The Ultimate 28-day Fat-burning Diet And Meal Plan To Lean Muscle
” he says. Juge would know, as he's helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions. You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He's adapted a traditional bodybuilding competitor's diet for a noncompetitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.
With just under a month, there's no time to fool around, so get started on your high-protein meal plan now to lose weight and build muscle while you're at it. Go to the grocery store and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month. Strict. Strict. Strict. This is your mantra for the next 28 days. There's just no way around the diet, says Juge, and eating clean is the name of this get-lean game.
Juge's diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast. 1. Eat at least 1g of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you're lucky enough to shed. A high-protein intake will help you preserve lean mass during your dieting phase.
Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Up your protein only if you're heavier than 250lbs, or you're very hungry and need to add food during the day.
Juge suggests an additional protein shake for an easy quick fix. 2. Keep your carbohydrates low to moderate when trying to lose weight. Juge prefers to rotate low and moderate days to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread. 3. Drink at least a gallon of water per day. It'll keep you hydrated and healthy.
Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet. Habits and cravings are the devil when it comes to dieting. Let's first deal with habits. Juge explains that it takes a good week or two to ease into dieting.
The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You'll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.
To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it.
Remember, though, it's just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal. Second, take a few photos of yourself to keep your motivation up. When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge.
He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it'll taste more like a milkshake. Day Five's protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, Juge adds, you can have a low-sugar, high-protein bar.
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