Diet Weight Loss Program for Bodybuilding

If you are decided on a radical approach to fat-loss that will get you to lose 20 pounds of fat in just 90 days then you need to go extreme. If you stop eating your metabolism will slow down and you will gain fat. If you are training on a regular basis and eat only 1200 calories a day you will definitely lose fat fast.

It is recommended by the diet experts that you also supplement with 400mg of calcium every day and drink calorie-free beverages whenever you like. The following 7 day diet can be adjusted to suit your personal calories requirements to suit your basal metabolic rate (BMR).

Day 1:

Breakfast: 3/4 cup bran flakes with 1 banana and a cup of fat-free milk.

Lunch: 1 small whole-wheat pita with 3 oz turkey breast, 1/2 roasted pepper mixed with 1 teaspoon of mayonnaise with mustard and lettuce and 1 stick of mozzarella string cheese, finish with 2 kiwifruits.

Dinner: 4 oz sole or broiled flounder with 2 sliced tomatoes sprinkled with grated Parmesan cheese and broiled until it is going slightly brown.

Day 2:

Breakfast: Blend a smoothie with 8 ounces of fat-free milk, 1 cup of frozen berries and 1/2 banana plus 1/2 English muffin spread with light margarine.

Lunch: 1 cup of vegetarian vegetable soup plus 1 veggie burger on a small whole-wheat pita together with some lettuce and salsa and 6 oz light yogurt plus 15 grapes.

Dinner: Grilled 4 ounces of boneless, skinless chicken breast with tablespoon barbecue sauce plus 1/2 cup of vegetarian baked beans and 3 small boiled potatoes with 1 teaspoon of light margarine and some dill.

Day 3:

Breakfast: microwave 1/2 cup of quick-cooking oats together with 3/4 cup of fat-free milk plus 1/2 an apple chopped up with a teaspoon of honey and some cinnamon.

Lunch: Chicken salad with 4 ounces of shredded skinless cooked chicken breast with 1 tablespoon slivered almonds, 1/4 cup of sliced grapes, 1 tablespoon of light mayonnaise, and a tablespoon of fat-free sour cream with lettuce and one banana.

Dinner: 4 ounces of steamed shrimp with one baked potato and 3 tablespoons of salsa plus a tablespoon of fat-free sour cream and 3 cups of steamed spinach, steamed. After dinner treat with one low-fat fudge bar.

Day 4:

Breakfast: 1/2 toasted English muffin with 1/2 diced apple and one ounce of reduced-fat cheese, any type plus 6 ounces of light yogurt with a tablespoon of slivered almonds.

Lunch: Cup of tomato soup with one small whole-wheat pita with 3 ounces of sliced roast beef a teaspoon of horseradish, lettuce, mustard and tomato slices plus a cup of raw veggies and one pear.

Dinner: 3 ounces of poached salmon with 1/4 cup of coleslaw mixed with 2 sliced green onions and 2 tablespoons of fat-free dressing plus 3/4 cup of cooked brown rice. And finish with 1/2 cup of pineapple chunks in low calorie juice.

Day 5:

Breakfast: 1 cup Cheerios with 1/2 cup of berries, one tablespoon of slivered almonds and 8 ounces of fat-free milk.

Lunch: Quesadilla: Spread a 1/4 cup of fat-free refried beans on a small whole-wheat tortilla. Sprinkle an ounce of shredded reduced-fat cheese and top with some salsa plus another tortilla. Plus 1/2 cup of low-fat cottage cheese with 1/2 cup of mandarin orange sections and cucumber spears.

Dinner: 3 ounces of roasted pork tenderloin plus a cup of baked acorn squash mashed together with a small pinch of cinnamon and 2 to 3 cups of fresh salad greens with fat-free dressing. Dessert after dinner would be 1/2 cup of vanilla fat-free yogurt with a cup of berries.

Day 6:

Breakfast: 1 toasted frozen waffle with a tablespoon of peanut butter and a 1/2 of sliced banana plus 8 ounces of fat-free milk.

Lunch: Tuna pita: Small whole-wheat pita with 2 ounces of light tuna, 1 tablespoon of light mayonnaise plus onion slices, mustard and cucumber and 10 baby carrots. After lunch 6 ounces of light yogurt mixed together with 1/2 banana.

Dinner: Jambalaya: 3/4 cup of cooked brown rice; 2 ounces cooked turkey sausage, 1/2 cup corn; 1/3 cup salsa; 1/4 cup canned kidney beans and 3 cups of steamed spinach and a medium sized apple after dinner.

Day 7:

Breakfast: 1/2 toasted English muffin with one ounce of reduced-fat cheese, a slice of tomato; 1/2 cup of steamed spinach and a poached egg plus a grapefruit.

Lunch: Black bean salad: 1/2 cup of canned black beans with chopped red bell peppers, 1/2 cup mandarin orange, a whole red onion plus scallions with a teaspoon of vinegar served over salad greens plus a small whole-wheat pita and one pear.

Dinner: 3 ounces of grilled or broiled flank steak; 1 baked sweet potato together with a teaspoon of light margarine and a cup of steamed zucchini plus 1/2 cup pineapple chunks after dinner in reduced calorie juice.

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