Here is an easy to follow 7 day diet plan for someone looking to shed fat and build muscle.  Keep in mind this diet isn’t a one size fits all solution.  You will need to taylor it to your individual caloric needs.  It’s very possible to realize the body of your dreams if you make a plan and implement that plan.  In order to have success you must plan for it.  

It makes things a heck of a lot easier during the work week if you batch prepare all of your food for the week.  Partition out your food for each meal into plastic or glass containers for all the days of the week.  When you leave for work that morning just take the 4-5 containers you need for the day and throw them in a cooler to take to work with you.  If you don’t have access to a microwave then just eat it cold.  

This is a one day sample for a 7 day diet plan:

Meal 1  - Immediatley after waking

• protein shake (2 scoops of whey and 12oz water mixed)
• 1 cup oatmeal 
• 1 orange

Meal 2 – 2 hours later 

• 1 serving grilled chicken 
• 2 cup Steamed Spinach 
• 2 tsp extra virgin olive oil drizzled over cooked spinach

Meal 3 – 2 hours later 

• 1 can of tuna packed in water 
• 2 cups steamed broccoli 
• 12 almonds 

Meal 4 - 2 hours later 

• 1 tbsp of natural no sugar added peanut butter
• 1 bannana

Meal 5 - 2 hours later 

• 12 oz Salmon
• 1 cup Brown Rice 
• 2 cup Chopped Zucchini 

Meal 6 - 2 hours later 

• 6oz chicken 
• 1 red bell pepper
• 1/8 tsp red pepper flakes
• 1 tsp extra virgin olive oil
• 1/4 cup rice

When you start eating more protein and replace low fiber or refined carbohydrates with vegetables, fruits, nuts and healthy fats you will see a rapid body transformation.  You will have more energy, burn more fat, and experience a more restful sleep, and best of all naturally!

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Adopting and following a low carb diet menu is a great way to quickly lose weight and maintain it over the long term. A low carb diet menu contains a lot of protein, good fat, and fiberous carbohydrates. Reducing your carbohydrate intake is a fantastic way to quickly reduce your body fat levels assuming your overall calorie intake remains the same. 

A healthy low carb diet menu will still have carbohydrates, but they should be mainly in the form of fiberous fruits, vegetables, and whole grains.  It shouldn’t involve feeling like you’re starving or not getting enough food, otherwise it won’t last.  

A good low carb diet menu should not contain any fat burners or miracle promising pills.  You don’t need them to lose weight! Don’t believe the hype and marketing bullshit.  They can cause some nasty side effects (see Ephedra) and not mention chew into your wallet quite a bit.

A low carb diet menu that gets most of it’s carbohydates from vegetables and fruits is ideal.  For the low carb deit to work long term you shouldn’t feel like you have to starve.  It has been shown that when you’re following a low carb diet, they are still effective for fat loss while leaving you feeling satiated (full).

Don’t forget! To maximize fat loss you must exercise!

You can and will still lose weight if you follow an effective low carb diet menu, however you can double or even triple your results with consistent exercise.

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