Fat Loss Diet Plan – Sample Day of Clean Eating For Weight Loss
Posted by Brad Campbell
4
Nov, 2009
This is a sample fat loss diet plan for those wanting to lose weight and tone up fast… by Brad Campbell
Before The Ultimate Fighter reality show that I’m totally obsessed with comes on at 11 pm, I wanted to hammer out a quick nutrition post for my fellow fat-haters. Diet accounts for 75-85% of your weight loss and muscle building results – depending on the day, I may quote the low end or high end of that – but let’s just say that it’s far and away the most important aspect you should be worried about.
Because of that, I want to start providing you with some sample weight loss meal plans, fat burning recipes, supplement reviews and much more… so that you’ll have absolutely everything you need to sculpt a lean and tone body that sets you apart from everyone else.
Here’s a typical day of eating for me…this is exactly what I ate for one of my five ‘normal’ days last week. Remember, for advanced fat loss and toning, I highly recommend using a cheat day and fast day back-to-back for two days out of the week.
This sample day of eating from my current diet plan is fairly aggressive, as I’m working my way down to the 4% body fat level (I usually ‘hang-out’ around 9% and once in a while will take it much lower for an upcoming occasion…in this case the pics I’ll be taking for the launch of my exclusive membership site).
Brad’s Sample Fat Loss Diet Plan:
Breakfast – 3 whole large eggs, 3 egg whites (scrambled), 1 cup cooked oatmeal with skim milk and 1 tbsp natural peanut butter
AM Snack – 1 scoop whey protein mixed with water (boring, but you have to suck it up), 1 tbsp natural peanut butter (I’m a peanut butter junkie)
Lunch – 4 oz deli-style turkey breast (yep, all by itself)
Midday Snack – 1 oz almonds
Pre-Workout – 2 scoops whey protein mixed with water (sometimes I’ll mix with fruit juice, but wanted to keep the calories low today)
Post-Workout – 2 scoops whey protein mixed with 8 oz grapefruit juice (the sugars are beneficial post-weight workout, as this causes insulin spike, which shuttles protein to your starving muscles so the repair process can begin immediately).
Supper – 1 oz lean sirloin steak (usually opt for chicken, but guess I was feeling froggy today) cut into strips and mixed with 2 cups green salad and 1 tbsp extra virgin olive oil.
Bedtime Snack – 1 cup fat free cottage cheese with a few almonds mixed in (can’t stand cottage cheese by itself, plus the crunch adds a nice twist).
Totals for the day – 2,017 Calories, 274 g Protein (63% of calories), 106 g Carbs (24% of calories) and 55 g Fat (13% of calories)
As you can see, this is pretty low calorie for a 175 lb dude. Remember, you’ll have to adjust the total calories up or down slightly, depending on your gender, starting weight and activity level.
Also, notice that the majority of my food choices were lean proteins, which accounted for 63% of the total calories eaten.
This provides me with enough building blocks to allow muscle growth, but keeps the total calories low enough to create a caloric deficit that is required for fat loss.
Don’t get too fixated on the individual breakdown of things…as you’ll see in upcoming sample weight loss diet plans, my macronutrient percentages (protein, carbs, fat) will vary quite a bit from day to day.
What’s important is that you’re getting tons of quality protein with each meal/snack, you’re laying off the processed carbs and you’re creating a large enough caloric deficit to promote fast fat loss.
I don’t recommend counting calories and measuring out your food on a daily basis…I think this is ridiculous, borderline OCD and not very conducive to…what’s that one thing…oh yah, LIVING.
However, I do recommend counting your calories and measuring out your food choices very thoroughly for a day or two, just so you know what the actual serving sizes should look like for the most common foods you’ll be eating.
If you’ve never done this before, I guarantee you’re underestimating how much food you’re eating on a daily basis. It’s a good eye-opener to try this for one whole day that you’re around home…so you can get a more realistic feel for just how small some of these serving sizes are and just how fast the calories can add up.
Time for me to enjoy some caged fighting, UFC style. Hope you guys enjoyed that meal plan and can try that bad boy out sometime to help you lose weight and tone up. Be sure to drop me a line in the comments section…love to hear from my community of lean body lovers.
Your Coach,
Brad Campbell
FREE Fat Loss Diet Plans >>> Instant Download
Posted in Diet | Fat Burning Foods by |
