One thing that we already know is that starving yourself and calorie deprivation will fail when it comes to long term weight loss. In order to be successful, you must stimulate the body to release fat without going into the “flight or fight” mode. And this is how it is done: smaller meals (6 times a day) so it moderates insulin release with a protein and a complex carbohydrate for each meal and vegetables at least 2 times a day with meals. This is how it will look
MEAL #1: BREAKFAST
5 scrambled egg whites, ½ cup Old fashioned Oatmeal, one medium size banana, and 16 oz. of water.Breakfast will give you 340 calories, 23 grams of protein, 54 grams of carbohydrates, and 3 grams of fat.
MEAL #2: SNACK
2 scoops of protein powder mixed with water.This meal will give you 181 calories, 40 grams of protein, 3 grams of carbohydrates, and 1 gram of fat.
MEAL #3: LUNCH (YOUR POST-WORKOUT MEAL)
10 oz. grilled chicken breast, 8 oz. baked potato, 1 medium size pear, steamed broccoli, and 16 oz. water.Lunch will give you 577 calories, 52.5 grams of protein, 72 grams of carbohydrates, and 7.5 grams of fat.
MEAL #4: SNACK
2 scoops of protein powder mixed with water.This meal will give you 181 calories, 40 grams of protein, 3 grams of carbohydrates, and 1 gram of fat.
MEAL #5: DINNER
6 oz. grilled or broiled salmon filet, 1/4 cup long grain wild rice, steamed dark green vegetable, and 16 oz. water.Dinner will give you 337 calories, 37 grams of protein, 12 grams of carbohydrates, and 15.5 grams of fat.
MEAL #6: BEFORE BED
½ cup one percent cottage cheese This meal will give you 80 calories, 13 grams of protein, 5 grams of carbohydrates, and 1.5 grams of fat.This program gives you 1696 calories, 205 grams of protein, 150 grams of carbohydrates, and 29.5 grams of fat. Your macro-nutrient breakdown is as follows: 48 % protein, 36 % carbohydrates, and 16 % fat.
YOU MUST EXERCISE
With the correct knowledge on weight loss, meal plan, and exercise regimen, I have never witnessed failure. Combining exercise and the proper eating plan will lead to faster and more permanent fat loss. The two types of exercise are *aerobic and *anaerobic. Both are crucial when it comes to sustaining a lean body, and must be used the correct way. If you choose to do aerobic only the metabolism will downgrade; if you choose to do only anaerobic, the metabolism will upgrade.
