Bodybuilding.com - Four Week Leaning Diet!

Printable page

Did you know?
Whey Protein is the highest in bioavailability!

If your looking for a great diet that is easy to follow then check this four week leaning diet out! This diet program will outline some basic fitness requirements and give you food and supplement suggestions! Learn more here...

By: Christine Vitello

The Dietary Program

Dotted Line
Requirements:

Six days in strict with 1 "cheat" day per week.
Cardio-Training 30 minutes before anything.
workout 1 hour a day.
Drink 1 gallon of water a day.

WATER INTAKE CALCULATOR

Dotted Line
Meals:

Breakfast

Oatmeal (1 cup)
1 tablespoon peanut butter
2 raw eggs
or: 4 scrambled eggs (2 yolks)

10:30 am (1/2 meal)

3 oz grilled chicken
1/2 cup brown rice

12:30 pm Lunch

1 chicken breast
1 piece wheat bread
1/2 cup brown rice

Protein Shake 2:30 pm (1/2 meal)

protein shake
5:00pm (1/2 meal)
3oz tuna or white chunk chicken

7:00 pm Dinner

2 chicken breast
1 piece wheat bread
3oz brown pasta

Dotted Line
Supplementation:

Dotted Line
Tips:

Also, you may modify the chicken with many spices, ie; cilantro, lemon, lime juice, sugar free bbq sauce, garlic, onion powder, (Keep in mind that powders have no sodium.) When hunger strikes I take a Phen Free from EAS.

It curbs my appetite and does not make me quiver or give me heart palpations. Limit fruits and juices to very early mornings only if you need a sweet thing, ok? Crystal Light has no sugar and is relatively low in sodium. It can count as your water intake.

Thanks,

Christine Vitello
vitello@charter.net

Recommend this article to a friend by e-mail here!

Back To Other Writer's Main Page