Las Vegas Personal Trainer

My fat loss diet is cheap, simple, easy to follow, and leaves you satisfied because you will be feeding your body the right nutrients at the right times which will limit any and all hunger pains. Some hunger pains are normal, but they only mean you should eat a few more bites of the right food at the right time.

This is a sample diet for a 165 lb male, who is average height and 15% bodyfat. You must adjust acordingly depending on your activity level and bmi.

Morning Two scoops protien powder = 50 grams of protien. Add in 1/4 cup of frozen blueberries or a berries melody with NO SUGAR ADDED "buy in health food store". Blue berries are full of cancer fighting antioxidats, and new research has lead to discoveries that blueberries help reduce bodyfat levels when consumed everyday.

I recommend blueberries and whey protien in the morning because both are fast acting and easy to absorb. Your body has been fasting without food for the past 8 hours and needs it quick. You should also take a few green tea extract pills and your other vitamens, and try to get 100 grams of a complex carb in you. A perfect example is 1 slice of rye bread or whole grain bread, don't however eat white bread, or flour bread. This will fuel you enough until your mid morning snack.

Mid Morning Snack: 2 hours later Hopefully by now you are at your job/school and moving around a bit. By now you might start having a few hunger pains. Perfect time for you to consume a mid morning snack. I recommend a red apple or simular low GI fruit, and 1 oz of Raw Walnuts or almonds. The walnuts and almonds are calorie dense, so 1 oz = 200 calories so don't consume to many. On the plus side is they are full of Omega 3 fatty acids and healthy fats which lower bad cholestroal, and raise good cholestroal. Also because they are a fat, they digest slow and will be more filling than say eating a candy bar or another peice of bread. This 300 calorie snack should last you till lunch.

Lunch I believe lunch should be the biggest meal of the day. Your body has digested breakfast and working optimally to now eat a large meal. I recommend 2 grilled chicken breasts or simular lean meat equalling 50 grams of protien. You should also load up your plate with either raw or steamed vegtables. For a carb you should eat brown rice or another healthy rice. I like to mix this all up and add a ton of hot sauce to help with the blandness as well as help burn fat.

Most hot sauce has a thermogenic effect on the body. This means it helps heat up your body and raise your metabolism. It also has virtually no calories so consume as much as you like.

This is a big meal and should equal 600-700 calories. Drink plenty of water after this meal to help break it down so your body can transport the nutrients into your blood stream and into your muscles and fat, helping burn the fat of course.

After work shake After work or school try to consume 1 scoop of protien powder equalling 25 grams of protien. Also you can either eat 1 slice of break for a complex carb, or a peice of fruit like an apple "your choice". This will act as your pre workout shake. Because now of course you are going home and going to workout right?>

After workout Shake After you workout you need another protien shake. 1 scoop 25 grams of protien powder, and 1/4 cup of berries should be enough to help your body repair all the muscle fibers it just tore during your workout. You need the berries sugar to restore lost glysogen stores it used up during your workout. Glysogen is the fuel your muscles uses to preform workouts, once it's depleted you become week, and a fast acting sugar like blueberries is perfect for restoring it so you will be strong for your next workout.

Late night meal One half cup of cottage cheese, mixxed with 1oz of walnuts, and any seasonings you like that have no calories "italian, caraway seeds, pepper, hot sauace, whatever u want ot make cottage cheese less bland. "
Cottage cheese is the perfect late night protien and snack because it is full of a slow absorbing casiene protien, as well as the walnuts will provide you with all the omega 3 fatty acids your body needs to repair muscle and tissue during the night.

IF after this meal you still have a few hunger pains, dont be afraid to go to fridge and eat a few more bites of cottage cheese. Sometimes a few more is all you need. Be careful with the walnuts, they are calorie dense,.

This diet is only 1766 calories or so, 190 grams of protien, only 123 grams of carbs, and 60 grams of excellent fat which will help lower your bad fat and cholestroal.

This diet is almost perfect for anyone from 160 to 200 lbs. For someone on the 200 lb side, you should try eating a few more calories, mainly from protien, and for someone on the 160 side, if your goal is fat loss, you can continuly slowly 1 lb a week or so, or lower calories slightly by 50-100.

This is not a low carb diet. You get plenty of NATURAL carbs for the fruit, vegetables, walnuts, and bread, and enough fiber to help out your digestion. Your body will burn fat faster if you eat these good carbs, than if you go on a no carb diet. My theory is because the added fiber and fruits and vegetables. For whatever reason eating fruits like blueberries sends singals to your body that tell it it's ok to shed fat. Perhaps your body knows i'ts getting a very nutrient rich diet from the blue berries, and senses starvation isn't likely.

Also the moderate level of Fat is a good thing because it all comes from natural omega 3 fatty acid fats from the walnuts. It is this kind of fat that is good for you, your heart, and for reducing body fat. Omega 3 fatty acids are found in fish like wild alaskan red salmon, but are very high in walnuts as well, and should be a staple of any healthy diet. In fact most of your fats should come from these sources, or other good fats like olive oil and avacados.

Following this diet a 200 lb man who works out with weights 3 times a week, has a fairly physical job, and also does cardio 3 times a week can expect to lose 2-3 lbs a week. During the first week you may lose 5-10 more lbs, and it's usually not fat, its what is called water weight, and comes off fast once your on this diet. After the second week though, fat losss slows to more around 2 lbs /wweek till 175 and 1.5 till 165, then 1 lb a week until 160.