Premade Fat Loss Plan

2500 Calorie Nutrition Plan

Meal 1 (Breakfast)

Choice A (475 calories, 15 g fat, 34 g carbs, 2 g fiber, 50 g protein)

• 2 hard boiled or poached eggs
• 1 cup 1% cottage cheese with 1/2 cup canned peach slices
• 1 cup 1% milk

Choice B (521 calories, 15 g fat, 54 g carbs, 4 g fiber, 52 g protein)

• "Reese" Whey Shake (Blend 1.5 scoops chocolate Optimum 100% Whey Protein , 1.5 cups 1% milk, 1 tbsp peanut butter)
• Banana (can put this in shake if you like)

Meal 2 (Lunch)

Choice A (497 calories, 11 g fat, 53 g carbs, 8 g fiber, 46 g protein)

• 120 g (cooked measure) boneless skinless chicken breast cooked in 1 tsp olive oil
• 1 cup /200 g (cooked measure) brown rice
• 1 cup chopped broccoli

Meal 3 ("Snack")

Choice A (459 calories, 9 g fat, 56 g carbs, 8 g fiber, 40 g protein)

• No cook oats (28 g oats, 2 oz apple juice, 1 tbsp ground flaxseed, 14 g raisins) - let soak 10 minutes
• Whey shake (1 scoop Optimum 100% Whey Protein , 1 cup 1% milk)

Choice B (514 calories, 14 g fat, 57 g carbs, 9 g fiber, 41 g protein)

• Deli Meat chicken sandwich (4 oz lean chicken breast deli meat, 2 large slices whole wheat bread - eg. 100 calories each, 1 tbsp light mayo, tomato, lettuce, 1 oz light cheddar cheese sliced)
• 1 small orange

Meal 4 (Dinner)

Choice A (531 calories, 15 g fat, 54 g carbs, 10 g fiber, 45 g protein)

• 6 oz raw measure sirloin steak (grilled or broiled, all fat trimmed)
• 1 medium baked russet potato with 2 tbsp light sour cream
• 200 g green beans, microwaved or steamed

Choice B (495 calories, 17 g fat, 52 g carbs, 15 g fiber, 36 g protein)

• 1.5 cups chili con carne topped with 2 tbsp light sour cream
• 200 g green beans, microwaved or steamed

Choice C (519 calories, 18 g fat, 40 g carbs, 7 g fiber, 54 g protein)

• Baked Tilapia with mushrooms [Saute 1/2 cup mushrooms and 1 green onion in 1 tbsp butter or olive oil. Place 8 oz tilapia in a rectangular baking dish. Spoon mushroom mixture over fish. Bake covered at 450 for 12-18 min, or until easily flaked.]
• 2/3 cup cooked measure brown rice (put 1 bouillion cube into 1 cup raw rice before cooking)
• 200 g asparagus, steamed

Meal 5 ("Snack")

Choice A (258 calories, 4g fat, 23 g carbs, 2g fiber, 32g protein)

• 1 cup 2% cottage cheese with 1/2 cup drained canned peaches

Choice B (275 calories, 11g fat, 17 g carbs, 1g fiber, 26g protein)

• 1 cup 1% milk, 1 scoop Xtreme Formulations Ultra Peptide 2

Post-Workout (can drop on "off" days, or add in wherever you like)

To whichever meal is post-workout, add one of the following:

Choice A (232 calories, 2g fat, 45 g carbs, 1g fiber, 9g protein)

• 8 oz 1% yogurt

Choice B (208 calories, 2g fat, 45 g carbs, 6g fiber, 6g protein)

• 1/2 c quick oats cooked in water
• 1 medium banana sliced

Totals (these vary, used all A choices here and included post-workout option A):

2452 calories, 56 g fat, 265 g carbs, 222 g protein
(43% carbs, 36% protein, 21% fat)

Supplements

Daily

• NOW Special Two - take 2 per day, 8 or more hours apart.
• Optimum Fish Oil - take 2, twice a day.
  
• Prolab Creatine Monohydrate - take 1g/40 lbs bodyweight (or 5g for a 200 lb man) daily.
  
• Optimum 100% Whey Protein - take as needed to increase protein intake.
• Xtreme Formulations Ultra Peptide 2 - great for a meal replacement or prebed.

Pre-workout

• SciVation VasoCharge - take 1-2 scoops 30 minutes to 1 hour pre-workout to improve performance. For best results, take at least 30 minutes after your preworkout meal.

Post-workout

• Optimum 100% Whey Protein - taken post-workout it will provide protein to your muscles fast.

Fat Burners

• Only add in fat burners after you have a well-established plan that works. Fat burners can increase metabolic rate to help you burn more calories and can decrease appetite helping with dietary compliance.
• A couple fairly mild fat burners that I would recommend would be (don't take together)
  1) MAN Scorch
  2) Designer Supplements Adrenalean