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Replace one carbohydrate heavy meal with some form of low-density carb each day.
- By replacing just one dense source of carbs such as bread or pasta from one meal everyday you could be cutting as many as 300 calories from your diet. Try replacing them with extra vegetables or lower density carbs like brown pasta and you’ll start shedding fat quicker.
Drink a litre of water when you wake up in the morning - Drink only water! or milk!
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174 grams of protein/per day
87 grams of carbs/per day
no fat/sugars get enough from meats!
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Meal Plan:
Meal One - (Breakfast) - Whey Protein shake upon waking.
Meal Two - (Mid-Morning) - Muesli
Meal Three - (Lunch) Lean white meat (chicken, turkey) and complex carb (brown rice, whole grain bread, whole wheat pasta) and veggie.
Meal Four - (Late Afternoon) Yogurt and an apple.
Meal Five - (Dinner) Lean white meat (chicken, turkey) and a green veggie.
Snack - Banana
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-Take however many scoops you need and put it into some sort of cup or bottle.
-Add in as much liquid (water, milk, Gatorade, etc.) as you want for the best possible taste.
-If needed, add in whatever other ingredients you feel like adding. (This step is completely optional.)
-Mix for a few seconds. You can either stir it with a spoon or, better yet, get a shaker bottle (more on those in a minute).
-Drink your shake
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