Lose Fat

The 'Show Time' Diet

Diet is half the battle when it comes to getting those "show time" muscles to pop. A four-week meal plan to get you ripped.

Meal Plan

Week 1

Breakfast
2 whole eggs
4 egg whites
1 cup Kashi Go Lean Cereal
1 cup low-fat milk

Late-morning snack
1 scoop whey protein
1 medium banana
1 Tbsp. peanut butter

Lunch
1 can white tuna
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise

Midday snack
10 oz. fresh spinach
1/4 cup oatmeal
3 hard-boiled eggs
2 Tbsp. olive oil/vinegar dressing

Pre-workout snack
1 scoop whey protein
1 large apple

Post-workout snack
2 scoops whey protein
12 oz. Gatorade
20 Gummi Bears (Haribo)

Dinner
9 oz. tilapia
1 cup brown rice
10 oz. green beans

Nighttime snack
1 scoop casein protein

Totals: 2,938 calories, 299 g protein, 277 g carbs, 75 g fat

Week 2

Breakfast
3 whole eggs
3 egg whites
1 cup oatmeal
1 cup strawberries

Late-morning snack
1 scoop whey protein
1 oz. mixed nuts

Lunch
6 oz. turkey deli meat
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise or mustard

Midday snack
1 can sardines in oil, drained
6 whole-wheat crackers

Pre-workout snack
1 scoop whey protein
1 large orange

Post-workout snack
2 scoops whey protein
20 oz. Gatorade

Dinner
8 oz. top sirloin steak
1 cup broccoli
2 cups mixed green salad
2 Tbsp. olive oil/vinegar dressing

Nighttime snack
1 Tbsp. peanut butter
1 scoop casein protein

Totals: 2,537 calories, 268 g protein, 179 g carbs, 82 g fat

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