![]() To help you trim down, we recruited personal trainer and creator of The Fit Body program, Jordan Morello ( ). (We do suggest stopping at 12 weeks though to keep things fresh, but, again, it’s up to you.) Either way, feel free to follow this plan for longer than 42 days if you have more to lose or want to push beyond your previous best look. However, if you’ve been out of the gym and off your diet for a while, then you may need to leave yourself more time, like 12 weeks. Six weeks is enough time to get lean (about 10-12% body fat) if you’re about 10 to 15 pounds over what you were. For those occasions, we’ve got you covered with a 6-week-long, 5-day workout routine.īefore we get into the nitty-gritty of the plan, here’s a quick disclaimer. You’ll want to look your best for when the flashes start popping off. You don’t want to be the guy who gained 15 pounds over the quarantine. That’s OK.īut say life gets back on track after the whole social distancing and quarantining, the events you go to will be teaming with cameras. Is it possible? Yes, but be real: between the holidays, work, and unexpected life situations, you’re going to slip and sometimes keep slipping. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well-hydrated.It’s unreasonable and, frankly, unrealistic to think you can have a lean body year-round. Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. Totals: 160 calories, 27g protein, 3g carbs, 5g fat Daily totals:ġ,448 calories, 175g protein, 121g carbs, 33g fat Totals: 290 calories, 23g protein, 17g carbs, 14g fat Evening Smoothie Totals: 257 calories, 31g protein, 20g carbs, 6g fat Dinner Totals: 355 calories, 40g protein, 47g carbs, 3g fat Midday Snack Totals: 172 calories, 25g protein, 15g carbs, 2g fat Lunch Totals: 214 calories, 29g protein, 19g carbs, 3g fat Mid-morning Snack And keep up your fluid intake, drinking at least one gallon of water per day. Feel free to keep referring to the Food Swaps list on page one. In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. ![]() Totals: 158 calories, 38g protein, 0g carbs, 1g fatĭaily Totals: 1,518 calories, 174g protein, 124g carbs, 40g fat Totals: 328 calories, 32g protein, 32g carbs, 9g fat Evening Smoothie Totals: 271 calories, 29g protein, 19g carbs, 9g fat Dinner ![]() Totals: 263 calories, 29g protein, 34g carbs, 3g fat Midday Snack
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