This is a sample diet for a person who is looking to build some muscle and burn some fat. The calories and times may VARY based on your schedule and nutrition needs.Many of us have hectic schedules and feel as if we are destined to just be out of shape forever, but my friend this is not the case. It is actually very simple to achieve a dream body, provided you follow the correct steps. The first step is preparation. In order to be successful youmust prepare for anything, so I always advise people to spend a few hours on a lazy Sunday afternoon and prepare allof their food for the workweek, put it into Tupperwarecontainers as individual meals and freeze it. Then you would just take a full days worth of food with youto work and you will not have to worry about being tempted to goto the Sonic Drive Thru and ruin all of the hard work that youjust put in the night before at the gym! Here is thesample diet that I used. You may modify it to suit your needs.
Meal 1 6:30am Approved Source Protein Shake 1/2 cup oatmeal 12 Almonds6.5 oz PEELED Ruby Red Grapefruit, splenda packets can be used to sweeten if desired 31g protein, 20g carbohydrates, 12g fat
Meal 2 9:30am 1 serving Grilled Chicken 2 cup Steamed Broccoli or Green Beans or 16 oz Steamed Asparagus 1 tbsp Peanut Butter 1 cup brown rice 32g protein, 36g carbohydrates, 15g fat
Meal 3 12:30pm 6 oz Grilled Shrimp Chopped Spinach 1cup brown rice 1 Teaspoon Teriyaki Sauce 12 almonds 42g protein, 35g carbohydrates, 12g fat
Meal 4 3:30pm 1scoop Protein Powder (30 grams) One small apple 30g protein, 16g carbohydrates, 2g fat
Meal 5 6:30pm 6 oz Tilapia 1 cup Brown Rice 1.5 cup Chopped Zucchini & Squash 1 serving Olive Oil 6 cashews 34g protein, 22g carbohydrates, 19g fat
Meal 6 9:30pm 5oz Mahi Mahi Steamed Cabbage 1 serving Olive Oil 1 Cup Brown Rice 34g protein, 19g carbohydrates, 10g fat
Hopefully you can use this diet and apply it to your routine and have the same great results that I had. Remember, you will need to adjust calorie and portion sizes tosuit your individual needs.