This diet plan is a follow up to the base diet given earlier. It is designed for those of you who want to lose fat gained whilst on a bulking diet whilst maintaining the most muscle mass possible.
(This fat loss and muscle gain diet is based on a male weighing approx 175lbs)
| Sample Workout Day | Sample Rest Day | ||
| Breakfast |
1 scoop whey protein 245g low fat greek yoghurt 150g strawberries 2Tbsp. Ground flaxseeds |
Breakfast |
1 wholemeal low-carb tortilla (6” diameter) 3 eggs (1 yolk 2 egg whites) 75g mixed peppers 40g onion 30g spinach |
| Mid-morning snack |
2 cheestring sticks 10 whole-wheat crackers |
Mid-morning snack |
1 scoop whey protein 1 orange |
| Lunch |
175g roast beef 300g mixed green salad 90g sliced tomato 50g sliced cucumber 2Tbsp. sunflower seeds 2Tbsp. olive/vinegar dressing |
Lunch |
225g chicken breast 200g brown rice |
| Pre-workout |
1 scoop whey protein 6 wholegrain rice cakes |
Mid-afternoon snack |
225g salmon 300g broccoli 80g hummus |
| Post-workout |
225g chicken breast 1 medium white potato |
Dinner |
225g rump steak 360g courgette |
| Dinner |
250g tilapia 350g green beans |
Bedtime snack |
225g low-fat cottage cheese 1Tbsp flaxseed oil |
| Bedtime Snack |
1 scoop casein protein 25g mixed nuts |
||
| DAILY TOTALS |
2,462 calories 283g protein 139g carbs 86g fat |
2,295 calories 257g protein 126g carbs 91g fat |
One Response to Fat Loss & Muscle Gain Diet Plan
Awesome! Thanks Wes, I’m looking to start cutting in the next few days, this is a great starting point for me.
- Ned