Diet Plan For Weight Lifting And Fat Loss


Diet is just as important for weightlifting and fat loss as it is for gaining muscle. Diet Plan For Weight Lifting And Fat Loss In fact, it is 75% of the equation when you are trying to build muscle and lose fat at the same time through hard training. That’s why it’s one of the most important components of your workout. Use this diet plan to drop that gut and firm up.


With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Lean Muscle

You’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. News flash: While that’s critical to your ultimate success, it’s just not enough for you to lose the excess fat.

To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It’s the backbone of your entire plan, the foundation of a hard body.

Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. “The diet is 65% of what you need to get in shape,” he says. Juge would know, as he’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.

You’ve got 28 days to get to your goal, so we’ve recruited Juge to help you every step of the way. He’s adapted a traditional bodybuilding competitor’s diet for a noncompetitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time. With just under a month, there’s no time to fool around, so get started on your high-protein meal plan now to lose weight and build muscle while you’re at it. Go to the grocery store and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.

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Cooking Healthy

Your Get-Lean Principles

Strict. Strict. Strict. This is your mantra for the next 28 days. There’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast.

  1. Eat at least 1g of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. A high-protein intake will help you preserve lean mass during your dieting phase. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Up your protein only if you’re heavier than 250lbs, or you’re very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you’re under 180lbs, cut out 3oz of meat or chicken per day from the diet.)
  2. Keep your carbohydrates low to moderate when trying to lose weight. “On a low day you’ll have closer to 100g of carbs,” he says. “A moderate day is about 150g of carbs.” Juge prefers to rotate low and moderate days to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread.
  3. Drink at least a gallon of water per day. It’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet.

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Man Shopping Food

How to Stay on Track

Habits and cravings are the devil when it comes to dieting. Let’s first deal with habits. Juge explains that it takes a good week or two to ease into dieting. “Fast food is so easy and there’s a McDonald’s on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you.” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. “Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,” he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, it’s just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. “Most of the people who come to me are doing it for a reason,” he explains. “They’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. I always have them strive for that goal. I take front, side, and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you’re going to look like in a few weeks.”

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake. Day Five’s protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, Juge adds, you can have a low-sugar, high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

Your habits and cravings may both rear their heads at restaurants, where it’s easy to blow your diet in seconds. To stick to the plan, says Juge, be diligent in ordering. “Ask them to grill your meat without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or a vinaigrette.” After his 14 years in bodybuilding, Juge testifies that he’s found many restaurants are accommodating, so there’s no reason to avoid them as long as they’ll cook to your preferences.

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Measuring Waist

What to Expect

Some men can lose up to 5 lbs. per week, says Juge, if they follow the diet strictly. He recommends striving for a weekly 2- to 3-lb. loss for more lasting effects. “That way it’s not such a drastic change and you’ll be less likely to put all the weight back on when the diet’s done,” he adds. Weigh yourself naked just once per week, at the same time, preferably on the same scale. That way it’ll be as accurate as possible.

If you haven’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Juge’s first line of defense is upping your cardio. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If that doesn’t stimulate weight loss, Juge’s second line of defense is to cut carbs slightly. On lower days, drop to 60-80g a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150g).

Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy, and definitely look the way you want to. Follow this get-lean plan faithfully and you’ll be showing off your new, leaner body in less than a month.

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8 Snacks That Will Give You an Energy Boost

Favorite Diet Foods

Here are Juge’s picks for the top three foods to turn to when you’re trying to shed fat.

Egg whites

“There’s no fat or cholesterol and they’re pure protein. They’re very easy to prepare—they take just a couple of minutes to make.”


It’s low in sugar, high in fiber, and provides sustained energy. Choose the old-fashioned variety if you have a few minutes to spare, and the one-minute oats if you’re in a rush. In a pinch, you can even rip open a packet of instant oatmeal (plain flavor only)—just add hot water and stir.

Green veggies

They’re healthy and deliver many benefits, like fiber for improved digestion. They contain many valuable vitamins, phytochemicals, and antioxidants for better health. Plus, they’re bulky and fill you up for just a few grams of carbs per cup of veggies.

(Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl, and microwave for 2-3 minutes.)

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Man Cooking

Maintain Your Gains

Your 28 days are up; you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. No.1, he says, is to eat a good, clean breakfast. If you’re at home, it’s much easier to do—just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance), and/or some fruit. Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. “You’ve now got three clean meals taken care of,” says Juge. So if you’re eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats.

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Tuna Sandwich

Day One

Meal 1

  • 1/2 cup oatmeal (dry amount) made with water
  • 1/2 cup strawberries
  • 6 egg whites cooked with 1 yolk

Meal 2

  • 1 cup green vegetables
  • 8 oz. chicken breast

Meal 3

  • Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

  • Protein shake made w/ 40 g whey protein

Meal 5

  • Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

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Fish and broccoli

Day Two

Meal 1

  • 1 medium bagel with 2 tbsp. reduced-fat peanut butter
  • 6 egg whites cooked with 1 yolk

Meal 2

  • 1 cup brown long-grain rice (cooked amount)
  • 1 cup green veggies
  • 6 oz. chicken breast

Meal 3

  • 1 cup green veggies
  • 6 oz. lean steak

Meal 4

  • Protein shake made w/ 30-40 g whey protein

Meal 5

  • 8 oz. red snapper or halibut
  • 1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber

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Steak and Baked Potato

Day Three

Meal 1

  • 1/2 cup oatmeal made with water
  • 6 egg whites cooked with 1 yolk
  • 1 piece fruit

Meal 2

  • 1 cup green veggies
  • 8 oz. chicken breast

Meal 3

  • 1 cup green veggies
  • 6 oz. lean steak
  • Large baked potato with skin (3-4″ in diameter)

Meal 4

  • Low-carb, low-sugar protein bar

Meal 5

  • Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber

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Chicken Breasts

Day Four

Meal 1

  • 1 cup whole-grain cereal
  • 1 cup 1% milk
  • 1 piece fruit
  • 1 Tbsp. peanut butter

Meal 2

  • Large baked potato with skin (3-4″ in diameter)
  • 1 cup green veggies
  • 6 oz. chicken breast

Meal 3

  • Large baked potato with skin (3-4″ in diameter)
  • 1 cup green veggies
  • 6 oz. lean steak

Meal 4

  • Protein shake made w/ 30-40 g whey protein

Meal 5

  • 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
  • 6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber

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Steak Asparagus

Day Five

Meal 1

  • 1/2 cup oatmeal made with water
  • 7 egg whites cooked with 1 yolk
  • 1/2 cup strawberries

Meal 2

  • 1 cup green veggies
  • 8 oz. chicken breast

Meal 3

  • Large baked potato with skin (3-4″ in diameter)
  • 1 cup green veggies
  • 8 oz. sliced turkey

Meal 4

  • Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

  • 7 oz. lean steak
  • 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Weightlifting Diet For Weight Loss

Lifting Weights to Burn Fat? This Is the Kind of Meal a Dietitian Says You Should Be Eating


Most of the diet tips you hear for weightlifters have to do with building muscle. Makes sense: strength training is the number one way to build muscle, and paired with a balanced macronutrient diet with plenty of protein and healthy carbs, it’ll have you on your way to a stronger body in no time. But if your primary goal is to lose weight — not necessarily to build muscle — it can be a little harder to find the diet you need. We’re here to help, along with registered dietitian (and nationally ranked CrossFitter!) Michele Fumagalli of Northwestern Medicine and Fit Plate Nutrition.

First of all, Michele confirmed that weightlifting can help you lose weight, but it’s mostly going to be fat. No complaints here, but if you’re only tracking on the scale, you might not see big shifts. “If you’re starting to weightlift, the ultimate goal is to decrease body fat mass and increase your lean body mass,” Michele told POPSUGAR. That means that you might be able to see and feel differences in your body, with bigger muscles and less fat on top, but your actual weight may not change very much.

With that in mind, weightlifting is a very effective way to shed fat. Muscle itself doesn’t “burn fat,” as the popular saying goes, but muscle gain and fat loss are certainly connected; the more muscle mass you have, the higher your resting metabolic rate will be, meaning that you keep burning calories even when you’re not actively exercising.

Of course, the food you eat has a major role as well. To maximize your fat loss through weightlifting, Michele shared five key diet tips.

  • Eat enough calories. Underfueling will cause your muscles to break down instead of grow, “and that’s the complete opposite of what we want when we’re weightlifting,” Michele said. “If you’re not feeding your body enough, it almost sees it as a famine. It’s going to hold on to your fat reserves instead of burning them.” An easy way to figure out how much you need, Michele said, is just to listen to your body.
  • Aid recovery with fruits, vegetables, and omega-3 fatty acids. Inflammation naturally occurs after a hard strength-training workout; it’s related to the process of breaking down your muscles to help them grow bigger and stronger, which ultimately helps you burn fat. While this kind of inflammation is a “good” thing, Michele said, you can still help to bring it down and help your muscles recover faster by eating plenty of vegetables, fruits, and omega-3 fatty acids like flax meal, chia seed, walnuts, sardines, and fatty fish like salmon.
  • Balance your protein throughout the day. Protein is crucial for post-workout recovery, but it’s also an important portion of every other meal throughout your day. “You want to have some protein at pretty much every meal and snack,” Michele said. It promotes muscle growth and helps to keep you full, both big helps for losing weight.
  • Stay hydrated. “Muscles need more water,” Michele told POPSUGAR. Being dehydrated only weakens your muscles, which makes it harder to get through workouts and recover from them. Reminder: stronger, growing muscles help you burn more calories and lose more weight, so drink that water, at least a half-gallon a day.
  • Swap some — but not all — starchy carbs with vegetables. Good news: “You don’t need to completely eliminate starchy carbs,” Michele said. (Starchy carbs are the kind you find in breads, pastas, potatoes, and cereal.) However, if you’re really looking to up your fat-burning, you’ll see faster results if you do substitute some of those carbs for vegetables. Michele recommended having at least one meal where about a fourth of your plate is a healthy starchy carb like quinoa, whole wheat pasta, or sweet potatoes, and limiting them in the other two meals in your day.

What Should I Eat to Lose Weight While Weightlifting?

Now that you’ve got the facts, it’s time to figure out what you’ll actually be eating. Michele recommended planning out your meals around your protein source — simply because those usually take the longest to cook — and filling in vegetables and some starchy carbs around it. Pop a chicken breast in the oven, for example, while you sauté some spinach and boil quinoa. Here are a few of Michele’s healthy meal recommendations for weight loss:


  • Fruit-filled overnight oats
  • Open-faced breakfast sandwich


  • Spring greens with cottage cheese, blueberries, quinoa, almond slices, and balsamic vinegar. “Feel free to add leftover chicken, or use edamame to keep it plant-based,” Michele said.
  • An open-faced sandwich with turkey, cheese, lettuce, tomato, and mustard, plus sides of mandarin orange, half a cucumber, and Greek yogurt.


  • Greek yogurt
  • Two hard-boiled eggs
  • Cucumber-red pepper slices
  • A small apple with a tablespoon of peanut butter


  • Baked chicken or ground turkey with lots of veggies (choose your favorites), whole wheat pasta, and tomato sauce

The Best Diet for Fitness Training: The Facts You Need to Know


Making the commitment to exercise regularly is a terrific start to getting fit. However, without sound nutritional guidance, achieving your goals may be impossible. Tough workouts demand the right kind of fuel — and that fuel comes from the foods and beverages you consume. IN a recent study of

90,000 people, researchers found that approximately 57.9% of participants’ daily calories came from heavily refined and processed foods. These are the so-called “convenience foods” that populate the shelves of the local supermarket: canned soups, frozen meals, boxed side dishes, soda and snack foods, and so on.

Only of about 29.6% of the study’s participants ate what nutritionists call “minimally” processed foods. These are foods that our ancestors would recognize as food: fruit from the tree, vegetables pulled from the plant or ground, real meat, poultry, seafood and eggs. If you’re serious about personal weight training and fitness, you must get serious about your diet, too. Your body is built from both the workouts you complete and the foods you eat. The foods you eat provide the macro nutrients — protein, carbohydrates and fats — that give you energy to sustain you through your workout and build stronger muscles. The vitamins, minerals, antioxidants and fiber found within real, wholesome foods nourishes every cell in your body, providing the best fuel for your workouts. Think of your body like a car. You could pour the cheapest gasoline into a fancy sports car and it would still run, but over time, the engine might seize from the impurities or the car could wear out faster. By pouring only the highest-quality food into your body, you’re building a body as beautiful as the sleekest sports car. It can run faster and longer, lift heavier weights and dominate the competition. Proper fitness nutrition begins with understanding what you need to eat, when to eat, and how to maintain your eating habits for the long haul.

Proper Fitness Nutrition

Aside from injury, nothing derails a workout plan faster than poor dietary habits. If you’re serious about becoming your strongest and fittest self, eating nutritionally dense foods is essential to your workout plan. The right nutrition guidance will ensure you provide your body with the clean energy you need to perform your best. Nutrition Advice and Tips

1. Keep a food diary: A food diary can help you track not just what you eat, but also how much, when and where you ate it. Spend just one day writing down what and how much you eat, and how you feel after. No cheating! Add up the calorie total the next day. You may be surprised by how many calories you consumed. Many free online trackers and apps tally protein, carbohydrate and fat intake, as well as how well you meet the RDA for many important vitamins and minerals. It’s important to track not just your food, but when you ate it, as well. Some people also track their mood and who they were with to see if emotional eating patterns are spurring them to eat more calories than they should.

2. Calculate calories: Most diet plans focus on how many calories to eat each day, such as 1,500 or 2,000 calories for moderately active people. There are many free apps and sites that calculate how many calories you should eat for your activity level, how much to eat to maintain weight and how many to eat to lose weight.

3. Weigh and measure your food: Measuring is a pain at first, but you’ll get used to it fast. It will also make you keenly aware of what foods fill you up and what foods just aren’t worth the calories. Knowing this will help you make better dietary choices. Consider investing in a food scale — a small scale that measures ounces and grams of food. A simple set of measuring cups and spoons can also help you keep track of food portions. One easy way to set your portions is to use a measuring cup to measure a set portion into your favorite cup or bowl. You’ll be able to see exactly how much fits into your favorite bowl, and know what one cup, a half cup and so on actually looks like.

4. Eat the right food: What are the right foods? Minimally processed foods are the best for sports and weight lifting nutrition. Lean protein, complex carbs and fiber are your best friends, especially if you’re trying to lose weight. Your body needs lean protein such as turkey, nonfat Greek yogurt, fish and egg whites to build muscle and stay full. Complex carbs, such as green leafy vegetables, give you energy to burn and fiber fills you up and keeps your digestive system and hormones in alignment. Fats should be healthy, mono-saturated fats, such as olive oil, or from plant-based sources rich in omega-3 fatty acids. Walnuts, flaxseeds and similar oils, nuts and seeds provide healthy fats.

5. Don’t eat the wrong foods: Remember what 57.9% of what Americans eat? Those are the wrong foods. Avoid foods that come in boxes and bags, but read the label if you must. Processed foods usually contain tons of sugar, salt and preservatives. Start comparing labels and ignore the advertising on the front of the package. Words such as “natural” and “healthy” often hide how bad certain foods are for your waistline and heart. A good rule of thumb: the ingredients list on product packaging lists ingredients of the highest quantity first. Look for “real food” names near the top of the list and unpronounceable chemical names near the bottom of the list if you must indulge in packaged foods. Better still, save processed foods as a rare treat or time saver when needed.

6. Limit your drinking:  Alcohol has a ton of calories. It’s easy to add 400 or 500 calories to your daily total with booze, and even more if you like liquor combined with sugary mixes. Some nutritionists believe the calories consumed from alcohol are particularly bad for you because when the body receives alcohol, it burns alcohol for fuel first, then burns other fuel. If you’re drinking and eating, the calories from what you are eating may be converted to fat much faster. Alcohol isn’t worth consuming for the serious athlete. It has more drawbacks than benefits.

7. Drink water: Water is nature’s perfect thirst quencher. Drink plenty of fresh, pure water daily, including with meals. Drink about 16 fluid ounces, or two cups of water, about two hours before a workout. Sip water throughout your workout. If you’re working out in hot weather, be sure to drink more water than you think you need. Thirst is a sign that your body is slightly dehydrated. Drink to stay ahead of your thirst.

8. Avoid sugar: Sugar can be found in many foods naturally, such as fructose in fruits and sweeteners like maple syrup and honey. Refined, white sugar provides fuel and not much else for your body’s needs. It causes tooth decay and can lead to obesity. Get your sugar from natural treats such as a piece of fruit eaten for dessert, and avoid adding sugar to your diet.

Weight Lifting Nutrition

Weight lifting nutrition focuses on different things than nutrition for sports that demand endurance, such as long-distance running or speed skating. Instead, strength training nutrition focuses on enhancing protein intake to build stronger muscles. The amino acids found in protein are the building blocks of muscles. Protein is used not just to build muscles, but also to repair tears. When you lift weights, your strained muscles must be rebuilt after a workout. The body draws upon its protein reserves and any protein you eat to rebuild those muscles so they get bigger and stronger. Your body can make some amino acids, but not all. That’s why you should eat a wide range of foods. Amino acids are found in both plant and animal foods. Proper nutrition for any level of weight training includes knowing the biological value (BV) of protein sources. Biological value refers to a unit of measurement that assesses how quickly protein is absorbed by the body. The higher the BV, the faster the protein is absorbed and the faster it can be used to build muscles after a workout. Some of the best sources of protein for weight training nutrition include:

  • Egg protein: In olden days, weight lifters and body builders cracked raw eggs into a glass of milk for a protein shake. Today that’s not recommended due to fears of salmonella contamination from raw eggs. You can eat cooked eggs. Egg whites contain plenty of protein power without the fat and cholesterol of the yolks, the yellow part in the center. Egg protein has a BV of 100.
  • Meat: Beef, pork and poultry are all good sources of protein and have a BV of 80. Although they can be high in fat, leaner cuts — baked instead of fried — all provide a good source of protein in the diet. Fish can also add protein.
  • Plants: There are indeed some vegetarian weight lifters who are strong and fit and consume only plant protein. Plants do contain protein, but in much lower concentrations than animal food. Beans combined with whole grains, such as rice or quinoa, provide plenty of protein. Nuts and seeds are also high in protein, although they are also high in fat. Unprocessed nuts and seeds are best for healthy eating so that you avoid excess salt and fat added during roasting.

Meal Frequency and Timing

To keep your body in peak condition, eating small meals frequently is considered best for athletes in training. Eating every two or three hours seems to be helpful for keeping energy levels high and providing maximum nutrients for bodybuilding. Avoid eating carbohydrates alone. Pair them with a protein or a fat to blunt the insulin surge associated with a high-carbohydrate meal. The crash afterwards can make you feel hungrier than before you ate. Protein should be your go-to snack of choice. Post-workout, protein will help your body rebuild tissue the fastest. Drink plenty of water before a workout.

Putting All the Pieces Together: An Action Plan for You

Nutrition with personal training is perhaps the best way to get into shape. Understanding what you need to eat and how much to eat is a great start to reach your goals. From there, balancing your nutrition with the right intake of protein, fat and carbohydrates will help you reach for Excellence In Fitness. Your action plan may include:

  • Writing down what you eat, how much you ate and when you ate it in a food diary or using an online tracker or app.
  • Figuring out how many calories you need to eat to maintain, gain or lose weight.
  • Weighing and measuring your food to adjust portion sizes and ensure you’re not eating too much at meal times.
  • Switching from refined foods to unrefined foods.
  • Drinking more water instead of sugary juices, sodas (even diet sodas) and alcoholic drinks.
  • After weight training workouts, to boost muscle recovery and build muscles faster take in protein rich foods such as lean meats or eggs.
  • Seeing how you feel after you make dietary changes. After all, these are changes for a lifetime — not just to train for an event. You won’t stick with them if they don’t feel good.
  • Assessing your progress over time. Are the changes working? If not, what can you change in your diet to achieve your goal?

Protein is the go-to resource for weightlifting and serious athletes of all sports. Remember that what you put into your body builds your body. If you eat heavily processed foods, you won’t be able to build that lean, muscular look you’re going for. Instead, eat the best-quality foods you can afford, supplement with protein and drink plenty of fresh water. Avoid salt, refined sugar and alcohol. Get plenty of sleep and fresh air, and you’ll support your body as it transforms into your desired fitness level.

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