Seven Day Fat Loss Meal Plan! - Week 1
I've written articles on the science behind weight loss, supplements, training, etc. But one of the most frequent questions I get is how to create a diet for them - they don't want to put any thought into the how's and why of fat loss, they want a diet.
So, here's a sample diet to please the masses. This one provides approximately 2300-2400 calories, 45% carbs, 35% protein, and 20% fat (I know all the math may not be exact, so don't send me hate mail unless something is way off). Also note, this sample diet was written for a 6'2", 28 year old, 200 lb male. If those are not your specs, you need to tweak the calories to meet your specific needs. A previous article discussed how to determine specific calorie needs for your height, age, and weight.
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Calculate your BMR (basal metabolic rate; you can find BMR calculators if you just google it) and then you will want to aim for a 500cal deficit from your BMR daily. So! Ex. My BMR is roughly 1,500 cals/day. To lose roughly 1 pound per week (which is the HEALTHY way to do things) I need to consume 1,000 cals/day. But! You don't want to shock your system or send your metabolism into a catabolic state so it's best to start out with a 250cal deficit and up your workout expenditure by 250cals. Then roughly every 5-7 days lower your calorie intake by 100cals until you reach that 500cal deficit.