14-Day Accelerated Fat Loss Program by My Fitness Hut by Mark Dilworth - HTML preview

3. Your Nutrition Strategy For 14-Day Accelerated Fat Loss

A. What you MUST do every day:

--Record what you eat in your food journal (provided in this book) to hold yourself accountable.

--Drink half your weight in water every day. So, if you weigh 140 pounds, drink at least 70 ounces of water every day (Critical)!

--You must eat at least your basal metabolic rate (BMR) calories every day (except cheat day).

--Don’t drink sodas or sugary drinks like fruit juices.

--Sleep 7-8 hours every night so your body will operate as it should!

--eat within 30-45 minutes after a strength workout (meal replacement protein/carb shake works)

B. Find out your BMR daily calories. You will eat this amount of calories every day. You can calculate your BMR calorie needs at my site: http://myfitnesshut.blogspot.com/p/basal-metabolicrate.html#.Ugx0H9LVCuI

--Check your body fat percentage once a week to monitor your progress.

--Try not to weigh yourself 5 times a day (don’t be a scale junkie!). If you want to weigh yourself once a day, do so first thing in the morning before you eat.

C. Pick Your Menu

--Menus are at the end of this book. If your BMR calories are 1580, choose the 1600-calorie menu, etc.

Example: Sue’s BMR calories are 1570, so she will use the 1600calorie meal plan (make sure you do just BMR calories and NOT BMR plus calorie needs):

Week 1:

Monday, 1600 calories

Tuesday, 1600 calories

Wednesday, 1600 calories

Thursday, 1600 calories

Friday, 1600 calories

Saturday, 1600 calories

Sunday, Cheat day, eat what you want!

Week 2:

Do the same as week one.

--If there are food items on the menus you don’t like, find comparable replacements

--If you don’t like coffee, replace with water or brewed green tea.