Basic Diet Plan to Burn Fat and Lose Weight
This is a program for sports enthusiasts who regularly go to the gym but have yet to burn the rest of the abdominal fat or the tire that insists on not leaving.
Every day
Breakfast: Suggestions
(Choosing a protein source, a source of carbohydrates (in addition to fruit piece), and a source of essential fatty acids)
Complex carbohydrates and fiber:
- 1 Piece of fruit (always)
- 1 Oat portion (about 15-20g)
- 1 Cereal portion (about 30g)
- 2 slices of toasted bread
protein:
- Ham Peru (100g)
- Chicken (100g)
- 2 eggs
- 1 thin Yogurt
- Or modified release Protein Whey Protein
Essential fats:
- Unsalted butter (1 tablespoon full dessert)
- Peanut butter
- Avocado (1/2 avocado)
Suplementação_
- Multivitamin (Note: especially important recommendation when practice of a reduced calorie diet, which may not provide an adequate intake of micronutrients, if there is not enough variety in food.)
- Fat Burner (Hint: Xcess)
- Whey Protein (Tomar if you can not consume a source of protein at breakfast)
Multi PRZ 60 tabs
€9.99
100% Whey Hydro Isolate SS 2000 g
€49.99
XCESS Ultra Concentrate 60 caps
€19.99
Snack morning: Suggestions
(Choosing a protein source, a source of carbohydrates)
protein:
- 1 thin Yogurt
- Lean ham (50g to 80g)
- Lean cheese (50g to 80g)
- Whey Protein (1 dose)
Complex carbohydrates and fiber:
- 1 piece of fruit (about 100g)
- 1 Tosta
- 2 tablespoons nuts
Lunch: Suggestions
(Choosing a protein source, a source of carbohydrates and a source of fiber)
Protein_
- Meat (150g turkey breast, chicken, beef steak or pork)
- Fish (150g - Salmon, tuna or other)
Carbohydrates:
- 2 tablespoons of brown rice soup
- 1 Baked Potatoes
- 2 tablespoons of soup noodles
Fibres:
- Salads or vegetables (about 150g in raw; here are not accounts lettuce / rocket, because the energy contribution is negligible)
- Vegetable soup (no potatoes / beans or pasta)
- 1 piece of fruit (about 100g)
Afternoon Snack: Suggestions
(Choosing a protein source, a source of carbohydrates)
protein:
- 1 thin Yogurt
- Lean ham (50g to 80g)
- Lean cheese (50g to 80g)
- Whey Protein (1 dose)
Complex carbohydrates and fiber:
- 1 piece of fruit (about 100g)
- 1 Tosta
- 2 tablespoons nuts
On training days - before training
- Take a vial of L-carnitine
Xtreme L-Carnitine 3000mg 20 vials
€19.99
Acetil L-Carnitina 90 cáp.
€11.99
L-Carnitina Líquida de Limão 20 ampolas
€15.99
On training days - After training
- Supplementation: Take a dose of protein isolate (Hint: ProEffect Isolate)
- Eat a piece of fruit (apple, pear, Peach, Pineapple, Kiwi, Banana)
Dinner: Suggestions
(Choosing a protein source, a source of carbohydrates and a source of fiber)
Protein_
- Fish (150g to 200g)
- Meat (150g to 200g)
Carbohydrates:
- 2 tablespoons of rice or pasta
- 1 small baked potato
Fibras_
- Salads or vegetables (about 150g in raw; here are not accounts lettuce / rocket, because the energy contribution is negligible)
- Vegetable soup (no potatoes / beans or pasta)
snack Night
(Choose a protein source)
Protein_
- Fresh / lean cheese (50g to 80g), or low-fat yoghurt
- A protein dose sustained release (Hint: Win 100% Hi-Protein Standard) or casein
Prime Casein 2.0 1250 g
€24.99
Caseína Micelar 1500g
€31.99
100% Micellar Casein 2lbs (907g)
€29.99
NOTE: This plan is essentially a high - protein diet, suitable for healthy people taking part in sport. The slimming process should always be accompanied by a specialist in the field of nutrition or a doctor.
This is a program for sports enthusiasts who regularly go to the gym but have yet to burn the rest of the abdominal fat or the tire that insists on not leaving.
Every day
Breakfast: Suggestions
(Choosing a protein source, a source of carbohydrates (in addition to fruit piece), and a source of essential fatty acids)
Complex carbohydrates and fiber:
- 1 Piece of fruit (always)
- 1 Oat portion (about 15-20g)
- 1 Cereal portion (about 30g)
- 2 slices of toasted bread
protein:
- Ham Peru (100g)
- Chicken (100g)
- 2 eggs
- 1 thin Yogurt
- Or modified release Protein Whey Protein
Essential fats:
- Unsalted butter (1 tablespoon full dessert)
- Peanut butter
- Avocado (1/2 avocado)
Suplementação_
- Multivitamin (Note: especially important recommendation when practice of a reduced calorie diet, which may not provide an adequate intake of micronutrients, if there is not enough variety in food.)
- Fat Burner (Hint: Xcess)
- Whey Protein (Tomar if you can not consume a source of protein at breakfast)
Multi PRZ 60 tabs
€9.99
100% Whey Hydro Isolate SS 2000 g
€49.99
XCESS Ultra Concentrate 60 caps
€19.99
Snack morning: Suggestions
(Choosing a protein source, a source of carbohydrates)
protein:
- 1 thin Yogurt
- Lean ham (50g to 80g)
- Lean cheese (50g to 80g)
- Whey Protein (1 dose)
Complex carbohydrates and fiber:
- 1 piece of fruit (about 100g)
- 1 Tosta
- 2 tablespoons nuts
Lunch: Suggestions
(Choosing a protein source, a source of carbohydrates and a source of fiber)
Protein_
- Meat (150g turkey breast, chicken, beef steak or pork)
- Fish (150g - Salmon, tuna or other)
Carbohydrates:
- 2 tablespoons of brown rice soup
- 1 Baked Potatoes
- 2 tablespoons of soup noodles
Fibres:
- Salads or vegetables (about 150g in raw; here are not accounts lettuce / rocket, because the energy contribution is negligible)
- Vegetable soup (no potatoes / beans or pasta)
- 1 piece of fruit (about 100g)
Afternoon Snack: Suggestions
(Choosing a protein source, a source of carbohydrates)
protein:
- 1 thin Yogurt
- Lean ham (50g to 80g)
- Lean cheese (50g to 80g)
- Whey Protein (1 dose)
Complex carbohydrates and fiber:
- 1 piece of fruit (about 100g)
- 1 Tosta
- 2 tablespoons nuts
On training days - before training
- Take a vial of L-carnitine
Xtreme L-Carnitine 3000mg 20 vials
€19.99
Acetil L-Carnitina 90 cáp.
€11.99
L-Carnitina Líquida de Limão 20 ampolas
€15.99
On training days - After training
- Supplementation: Take a dose of protein isolate (Hint: ProEffect Isolate)
- Eat a piece of fruit (apple, pear, Peach, Pineapple, Kiwi, Banana)
Dinner: Suggestions
(Choosing a protein source, a source of carbohydrates and a source of fiber)
Protein_
- Fish (150g to 200g)
- Meat (150g to 200g)
Carbohydrates:
- 2 tablespoons of rice or pasta
- 1 small baked potato
Fibras_
- Salads or vegetables (about 150g in raw; here are not accounts lettuce / rocket, because the energy contribution is negligible)
- Vegetable soup (no potatoes / beans or pasta)
snack Night
(Choose a protein source)
Protein_
- Fresh / lean cheese (50g to 80g), or low-fat yoghurt
- A protein dose sustained release (Hint: Win 100% Hi-Protein Standard) or casein
Prime Casein 2.0 1250 g
€24.99
Caseína Micelar 1500g
€31.99
100% Micellar Casein 2lbs (907g)
€29.99
NOTE: This plan is essentially a high - protein diet, suitable for healthy people taking part in sport. The slimming process should always be accompanied by a specialist in the field of nutrition or a doctor.
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