A 5-day training and diet guide to help you get shredded - not in 5 days, but it's a start to get you on the right foot. This is no sciency mumbo jumbo - this is what to eat and how to train. This is based on a 45% carbs, 35% protein, and 20% fat, and is designed for a 215 lb male.
Fat loss requires a calorie reduction through diet and through exercise. Determine your needs, and multiply by 20% to cut back.
Last week, I discussed some "must do" tips to lose fat; combine those tips with a fat loss program, such as this, and you'll be on your way.
5-Day Diet & Training Guide
Day 1
Oats
Banana
Egg Whites
Eggs
Yogurt
Cottage Cheese
Grapes
Flaxseed Oil
Spinach
Turkey Bacon
Black Beans
Mushrooms
Carrots
Chicken
Apple
Walnuts
Protein Shake
Salmon
Brown Rice
Cottage Cheese
Almonds
Cherry Tomato
Training
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Day 2
Yogurt
Cottage Cheese
Grapes
Flaxseed Oil
Chocolate Milk
Walnuts
Protein Shake
Flaxseed Oil
Oat Bran
Blueberries
Salmon
Cottage Cheese
Pork
Sweet Potato
Broccoli
Orange
Blueberries
Flaxseed Oil
training: off
Day 3
Yogurt
Cottage Cheese
Oatmeal
Apple
Banana
Protein Shake
Peanut Butter
Walnuts
Eggs
Egg Whites
Broccoli
Bell Pepper
Pear
Spinach
Turkey Bacon
Black Beans
Mushrooms
Carrots
Chicken
Carrots
Milk
Ground Turkey
Cottage Cheese
Yogurt
Pineapple
Training
Intervals: 3 5 minute warm-up 30 seconds hard - 60 seconds easy = One round (which means 3 of these)
Day 4
Cottage Cheese
Flaxseed Oil
Blueberries
Oats
Eggs
Egg Whites
Spinach
Garlic
Squash
Grapefruit
Apple
Orange
Almonds
Yogurt
Tuna
Black Beans
Balsamic Vinaigrette
Banana
Black Beans
Peppers
Steak
Marinara Sauce
Blueberries
Flaxseeds
training: off
Day 5
Oats
Banana
Egg Whites
Spinach
Turkey
Garlic
Yogurt
Cottage Cheese
Grapes
Flaxseed Oil
Grapes
Milk
Walnuts
Banana
Protein Powder
Whole-Wheat Tortilla
Spinach
Chicken
Carrots
Pork
Sweet Potato
Asparagus
Milk
Cottage Cheese
Almonds
Pineapple
Training
Intervals: 3 5 minute warm-up 30 seconds hard - 60 seconds easy = One round (which means 3 of these total)