Diet plans to lose body fat and gain muscle

To compensate for the calorie deficit you're creating, you need a lot of protein. Split it across the day and aim for 1g per 0.

Below is a breakdown for the average 80kg man. Fat doesn't actually make you fat. Refined carbs are to blame for the podge around your middle. Healthy fats fuel your training, encourage muscle growth and, crucially, teach your body to burn fat for energy. Yes, you need to cut back on these to build six-pack abs , but most of the carbs you do put away you'll eat before bed. That's right: this improves sleep quality and recovery, reducing cortisol and body fat.

Here's what you should tuck into each day. To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it.

Afterward, get right back on the wagon with your next scheduled meal. Second, take a few photos of yourself to keep your motivation up. I always have them strive for that goal.

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I take front, side, and back pictures of them at the beginning and have them post the photos on their mirror at home. When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. Once or twice per week, Juge adds, you can have a low-sugar, high-protein bar.

The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques. To stick to the plan, says Juge, be diligent in ordering. Ask for steamed vegetables with no butter.

What comes with BodyFit?

Get a salad no cheese with either fat-free dressing or a vinaigrette. Some men can lose up to 5 lbs. He recommends striving for a weekly 2- to 3-lb. Weigh yourself naked just once per week, at the same time, preferably on the same scale.

Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning on an empty stomach. Then add a second minute session in the late afternoon or evening.

On lower days, drop to g a day rather than Eat this low-carb diet for two days, then insert one higher-carb day g. Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy, and definitely look the way you want to.

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In a pinch, you can even rip open a packet of instant oatmeal plain flavor only —just add hot water and stir. They contain many valuable vitamins, phytochemicals, and antioxidants for better health. Your 28 days are up; you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet.

Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. Just keep the rest of your meals pretty strict, without added sugars and fats. Eat at least 1g of protein per pound of bodyweight, daily.