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Get Lean Diet
I have been researching methods to lose weight in a healthy manner and decided to call in the “big guns” – no I actually called the BIG GUNS – the nutritionist who helped me with this diet is also a body builder who really knows how to trim the fat off every area of your body – especially the torso. If it is six-pack abs you want, combine this diet plan with cardio activity and abdominal exercises as listed in the Washboard abs and Lose the Love Handles Articles on the StewSmith.com Stew Smith Archive.
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For this diet, the goal will be 5-6 meals a day, spaced out every three-four hours. The stomach takes about three hours to empty, so try to keep it full but never stuffed. The small meals are just enough to keep you satisfied until your next meal. Remember, when you skip meals your metabolism slows down and you will not burn calories as well. Eating and exercise actually boost your metabolism. The base of the diet will be higher protein, low / moderate complex carbohydrates for the energy, and low / moderate fat. If you have your exercise routine all figured out – great. If not, one of the eBooks from the StewSmith.com Fitness Store, you will now have the tools to really get lean this summer. Here are the diet recommendations:
Sample Meal Ideas - This is A way to eat not THE way to eat:
6:00 AM Meal 1 (this meal can have more calories (fat, protein, carbs) because you have all day to burn it off)
5 egg omelet - (Egg whites optional) (Use a little cheese and pepper for taste) if you want add some ground turkey breast, or vegetables)
2 slices of wheat toast or small multi grain bagel (I put low fat peanut butter and sugar free jelly)
(Nine Grain bread is a great toast in this case ff you must eat bread - BUT Avoid all white breads, pasta, flour etc…)
Work out! – DO cardio in the AM.
9AM Meal 2 Post workout (eat protein / carbs / good fats after the workout - it helps recovery and prep for next workout)
Skim milk with banana or Oatmeal with raisins in it. (You could even go with small portions of both if you want.
NO Fat Yogurt
(Still have a piece of fruit if you have oatmeal.)
12:00 Noon Meal 3
Ground Turkey Breast with a little cheese ( NO MAYO – Mustard, A1 sauce, low fast salad dressing) in a Whole wheat wrap. I often have 2 of these! (If you like peppers or vegetables like that you can throw them in since they add no fat)
Baked Lays chips regular
Broccoli (light butter you can use the spray if you truly want to avoid all fat)
Piece of fruit
3:00PM Meal 4
1 can of Tuna fish or egg whites here again with a multi-grain, whole-wheat bagel / bread.
However; since most people are at work and have to have food that is easy, settle for another wrap, yogurt, and cold carrots.
5:00 workout - Lift or calisthenics in the early evening.
Post workout Meal #5
I recommend a protein shake right after workout like a myoplex just be sure the one you get is low in fat. If you don’t want to drink supplement drinks, have a can of tuna with little to no mayo, or a piece of chicken on top of a salad and a few wheat crackers and pickles mixed in.
Dinner! Again you can have GOOD carbs here to give you energy back, but avoid fat since you are about to lay down and go to bed in the next few hours. The last thing you want is fat before you go to bed because then it is simply going to be stored.
Try the Barilla Multigrain pasta. It is THE pasta to eat since it has 10 grams of protein in a serving. I would have this with turkey breast in it, or lean steak, fish, or chicken breast with a sauce of your choice, just avoid fat sauces. This way post workout you are getting good carbs and protein. Use wheat bread and just use garlic on it so you have healthy garlic bread.
Now your day is done – good eating mixed with 1-2 workouts. The workouts can be as simple as walking 20-30 minutes or as tough as triathlon training. It is up to you and your fitness level and goals. The diet is great for any person trying to lose body fat.
Do not forget to drink WATER! See The Importance of Water article for more details. Water is the key. Drink it before you eat - it fills you up. Remember it takes the human body about 15-20 minutes to realize it is full so give yourself time with small portions and you will be full. Know that you just will not feel that way right away. I always tell myself to eat when the clock says to eat not when my body says to eat. This way I am never full and I am never hungry. This is a rough idea of how I eat listed below are some other meals I would try:
Salad-chicken- no fat dressing
Multi-grain Pasta-turkey sausage-peppers (red yellow & orange) fat free Italian dressing (a cold dish)
Turkey breast burger on wheat bread
Egg whites are always a good meal! (Egg whites are just so healthy)
Subway roasted chicken breast avoid mayo use the honey mustard or nothing
no fat yogurt
Just check food labels and keep the fat down. I would say below 50 grams or so. The goal is eat fruits and vegetables, multi-grain pasta and breads with chicken, lean meats, fish and avoid processed foods as much as you can.
Like most people, I eat the same things a lot over and over and over! It is boring but you get use to it like anything. Just get out of the bad habits of junk food, fast food, and sugary sweets and you will like the results. These times are negotiable - basically to fit your schedule - try to eat every 3-4 hours for optimal energy for performance.
If you are diabetic or have other medical issues, contact a doctor or registered dietician before changing your eating habits.
If you mix in one or two short workouts in the day you can make your mini-meals protein and carb enriched to replenish your energy level and give the body needed muscle building / fat burning fuel. The chart below will help you with ideas of how to use this diet in your day with a variety of foods. Each one of the blocks represents an idea of what to do for that meal. Do not think you can eat the entire column and still be on the diet – pick a block and eat and always drink water. For more ideas you can see my motivating diet plan page. http://www.stewsmith.com/linkpages/dietplan.htm.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at email@example.com.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The Special Forces Physical Fitness Workouts
The OCS, ROTC, Service Academy, & Bootcamp Workouts
New - Army PRT and CRT
The Law Enforcement Physical Fitness Test Workouts
Some Titles Above available in Print Softcover Format