With summer quickly approaching, you may be wanting to get rid of those couple of pounds you put on over the winter. And, the best way to accomplish that, and getting rid of those pounds quickly, is by combining an exercise and diet plan. A rigorous exercise plan can help you quickly accelerate your metabolism and burn fat. And, just as important, is a healthy diet that helps you build muscle while also fueling your workouts. Here’s a exercise friendly diet plan for getting lean quickly.
First, when it comes to your diet, you need to replace processed foods and refined sugars with fresh foods, including fresh vegetables, healthy proteins, and natural sources of fat. This may be the most important change you can make as you shed fat, in order to build and maintain muscle. Choosing foods that are high in fiber will help you avoid hunger pains, while feeling fuller when you do eat. You’ll also be getting a boatload of vital nutrients and antioxidants, that will also aid in your body recovering from intense workout sessions.
This plan is designed to provide about 1,800 calories per day. This will help you remove fat quickly, yet give you enough fuel for energetic workouts. This isn’t a diet for building massive amounts of muscle. Rather, it’s designed to help you shed pounds, maintain muscle, and help you replace fat with a bit of additional muscle. Given that per pound, fat takes up more room than muscle, you should become leaner, not bigger. The goal is to maintain your muscle mass, and if you add a little bit extra muscle, that’s a bonus!
Finally, try to time your carb intake around your training. Carbohydrates are great for giving you that extra burst of energy when you workout, while also making sure your body doesn’t tap into existing muscle for fuel during a workout. Then, following up your workouts with meals that are higher in protein are great for maintaining and building muscle. Remember that your body doesn’t build muscle during your workouts. Your workouts breakdown muscle. Your recovery period after your workouts are where your body rebuilds that muscle, and adds more if needed. So, having protein post-workout, along with rest, is key for your post workout recovery sessions.
Monday
Breakfast: Smoothie – blend 1 oz whey protein, 300ml skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat cottage cheese, blueberries and honey.
Lunch: Tuna sandwich on whole wheat bread; 12 oz. skimmed milk.
Snack: Almonds, raisins and cranberries.
Dinner: 4 oz. tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 3 oz. brown rice.
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
Tuesday
Breakfast: Smoothie – blend 1 oz whey protein, 300ml skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat cottage cheese, blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Almonds, raisins and cranberries.
Dinner: 3.5 oz chicken, bacon and avocado salad.
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
Wednesday
Breakfast: Smoothie – blend 1 oz whey protein, 12 oz skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat cottage cheese, blueberries and honey.
Lunch: Tuna sandwich on whole wheat bread; 12 oz. skimmed milk.
Snack: Almonds, raisins and cranberries.
Dinner: 4 oz. fillet steak with spinach and 2 grilled tomatoes.
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
Thursday
Breakfast: Smoothie – blend 1 oz whey protein, 12 oz skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat cottage cheese, blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Almonds, raisins and cranberries.
Dinner: Tuna niçoise salad (3.5 oz. tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
Friday
Breakfast: Smoothie – blend 1 oz whey protein, 12 oz skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat cottage cheese, blueberries and honey.
Lunch: Tuna sandwich on whole wheat bread; 12 oz. skimmed milk.
Snack: Almonds, raisins and cranberries.
Dinner: 4 oz. barbecue chicken kebab with peppers and 3 oz. brown rice.
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
Saturday
Breakfast: Smoothie – blend 1 oz whey protein, 12 oz skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat cottage cheese, blueberries and honey.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Snack: Almonds, raisins and cranberries.
Dinner: 3.5 oz grilled salmon with green beans, asparagus and 3 oz. brown rice.
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
Sunday
Breakfast: Smoothie – blend 1 oz. whey protein, 12 oz skimmed milk, 3.5 oz strawberries and a banana.
Snack: 4 oz low-fat yogurt, blueberries and honey.
Lunch: Smoothie – blend 1 oz. whey protein, 3 oz. raspberries, 3 oz. blueberries, 3 oz. blackberries and water; 1 oz. Brazil nuts.
Snack: Almonds, raisins and cranberries.
Dinner: 4 oz. fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.
Snack: 3.5 oz low-fat Greek yogurt and pineapple.
