Lead By a Sample
November 24, 2008
If you want a lean body and more muscle, there is a method to the madness to make the ladies turn there heads and to look dashing (not to mention hot) in your best dressed.
You need to up your calories by 10 to 15 percent. The protein in your diet needs to be at a 30 percent increase and fat should only be 10 percent of your daily diet. So, if you follow a simple daily routine with your calorie intake you can have the body you crave. Also make sure to eat 5 meals a day along with your snack.
For your 1st meal of the day have 3 egg whites and 1 egg, 2 slices of fat free cheese and 3 slice of whole grain bread with no butter. Wash it all down with 10 oz’s of oj. This will start your day off right.
2nd meal of the day should consist of 1 6oz can of water packed tuna, 1 bagel, salad (green) with 1 tbsp of low fat dressing. Have an apple for dessert.
3rd meal is broiled chicken breast, 8 oz, 2 cups of steamed rice and 2 fig cookies.
4th meal is simply a low-fat Whey protein powder (any kind will do) and mix it with 2 cups of oj.
5th and last meal of the day is broiled fish 8 oz, 12 oz of baked potato and another green salad with 1 tbsp of low-fat dressing. Make sure the dressing is made with polyunsaturated vegetable oil.
Don’t forget to choose at least I snack a day. You can choose from either a piece of fruit such as a banana, apple or even grapes or for something cold and sweet 2 low fat ice cream sandwiches.
Be sure to stay with this diet on a daily basis. You can go outside the lines once in a while and (cheat) with maybe a slice of pie just to keep you from having the urge of sweet treats. Within a few weeks the results will show how all of your hard work has paid off.
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