Eggs,Low Fat Milk, Chicken Breasts - Not wings, legs or thighs.. thats the bad stuff, Wheat bread, Oatmeal, Turkey, Potatoes, Vegetables, Fruits, Peanuts, Peanut butter, WATER, WATER, WATER, Maybe some 100% whey
If this sounds different and plain compared to your current diet you will adjust.. don't feel like you're gonna give up because your diet is plain. As long as you stick to eating good foods most of the time you can eat out sometimes. If you go to a restaurant with a friend or something just think healthy.. don't overdo it on the sauces, water instead of soda, wheat instead of white. I was 185-190lbs like 22% bf in 10th grade, and most of my results came from the small choices that I mentioned.
mix those up into your diet (breakfast, snacks, lunches, dinners, pre workout, post workout)
As long as your working out hard, and getting your nutrition from good sources you don't have to worry too much about adding body fat.
Increase your cardio, do it after workouts or in the morning (glycogen stores are at their lowest levels and your bodies ability to utilize fat as energy is slightly increased at these times) and lift, lift, lift! and lift hard! don't do 15-20 reps light weight like some people may say. It isn't going to target fat loss, its going to result in muscle loss.. Lift heavy like you're trying to build muscle (because thats what you are trying to do)
I know I didn't give you a written plan.. because thats not gonna work.
If I tell you something like.. breakfast -eggs, lunch - chicken, snack1 - protein shake.. you're gonna give up after 2 weeks. It isn't very fun, its annoying and it just wont work.. especially for someone new to dieting. Just plug in those foods that I listed to whenever you're hungry basically.. don't take in huge excess amounts of calories that you don't need and you'll do fine.
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