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My Fat Burning Diet

This post is for those of you who ask me what I do to drop body fat while maintaining as much muscle as I can. This is NOT my typical maintenance diet. This is a nutrition plan that I use when I want to cut my body fat down. This is a diet that can be used for up to 4 weeks so you can burn that extra body fat to show that muscle underneath. Feel free to use this as a guide for the types of foods you should be focusing on and the type of nutritional timing that has worked for me. If you need help getting started, check out my Nutrition 101: How to Eat for Results post FIRST!

Principles of Burning Fat

Focus on the RIGHT Type and Amount of Protein/Carbs/Fats

1. Protein: Protein is critical for building muscle as well as an energy source. Your protein will be high with this diet. It will consist of up to 50% of your daily calories. Lean Protein Sources include: Grass Fed Lean Beef, Chicken, Fish, Eggs, Dairy (cottage Cheese, Greek Yogurt), Whey Protein.

2. Carbs: Carbs are your bodies main energy source. In this plan, you will see a reduction of carbs, roughly 25%-30%, which will help you to make your body utilize body fat as energy. Complex Carbohydrates include: fibrous fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, sweet potatoes, brown rice, wild rice, quinoa, etc but keeping these carbs to 1-2 servings per day.

3. Fat: Healthy fats are crucial for many functions of the body, including hormone balance and protein synthesis. It is crucial you get adequate healthy fats in your diet, 20%-30%. Healthy Fats include: Avocado, Nuts, Seeds, Olives, Olive Oil, Fatty Wild Fish (salmon, sardines, anchovies) , etc.

4. Total Calories and Ratios: This will differ from person to person but I aim for roughly 12 calories per pound of body weight and roughly 45-50% protein, 25-30% carbs and 20-30% fat. This works very well for me. For example 170lbs x 12 = 2040 calories.

5. Nutrition Timing: Time is important. Protein should come throughout the day. Roughly every 2-3 hours. I try to base most of my carbs around breakfast and my workout. This helps me to get the most out of my workouts, aiding in energy and recovery. As the day goes on I focus more on veggies, protein and fat.

6. Hydration: This is a very important principle that is often overlooked. You should shoot for about a gallon of water per day. You also want to watch your sodium intake. Grab a big water bottle and take it with you where you go.

7. Log Your Food! You can’t reach your goal if you don’t have a plan. Log your food to make sure you are on the right track. Don’t guess. Guessing will just lead to frustration. Check out my post about logging your food for easy ways to do it.

Sample Diet (Resistance/Strength Days)

Pre-Workout Meal (upon waking)

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat
- 1 Apple or Oatmeal = 100 cal, 0g protein / 24 g carbs / 0gfat
- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat

- L-Carnitine

-CLA

Post Workout Meal

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- R&R (Results & Recovery Drink) = 220 cal, 15 g protein / 40 g carbs / 1 g fat

BreakFast

- 2 Whole Egg, 3 Egg White Omlette = 220 cal, 27 g protein / 0 g carb / 13 g fat

- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat

- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat

- 4 oz Organic Skim Milk + Water = 40 cal, 4 g protein / 6 g carb / 0 g fat

- Omega 3s (2-3 gram)

Lunch

- Chicken 6 oz. =220 cals / 35g protein /1 g carb/5g fat

- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat

- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 4 0z Chicken = 220 cal, 30 g protein / 0 g carbs / 5 g fat

- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

Evening Snack

- Greek Yogurt (plain, non-fat) = 120 cal, 22 g protein / 7 g carb / 0 g fat.

- Almond Butter = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2200 calories / 240 g protein / 170 g carbs / 62 g fat ( approximately 45% protein, 30% carbs, 25 % fat

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Sample Diet (Cardio Days)

Pre-Workout Meal (upon waking)

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- E&E Pre-Workout (15 mins before workout) = 40 cal, 0g protein/ 6g carb / 0g fat

- L-Carnitine

-CLA

Post Workout Meal

- Whey Protein (1 Scoop) = 120 cal, 25g protein/0 g carb/ 0g fat

- R&R (Results & Recovery Drink) (1.5 scoop) = 165 cal, 7 g protein / 30 g carbs / 0 g fat

BreakFast

- 1 Whole Egg, 4 Egg White Omlette = 160 cal, 27 g protein / 0 g carb / 8 g fat

- Ezekiel Sproated Whole Grain Toast = 80 cal, 4 g protein / 15 g carb / 1 g fat

- Organic Light Cheese = 60 cal, 6 g protein / 0 carb / 3 g fat

AM Snack

-Shakeology = 150 cals, 18g protein / 17 carb /1g fat

- Omega 3s (2-3 gram)

Lunch

- Turkey 6 oz. =220 cals / 35g protein /1 g carb/5g fat

- Avocado = 100 cals 1g protein /5 g carbs / 9 g fat

- Salad = 30 cal, 0 g protein / 3 g carbs /4 g fat

PM Snack

- Quest Bar = 170 cal, 20 g protein / 24 g carb / 7 g fat

Dinner

- 6 0z Salmon = 260 cal, 44 g protein / 0 g carbs / 9 g fat

- Broccoli (cooked) = 100 cal, 4 g protein / 14 g carbs / 5 g fat

- Mixed Green Salad = 10 cal, 1 g protein / 2 g carb

Evening Snack

- Casein Protein (1 scoop) = 120 cal, 23 g protein / 4 g carbs / 1 g fat

- Walnuts (1/2 serving) = 100 Cal, 4 g protein / 3 g carb / 9 g fat

OVERALL = 2000 calories / 245 g protein / 125 g carbs / 62 g fat ( approximately 50% protein, 25% carbs, 25 % fat