How to get a Beach Body – Part 5: Sample Eating Plan

Fat Loss 101 – Part 5: Sample Eating Plan

In case you’re behind…

Part 1 HEREPart 2 HERE: Part 3 HERE: Part 4 HERE:

Alright, you’ve got all the tools together now.  The foundation has been set.  Now that we have everything else together its time for a sample of what your diet should look like.  You can adjust the meals based on your own training schedule and I’ll assume you train after work around 6pm.  Feel free to adjust your meals around when you train free music for laptop.

7:00am:  600 kcal

  • 1 serving Greek Yogurt
  • 1 serving 85% + dark chocolate
  • 1 handful raw almonds
  • 1/4 cup Strawberries
  • 1/4 cup Blueberries

10:00am: 200 kcal

  • 1 apple
  • Carrots, Celery and Hummus

12:00: 675kcal

  • Salad with romaine, spinach, carrots, tomato, broccoli, onion
  • 1/4 cup kidney beans
  • 2 hard boiled eggs
  • 2 oz cheese
  • Olive oil based dressing

5:00pm: 125kcal

  • 1 banana

6:00pm – Train

7:30pm: 700kcal

  • 1 medium sweet potato baked
  • Salmon (I really enjoy it broiled)
  • Roasted Brussel Sprouts

Right there you’ve got 2,300 calories for the day and you’re eating nutrient dense healthy foods.  No crash diets here.  This would be a starting point for a healthy and active (training 3-5 hours per week) adult male.  I would drop the calories by about 200-300 calories for the females out there.  You can easily do this by cutting back a bit on the serving size.  Easy as cake herunterladen.

I really did not want to understate the importance of creating a calorie deficit in this article series.  The basic idea is to burn more calories then you are taking in.  As John Berardi puts it, when we’re trying to lose weight, we’re looking to sneak calories out of our diet, learn more about leptitox and how it can help you out.  That’s what we’re going for herunterladen.

Try to keep the calories consumed even each day.  Take a look at your progress at the end of each two week interval and decide whether or not you need to increase calories, decrease them, or stay the same.  A general guideline is to shoot for 1-2 pounds of weight loss per week.

If you want some help with your food journal you can try using fitday.com.  FitDay is a food log program that you can use on your computer or iPhone.  It makes calorie counting and journaling a lot easier.  Here’s a link to fitday.

Before I wrap this up I wanted to go ahead and say that will power is a large part of this journey.   Chances are that you know exactly what you should and shouldn’t be eating at any given time.  The challenge is being true to your goals.

I’ll end this with a little bit of tough love.  Don’t be a wimp.  We’re a nation of obese out of shape fatties.  Its the sad truth.  We’re fortunately in control of our health and well being.  Get to work.  There’s no secret weapon or magic bullets, just hard work and persistence.  Don’t let anyone else fool you.

Buns of steel,

Dan Pope

P.S. If you guys enjoyed this article please sign up for the newsletter in the top right hand portion of the page.  Let me know what you think of this whole spiel and if you’ve successfully used any of these tricks please share!

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