You can lose weight fast and maintain muscle mass if you follow a low-carbohydrate, high-protein diet. A word of warning: the body uses carbohydrates as fuel at exercise intensities above 65 percent of maximum effort. Cutting carbs will help you lose body fat, but an intense exercise program might cause excessive fatigue and increase the risk of injury. Experiment with the carbohydrate content of your diet. Increase your carb intake if you have problems recovering between workouts or develop overuse injuries.
In this plan, you’ll consume 25 grams of whey protein and three grams of the amino acid leucine several times per day. This will turn on a powerful metabolic system in your muscles that will promote muscle protein synthesis (i.e., mTOR pathway).
Meal 1
2 whole eggs
6 egg whites
handful of spinach
1/2 cup oatmeal
Meal 2
7 oz skinless chicken breast
1 cup broccoli
1 tbsp extra virgin coconut oil
Meal 3
(pre-workout meal, one hour prior to workout)
7 oz London broil
1/2 cup white rice
1 cup broccoli
Meal 4
(post-workout meal)
7 oz skinless chicken breast
5 oz white potato
Meal 5: 7:30 pm
7 oz London broil
3 oz asparagus
Meal 6
2 scoops Whey Protein Powder
1 tbsp natural peanut butter
