Meal Plans

28 Days to Redemption Meal Plan: Step #7

Lower fat and protein.

28 Days to Redemption Meal Plan: Step #7

Lower fat and protein

The low-carb intermittent fasting (IF) should get you down to as low in body fat as you ever need to go. However, everybody reacts differently. So if you've hit a fat loss plateau with a low-carb IF diet, you'll need to adjust your diet yet again. As I've mentioned, once you’re down to 0.25 gram carbs per pound of body weight, it's fairly impossible to go any lower in carbs without removing vegetables and protein shakes, which you really don't want to do. The only thing left to do now is lower the other macronutrients – fat and protein. This will bring calories down again and allow you to burn up more body fat.

So you'll cut out some protein shakes, such as with breakfast, and will cut out some fat from peanut butter and by reducing the amount of salad dressing you use. This will bring protein intake down to about 1.25 grams per pound of body weight and fat to about 0.25 grams per pound. Calories will now be down to just 9 per pound of body weight, or about 1,800 calories total for the 200-pound person.

Dieting 101 Key: Keep Fasting

Of course, you’ll also continue to employ IF to help with fat loss, as you’re lowing calories through less protein and fat consumption. Be sure to add a high-carb day, but keep it within the 8-hour feeding window, per IF.

SAMPLE STEP #7 MEAL PLAN – IF + REDUCED PROTEIN AND FAT

As is Step #6, this meal plan is designed for an individual training in the early evening, after work and before dinner.

Fat-burning supplements (take as soon as you wake up)

Breakfast (this starts your 8-hour feeding window, so you have this 8 hours before you plan on having your last meal)

  • 3 whole eggs
  • 3 egg whites
  • 1 tsp olive oil (scramble eggs in olive oil)
  • 4 capsules Omega JYM fish oil

Late-morning snack

  • 1 cup low-fat cottage cheese

Fat-burning supplements (take between snack and lunch)

Lunch

  • 6 oz. can albacore tuna
  • 2 cups mixed green salad (add tuna to salad)
  • 2 tbsp salad dressing (olive oil and vinegar)
  • 1 dose Vita JYM multivitamin

Afternoon snack

Pre-workout (30-45 minutes before workouts)

  • 2 grams CarnoSyn® beta-alanine (the amount included in one serving/scoop of Pre JYM by JYM Supplement Science, along with other active ingredients)

Post-workout (within 30 minutes after workouts)

  • 2 grams CarnoSyn® beta-alanine (the amount included in one serving/scoop of Post JYM by JYM Supplement Science, along with other active ingredients)
  • 1-2 scoops Pro JYM protein powder

Dinner (30-60 minutes after postworkout meal)

  • 8 oz. steak (or salmon or other fish, or chicken or other poultry, or pork)
  • 2 cups mixed green salad
  • 1 tbsp salad dressing (olive oil and vinegar)

Snack (within 8 hours of breakfast)

  • 1 scoop Pro JYM protein powder or 1 cup cottage cheese

Before Bed Supplements (taken at least 1 hour after last snack)

  • 1 dose ZMA JYM (females take 2/3 dose)

OFF DAYS SUPPLEMENTATION

On days you don't train, continue taking 2-4 grams of CarnoSyn® beta-alanine, taking one scoop of Pre JYM and/or one scoop of Post JYM at whatever time of day you like. (Pre JYM and Post JYM each contain 2 grams of CarnoSyn® beta-alanine.)


Go to Step #8 of Jim Stoppani's Dieting 101 >>

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