PUTTING IT ALL TOGETHER

Now that we’ve looked at each component that makes up an effective fat loss diet plan let’s look at how you will combine that to build your own diet that will work in synergy with your workouts to help you get the best results in the shortest possible time.

Over a 7 day period you will follow 3 different meal plans.

  • MEAL PLAN 1 ( Fat Loss Meal Plan ) - Day 1 to 5
  • MEAL PLAN 2 ( Re-Feed / Cheat Day Meal Plan) - Day 6
  • MEAL PLAN 3 ( Recovery/Off Day Meal Plan ) – Day 7

Let’s look at what you will be doing for each one of these 3 different meal plans.

MEAL PLAN 1

The fat loss meal plan is designed to help you drop fat while increasing your health ( The video above showcase this meal plan ).

  • Used on day 1 to 5
  • 3 x low carb meals
  • 1 x high carb meal
  • The high carb meal will be eaten 45 minutes post workout ( after your workout ).
  • The other 3 meals can be spread throughout the day.
  • You will drink 4 to 6 glasses of water.
  • You will eliminate as many of the elimination foods as possible
  • You will try and drink my Dr. Juice green juice as found in the recipe section.

MEAL PLAN 2

The re-feed meal plan is when we will increase our complex carb intake.

So not only will this day give you a bit of a physiological break from the previous 5 days but if used correctly and in conjunction with the muscle building workout on day 6 this will actually help you get even better results during this program and also reverse some of the negative side effects of a calorie restricted eating plan like a declining metabolism so do not skip this day.

  • Used on day 6
  • 3 x High carb meals
  • 1 x Low carb meal
  • The high carb meals can be eaten through the day and one of these meals can be a cheat meal. In other words you can eat whatever you want. This meal is best to be eaten as the post workout meal.
  • Make the 1 low carb meal your last meal of the day
  • You will drink 4 to 6 glasses of water
  • You will eliminate as many of the elimination foods as possible apart from your cheat meal.
  • You will try and drink my Dr. Juice green juice as found in the recipe section.

MEAL PLAN 3

The recovery meal plan is to be used on your off day. On this day we want to give your body nutrients to help it recover without a lot of calories due to the fact that you won’t be doing a workout today.

  • Used on Day 7
  • 3 x Low carb meals
  • 2 of my Dr. Juice green juices as found in the recipe section ( if you can’t do the juices then just add an extra low carb meal )
  • You will drink 4 to 6 glasses of water
  • You will eliminate as many of the elimination foods as possible