The 7% Body- Fat Diet. We're gonna go ahead and estimate that the average gym- going dude probably has about 1. That's well within healthy levels, but it’s not going to turn many heads on the beach. To look that good, you need to get below 1. That seems to be the magic number, the body fat percentage when guys become . Let's go. Wait, first—learn how to calculate your body fat. And second—you need a solid fat- loss plan to supplement the diet—we suggest one of the 2. The 2. 1- Day Shred Series, or the original itself. THE PLANIf you’re already working out and in decent shape, you’re probably halfway to 7% body fat—hovering at around 1. We’re going to take you through the other half of the journey. We can’t promise you’ll get to 7% in eight weeks, but you may cut your number in half.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress. WEEK ONE: NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata (see recipe here)Meal 2: 6 oz (cooked) tilapia, or any lean white fish; 1/2 cup oats (dry measure)Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 1/2 cup (cooked) brown rice. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes** (see recipe here)Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp > > TOTALS: 3,6. Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout.**Because you got plenty of nutrition in your intra- workout shake, you don't neeed to rush to eat your post- workout meal. Take your time, and enjoy it. On OFF DAYS (NO TRAINING), eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter, 2 slices ezekiel toast, 1/2 tbsp organic butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato. Meal 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,8. WEIGHT TRAININGWork out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms. CARDIOPerform 4. 5 minutes of brisk walking six days per week upon waking. Consume this meal about an hour before your workout.**Because you got plenty of nutrition in your intra- workout shake, you don't neeed to rush to eat your post- workout meal. Take your time, and enjoy it. On OFF DAYS (NO TRAINING), eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,6. Amazing Fat- Burning Intervals> > > WEIGHT TRAININGWork out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms. CARDIOIncrease walk duration to 5. Mix a shake containing 1. BCAAs and consume it gradually throughout the session. Fast Bodyweight Workouts For Weight Loss > > > WEEK 3. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan. When I tell people that my diet runs between 55% and 65% of my total calories from fat, they look at me like I. Dieting is the practice of eating food in a regulated and supervised fashion to decrease, maintain, or increase body weight. In other words, it is conscious control. Diet Calculator, Body Fat Calculator. The effects of a diet or exercise program can only be monitored when you have accurate biometric data. This web page will help. Health 15 Negative Effects of Having a Low Body Fat Percentage Leaner isn't always better Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Foods That Should Be In Every Diet> > > On OFF DAYS (NO LIFTING) AND PUMP DAYS, eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,5. WEIGHT TRAININGWork out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 1. This is called a “pump day.”CARDIOPerform 5. Get a COPY of the PDFWEEK 4. Nutrition. TRAINING DAYSMeal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5.
Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Things Any Ripped Guy Can Teach You > > > On OFF DAYS (NO LIFTING) and PUMP DAYS, eat: Meal 1: 6 whole eggs, . Get a COPY of the PDF. WEEK 5. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. From fish to avocados, nuts to beans, WebMD shows you what tasty foods have healthy fats. See the benefits of adding omega 3s and other good fats to your diet. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Tasty Foods Under 5. Calories> > > On OFF DAYS (NO LIFTING) and PUMP DAYS, eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,3. WEIGHT TRAININGWork out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day. CARDIOPerform 5. 0 minutes of brisk walking four days per week upon waking. Get a COPY of the PDF. WEEK 6. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5: (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protien Berry Crisp> > TOTALS: 3,3. Kettlebell And Body- Weight Combos For Rapid Weight- Loss > > > On OFF DAYS (NO LIFTING) and PUMP DAYS, eat: Meal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,2. WEIGHT TRAININGWork out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks). CARDIOPerform 5. 0 minutes of brisk walking four days per week upon waking. Get a COPY of the PDF. WEEK 7. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4 (Pre- Workout): 5. Intra- Workout: 9. Meal 5 (Post- Workout): 2 Yam- Apple- Almond Pancakes. Meal 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Protein Berry Crisp> > TOTALS: 3,3. Foods that Fill You Up While You Trim Down > > > OFF DAYS (NO LIFTING) AND PUMP DAYSMeal 1: 6 whole eggs, 1/2 tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado. Meal 2: 5. 0g whey isolate, 2 tbsp almond butter. Meal 3: 6 oz (cooked) grass- fed beef, 1 cup green vegetables. Meal 4: 6 oz (cooked) tilapia, 1 cup dark- colored berries, 2 slices Ezekiel toast, 1/2 tbsp organic butter. Meal 5: 6 oz (cooked) chicken, 1 cup vegetables. Meal 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables> > TOTALS: 2,1. WEIGHT TRAININGWork out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day. CARDIOPerform 5. 0 minutes of brisk walking three days per week. Get a COPY of the PDF. WEEK 8. NUTRITIONOn TRAINING DAYS, eat: Meal 1: 1 serving Egg Frittata. Meal 2: 6 oz (cooked) tilapia, or any lean white fish.
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