Your typical day should consist of 5-6 meals. Let's take a look at a typical workday plan to help you burn more calories without weights. See what it looks like!
By switching out a few key foods, you can save thousands of calories.
Your typical day should consist of 5-6 meals.
Never underestimate the power of what you're eating.
Your typical day should consist of 5-6 meals (if you're smart). But that doesn't mean that you have to live and die by the snack machine at work!
Click Image To Enlarge. You Can Save Thousands Of Calories A Week, Just By Switching Out A Few Key Ingredients.
Your daily caloric choices dictate whether you're gonna make it past lunch or eat your co-worker out of desperation. Let's take a look at a typical workday for you
Your Work Day Can Lead To A Fat Day!
The daily stress of work overload combined with inactivity, bad 'eating on the go' habits and lack of sleep can lead to a fat day.
That's twice your recommended daily caloric intake, not to mention what you're binging on over the weekend! Now let's take a look at what your day could look like if you just swapped out a few key items and ingredients...
Meal
Food
Kcal
Fat
Carbs
Protein
Breakfast
Agave Nectar
15
0
4
0
Pumpernickel
19
.2
3.9
.6
Egg Whites
17
.1
3.9
.6
Snack
Apple
53
.2
13.9
.3
Lunch
Tuna, Whole Grain Crackers, Carrots
210
7.2
24.8
13.1
Snack
Watermelon
13
.1
3.2
.3
Dinner
Bruschetta & Pita
630
15
96
28
Salad & Avocado
47
4.4
2.4
.6
Sunflower Seeds
47
4
1.9
1.5
Jalapeno
6
.2
1
.2
Balsamic Vinaigrette
80
8
2
0
Grilled Chicken
180
4
0
35
Sweet Potato Wedges
76
0
19
1
Strawberries With Chocolate Syrup
146
.4
35.1
1.5
Snack
Edamame
84
3.8
6.6
7.4
Snack
Casein Shake, 1% Milk, Natural Peanut Butter
330
11.5
18.3
36.5
Total
1953
59.1
232.3
129.6
5 Days A Week
9765
295.5
1161.5
648
Much better! You can even have a slice of pizza or two on the weekend thanks to the attention you've paid to your meal plan during the week!
Click Image To Enlarge. You Can Even Have A Slice Of Pizza Or Two On The Weekend Thanks To The Attention You've Paid To Your Meal Plan.
Let's Do The Math
Kcal
Fat
Carbs
Protein
Poor Weekly Choices
25405
1370
2720
638
Good Weekly Choices
9765
295.5
1161.5
648
You Saved
15640
1074.5
1558.5
+10
Ewww! And that's just ONE WEEK! Let's multiply that by 4 weeks...
Kcal
Fat
Carbs
Protein
Poor Weekly Choices
101620
5480
10880
2552
Good Weekly Choices
39060
1182
4646
2592
You Saved
62560
4298
6234
+50
That's over four thousand grams of fat removed from your diet in just one month! Check out the last column! You've added 50 grams of fat-burning, muscle-feeding protein to your body over the course of a month! That's fantastic!
And when you consider it takes 3,500 calories to equal one pound of fat - you can lose up to 17 pounds in one month, just by changing your eating habits!
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A lot of "weight" is put on one's ability to get into the gym, work up a good sweat, and burn the fat. But never, ever underestimate the power of what you're eating. It could mean the difference between you working in a cubicle... or looking like one!
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