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Perfect diet plan for weight loss. The first 4 wks of the pre diet diet the game plan is simple. No processed foods allowed while cutting. Restaurants are not an option.
1 stop eating out. Protein intake should be a minimum of 180 grams per day. 12 week diet plan for a lean hard muscular physique the following plan includes a good balance of proteins carbohydrates and fats along with valuable vitamins and minerals to support gains in muscle and performance.
Add 1 2 weeks for any major foreseeable obstacles. 1200 8 oz steak sweet potato. 730 abb mass recovery drink.
Your food sources can change on the daily but everything should be purchased from a grocery store. Many athletes prefer to do it during the heavy winter months. 830 8 oz.
Lunch 4 oz skinless boneless chicken breast 1 cup black eyed peas boiled 1 cup chopped broccoli steamed. 1030 isopure zero carb drink. If such extended time is not on your side i recommend at minimum six weeks for any cutting program.
Oatmeal 100 whole wheat bread whole wheat pasta brown rice yams sweet potatoes beans fruits and vegetables. 300 isopure zero carb drink 3 rice cakes. How to get shredded in 12 weeks.
Bread cereal crackers oatmeal quinoa popcorn and rice. The first 4 weeks. Oranges apples bananas.
As you will notice there is very little change in my diet throughout the pre contest preparation. Do not eat out during this time. All natural foods are required and should make up the bulk of your diet.
Week 12 3 low carb days with 2000 calories 3 moderate carbs days with 2200 calories 1 high carb day of 2700 calories. High protein foods help build muscle and prevent muscles from wasting away. For 10 pounds or less start cutting 2 3 months ahead.
This phase includes as in the bulking phase a nutrition and physical activity program designed for this phase. The cutting phase is usually completed within 4 to 12 weeks. If you are a bigger guy or have a fair amount of muscle mass then eat 200 to 220 grams of protein per day.
Sirloin steak ground beef pork tenderloin venison chicken breast salmon tilapia and cod. Yogurt cottage cheese low fat milk and cheese. While cutting you need to eat meat fish eggs and vegetables.
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