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Reducing calories always causes you to lose
weight. Yet two factors control whether you'll lose mostly body-fat or
muscle tissue as well; how many calories and how much protein you eat.
Eating too few calories affects your ability to exercise at high levels of
intensity, as well as slows your metabolic rate (an important factor in
losing body-fat). Fasting or starving yourself will not only cause your
body to burn lean muscle mass for fuel, but could also put you into a state
of ketosis.
When you drop your calories from fats and carbohydrates, protein becomes a
reserve fuel source (in addition to the body-fat you'll be burning). If you
eat too little protein each day, your body may use up body protein, causing
a loss of muscle, a slower metabolism and a softer appearance.
Low-carb diets deplete muscle-glycogen levels to
trigger the body to rely on fat for fuel. High-intensity aerobics further
depletes glycogen levels to burn away more unwanted fat. For best results,
do cardio before you eat (when glycogen levels are lowest). Stay on a
low-carb diet for two weeks. Then on the 15th day, increase carb
consumption to two or three grams per pound of bodyweight and decrease
protein to one gram per pound of bodyweight. You can follow a low-carb diet
for eight or nine weeks, as long as you take a break from it for one day
every two weeks to give your body a mental and physical relief.
Shown below are diets that could be used by either
male or female to reduce body-fat, and maintain lean muscle. Substitutions of certain foods are acceptable,
if they're in the same food group and roughly the same categorized gram and
caloric count.
For those
weighing 170lbs or more
|
Time
|
Meal
|
Protein
|
Carb’s
|
Fats
|
Calories
|
|
6:30am
|
30 min INTENSE CARDIO
|
4 to 5
|
times
|
per
|
week
|
|
7:00am
|
1 pkg
plain oatmeal
|
5
|
22
|
3
|
140
|
|
-
|
1 whey
protein drink (50g)
|
22
|
1
|
0
|
92
|
|
-
|
-
|
26
|
34
|
2
|
252
|
|
9:00am
|
1/2
cup fat-free cottage cheese
|
30
|
10
|
0
|
160
|
|
11:00pm
|
6oz
baked chicken breast
|
48
|
0
|
4
|
232
|
|
1:00pm
|
1 can
tuna
|
33
|
0
|
1
|
114
|
|
-
|
1
tbsp miracle whip free
|
0
|
2
|
0
|
15
|
|
-
|
-
|
33
|
2
|
1
|
129
|
|
3:00pm
|
6oz
baked chicken breast
|
48
|
0
|
4
|
232
|
|
-
|
1
tbsp miracle whip free
|
0
|
2
|
0
|
15
|
|
-
|
-
|
48
|
2
|
4
|
247
|
|
5:00pm
|
1 whey protein drink (50g)
|
22
|
1
|
0
|
92
|
|
5:30pm
|
1 hr RESISTANCE TRAINING
|
2 to 3
|
times
|
per
|
week
|
|
7:00pm
|
1 whey protein drink (50g)
|
22
|
1
|
0
|
92
|
|
-
|
1/2
med banana
|
1
|
15
|
0
|
55
|
|
-
|
-
|
23
|
16
|
0
|
147
|
|
9:00pm
|
6oz
baked chicken breast
|
48
|
0
|
4
|
232
|
|
-
|
1
tbsp miracle whip free
|
0
|
2
|
0
|
15
|
|
-
|
1/2
broccoli stalk
|
3
|
4
|
1
|
23
|
|
-
|
-
|
51
|
6
|
5
|
270
|
|
TOTAL
|
Daily gram intake
|
282
|
60
|
17
|
1509
|
|
-
|
Percentage of daily intake
|
69%
|
22%
|
9%
|
100%
|
*Some gram
counts and calories may alter with brands and flavors.
For those weighing 169lbs or less
|
Time
|
Meal
|
Protein
|
Carb’s
|
Fats
|
Calories
|
|
6:30am
|
30 min INTENSE CARDIO
|
4 to 5
|
times
|
per
|
week
|
|
7:00am
|
1 pkg
flavored oatmeal
|
4
|
33
|
2
|
160
|
|
-
|
1 whey protein drink (50g)
|
22
|
1
|
0
|
92
|
|
-
|
-
|
26
|
34
|
2
|
252
|
|
9:00am
|
1/4
cup fat-free cottage cheese
|
15
|
5
|
0
|
80
|
|
11:00pm
|
3oz
baked chicken breast
|
24
|
0
|
2
|
116
|
|
1:00pm
|
1/2
can tuna
|
17
|
0
|
1
|
57
|
|
-
|
1
tbsp miracle whip free
|
0
|
2
|
0
|
15
|
|
-
|
-
|
17
|
2
|
1
|
129
|
|
3:00pm
|
3oz
baked chicken breast
|
24
|
0
|
2
|
116
|
|
-
|
1
tbsp barbeque sauce
|
0
|
5
|
0
|
18
|
|
-
|
-
|
24
|
5
|
2
|
134
|
|
5:00pm
|
1 whey protein drink (50g)
|
22
|
1
|
0
|
92
|
|
5:30pm
|
1 hr RESISTANCE TRAINING
|
2 to 3
|
times
|
per
|
week
|
|
7:00pm
|
1 whey protein drink (50g)
|
22
|
1
|
0
|
92
|
|
-
|
1/2
med banana
|
1
|
15
|
0
|
55
|
|
-
|
-
|
23
|
16
|
0
|
147
|
|
9:00pm
|
3oz
baked chicken breast
|
24
|
0
|
2
|
116
|
|
-
|
1
tbsp miracle whip free
|
0
|
2
|
0
|
15
|
|
-
|
1/2
broccoli stalk
|
3
|
4
|
1
|
23
|
|
-
|
-
|
27
|
6
|
3
|
154
|
|
TOTAL
|
Daily gram intake
|
178
|
69
|
10
|
1104
|
|
-
|
Percentage of daily intake
|
67%
|
24%
|
9%
|
100%
|
*Some gram
counts and calories may alter with brands and flavors.
|
