The Gym Body Meal Plan
This bodybuilding meal plan is designed to build muscle while eliminating fat. It places a lot of emphasis on high protein foods and complex carbs. People are expected to have a workout routine while on this diet as well, so that they can burn the massive amount of calories this diet allows.
Weight training is recommended in the afternoon, when your body has had sufficient time to absorb the carbohydrates you've eaten, which will allow for maximal exertion in the gym. If you aren't going to put in a lot of time at the gym, do not go on this diet. It is designed for active people with serious bulking up goals. Because of the heavy exercise load that accompanies this diet, you can also improvise certain foods as you see fit.
Meal 1 (breakfast)
For a high protein breakfast make scrambled eggs (5 whites and one yolk) on toast with some low fat ham. Knock this down with a glass of grapefruit or cranberry juice and plenty of water. As an alternative higher carb option try a bowl of porridge with some fresh blue berries thrown in and again washed down with some fresh juice and loads of water.
Meal 2 (11am)
A protein bar or protein shake and a piece of fresh fruit.
Meal 3 (Lunch)
If going out try sushi, good grilled kebabs, baked potatoes filled with tuna (avoid tuna mixed with mayonnaise. If making your own lunch try a wholewheat pasta or brown rice salad with chicken or turkey, fresh vegetables, sultanas etc. If making sandwiches use wholewheat bread and make sure you use at least as much meat and vegetables as you do bread.
Meal 4 (4pm)
Either go for a protein shake with a good mix of protein and carb or if you want solid food, a tub of cottage cheese and a couple of pieces of fruit.
Meal 5 (post workout)
Take a shake ideally that consists of approx 50 grams of protein and 50 grams of carb to replenish muscles after intense workout. If not working out (either carb or rest day) omit this meal.
Meal 6 (dinner)
About an hour after workout and shake its whole food time and this could be a plate of chicken, brown rice and broccoli or grilled steak, baked potato and a salad. If looking for a pudding try a low fat bio yoghurt with some summer fruit or a baked apple stuffed with vine fruit.
Meal 7 (bed time)
Take a whey protein shake about an hour prior to bed. No carbs needed here as they would have a chance to be stored as body fat so just straight protein for the last meal. If you don’t fancy a shake try a tub of cottage cheese.
The 10 Best Fat Burning Foods for Women
In addition to regular exercise and a balanced diet, fat burning foods are imperative for women to incorporate into their diet to ensure that they improve their overall health and fitness levels. These foods provide nutrition, fibre, energy and essential protein for women, they will help you create a calorie deficit leading to steady yet continual weight loss.
So here’s a list of the 10 best easily available foods for women that can help in the process of burning fat and help you to shape up this summer.
1. Dairy – Milk contains high-quality protein
Milk is abundant in calcium, which triggers your metabolism to increase. By consuming between 1,200 to 1,300 mg of calcium daily, women can loose up to twice as much weight as those who consume less calcium. Milk also is a rich source of complex carbohydrates, which increases your metabolism whilst the slow releasing protein keeps you fuller for longer.
2. Raw Nuts –Proven to cut cravings
Raw nuts like almonds and walnuts are excellent snack foods that have been proven to help you feel satiated with just a small portion. These nuts are a great source of healthy fats that are needed by the body to function. A common mistake is cutting out fats completely; this is not advised and is actually detrimental to fat loss.
3. Eggs – Each packs 6g of hunger-stopping protein
Egg whites are considered one of the greatest fat burning foods for women due to the high quantity of protein that aids the body to burn fat stores. Be sure to take out the egg yolks, as this part of the egg is rich in cholesterol.
4. Turkey – Boosts your immunity after exercise
Turkey is a lean source of protein that will help women to preserve muscle mass during weight loss, help to keep your metabolism high and is more satiating than fat or carbohydrates — helping you to combat cravings.
5. Berries – A calorie-light but nutrient-rich snack
Apart from berries providing a sweet treat throughout the day, this excellent roughage source is high in fibre keeping you satisfied throughout the day. Consider adding raspberries, cranberries, blueberries, strawberries and blackberries to you diet.
6. Fish – As well as being packed with protein oil-rich fish increases your levels of satiety
Fish is considered a great health food and is extremely low in calories. It is easy to lose weight by eating fish daily because the calorie count is very low whilst essential omega fats are typically high.
7. Whey – A protein-packed way to raise metabolism
Contrary to popular belief whey protein for women is not just for helping to build muscle in the gym. Whey protein powder contains essential amino acids that burn fat and increases the feeling of fullness helping you to effortlessly reduce your calorie intake. Simply add 25 grams to a fruit smoothie for a fat fighting afternoon drink. Ideal during the summer.
8. Black Tea – Drink a cup after meals to help reduce fat storage
Black tea contains helpful nutrients that help fat from being deposited as well as helping to break down existing fat deposits already found in the body.
9. Spinach – This iron-rich veg aids muscle recovery
This dark leafy green vegetable is a great low fat food that can be included in large quantities in a healthy diet plan. What’s more interesting about this super food is the large amount of fibre found in one bunch. With a huge 30% of your recommended daily amount of fibre in one handful, this small quantity of spinach will help you burn a tremendous amount of fat.
10. Quinoa – This healthy carbohydrate helps to regulate fat storage
Not only is Quinoa a fantastic source of protein, it is a complete protein that provides all of the essential amino acids that the body needs. Quinoa is also rich in essential minerals such as zinc, selenium and iron.
Use this list of the 10 best fat burning foods to come up with ideas for your breakfast, lunch, dinner and snacks on a daily basis. Remember to enjoy yourself whilst dieting; it’s perfectly acceptable to eat foods that you like in moderation but be prepared to work even harder to burn off those additional calories when you next exercise.
The Gym Body Introduction
The Gym Body Work Out Plan
Acai Berry: Acai contains the most complete array of vitamins, minerals, and essential fatty acids. Acai contains Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin C, Vitamin E (tocopherol), iron, potassium, phosphorus and calcium.