The Diet Plan Get lean all over with this results-driven clean-eating guide.

How It Works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificingprotein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultracut, superlean look just in time for your moment in the spotlight.

Phase 1: Weeks 1–4
Follow the meal plan outlined here, which also includes a Food Swaps guide (on page 3). In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

Breakfast
4 egg whites
⅓ cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack
1 scoop whey protein isolate
½ large (8″) banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

Phase 1: Weeks 1–4
Follow the meal plan outlined here, which also includes a Food Swaps guide (on page 3). In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

Breakfast
4 egg whites
⅓ cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack
1 scoop whey protein isolate
½ large (8″) banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat

hase 3: Weeks 9–12
Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well hydrated. And don’t forget to swap out for your favorite foods! Note: For Week 12, see Diet Must-Dos HERE for specific dietary instructions and guidelines.

Breakfast
5 egg whites
⅓ cup (uncooked) instant oatmeal
Totals: 188 calories, 22g protein, 20g carbs, 2g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
1 cup raw green beans
10 almonds
Totals: 200 calories, 27g protein, 10g carbs, 8g fat

Lunch
4 oz skinless, boneless chicken breast
⅓ cup long-grain brown rice
Salad:
2 cups mixed greens
¼ cup tomato
¼ cup onion
1 tbsp balsamic vinegar
Totals: 227 calories, 26g protein, 26g carbs, 2g fat

Midday Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Dinner
4 oz skinless, boneless turkey breast
1 oz avocado
10 almonds
Salad:
2 cups mixed greens
¼ cup cherry tomatoes, quartered
¼ cup yellow onion
2 tbsp balsamic vinegar

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