. They are easy to make at home and you can put them in your thermos for later in the day. See protein shakes.
Learn to love your canned foods! Tuna is Sheryls absolute favorite for canned foods. These are very high in protein, low in fat and really easy to make. If she has plans to be out all day, she always makes sure to pack a can in her lunch bag.
Learn to hate salt! The American Heart Association recommends a maximum of 2300mg per day. Fast food, canned food, and prepared meals contain an amazing amount of salt. Did you know that salt make s you retain water. Want to get lean for a special occasion in three days? Cut your salt intake and watch yourself get ripped! It takes about 72hrs to shed the retained water. Also check out Eat This, Not That…you will be amazed at some of the salt content in prepared meals.
Learn to hate soft drinks! We know, you thought we were going to say learn to love your water. You must consume water, NOT soft drinks…not even diet soft drinks, these are even worse – pay attention to the sodium. For ease we both carry around a ½ gallon jug with us every where. We have received strange looks at the mall before, but we know the importance.
Now as we discuss in how to prep meals, if you have the time then grill your chicken, fish, and even kids food once a week. We leave ours covered in the fridge all week and it has never gone bad, nor has it gone uneaten. Just make sure you have a good container to store your food in.
Change Your Lifestyle, Change Your Life
Your Trainers
