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A 28 Days Shredded Lean Muscle Diet plan you should follow

You 're going to practice hard. Going tough on the weights and working up an aerobic storm on the system every day.

A 28 Days Shredded Lean Muscle Diet plan you should follow

You 're going to practice hard. Going tough on the weights and working up an aerobic storm on the system every day. News flash: While that's vital to your overall development, it's just not enough to remove the extra fat Unlocks a Fresh Portal.

You must also adopt a get-lean diet packed with the best foods to burn fat to meet your target of getting-lean, Opens a New Window. Why? For what? And if you work hard every day for an hour, that still leaves 23 more hours to ruin all of your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a lunch burger. Diet is a big part of the fat-loss, so to speak, It opens a new window. Equation: Calculation. It is the cornerstone of your whole program, the base of a tough body.

Bodybuilding fitness expert Jim Juge believes that diet, pure and simple, determines the success or loss. "The diet represents 65% of what it takes to stay in shape," he says. As he has helped countless dedicated individuals reach their goals, Juge would know from achieving their best body ever to placing first in competitions for bodybuilding.

You have 28 days to meet your target, so we've recruited Juge to assist you every step of the way. He's adapted the diet of a conventional bodybuilding athlete to a non-competitor (that means you!) who wants to look his best, in a very short time losing as much fat as possible. There's no time to mess around with just under a month so get going on your high-protein meal plan Opens a New Window. Now weight loss and bodybuilding while you're at it. Go to the grocery store tonight and stock up. Come breakfast tomorrow, follow his program as strictly as you can, and prepare in a month to show off those impressive muscles.

Your Get-Lean Principles

Stringent. Stringent. Stringent. The next 28 days that is your motto. There's just no way around the diet, Juge says, and this get-lean game is named for eating clean. The Juge's diet plan is packed with new, healthy, and unprocessed products as possible. Here are the three basic concepts to easily shed fat.
  1. Eat at least 1 g of bodyweight protein per pound, every day. If the protein consumption on a limited-calorie diet is too small you can sacrifice a ton of muscle in addition to the weight you're fortunate enough to shed. Large consumption of proteins can help you retain lean mass throughout your diet. Choose nutritious proteins such as egg whites, eggs, nutritious red meat, and nutritional supplements. The diet given here contains around 220-250 g of protein a day, well for a 200-250lbs man. Just boost the protein if you are greater than 250lbs or if you are really thirsty and need to incorporate calories in the afternoon. Juge recommends a supplementary protein shake for a fast quick repair. (If you're under 180lbs, cut 3 oz of meat or chicken out of your diet per day.)
  2. When trying to lose weight keep your carbohydrates low to moderate."On a small day you will have close to 100 g of carbohydrates," he notes. "A normal day is around 150 g of carbohydrates." Juge likes to alternate low and normal days to hold the energy up and to bring about a shift of speed. Sweet, healthy, carbs with a high fiber content include beans, potatoes, pasta, and whole-grain bread.
  3. Drink a gallon of water a day, at least. It can keep you hydrated and in good health. During your diet water would be your main beverage. And though others depend on nutritional sodas, crystal illumination, and other low-calorie sweetened beverages, plain old water is the best option too.

How to Stay on Track?

When it comes to dieting, habits, and cravings are the devil. Let's dig into routines first. Juge states the easing into dieting requires a strong week or two."Fast food is too easy, and there is a McDonald's at every corner. The hard part is to develop the new tradition of preparing and taking your meals with you." The first week is the worst, so get ready for those surprises while you leave the daily routine. For example, you could usually go out for a sub sandwich or burger at lunch. Now you'll have to bring your food with you and fight the temptation of spicing up your meal in the vending machine with the Doritos or your regular coke can. Sticking to your diet plan can be a real mental battle.

Juge has a range of fantastic tips to keep the cravings inspired to cope. First, plan a cheat-lunch every seventh day. "On Sunday, some of my clients get their nutritious meal, and they are prepared for Monday and the week to come," he says. When you feel hungry during the week, concentrate on the next cheat meal, knowing that you can consume just about everything you want — pizza, lasagna, doughnuts, soda, chips, you name it. But note that's just one dishonest meal, not a whole day of cheating. Have your next meal prepared right back on ride afterward.

Second, just take a few photos of yourself to keep your confidence up. "The rest of the people who come to me for a cause," he says. "They 're heading for a trip, competing in a bodybuilding competition, or maybe going to a party. I also make them aspire to this target. In the beginning, I take front, side and back photos of them and have them place the photos in their mirror at home. I encourage them to just keep looking at the photo and think about what you're going to look like in a few weeks."

If it comes to cravings, protein drinks and bars can even help treat the sugar requirement, Juge says. He suggests mixing blended protein powder with as much ice as possible in a blender, so it may taste more like a milkshake. Day Five's protein shake includes a cup of berries and will also assist with food cravings. You should have a bar low in sugar, high in protein once or twice a week, says Juge. The new models look a lot like candy bars, using state-of-the-art sweetening methods. In restaurants where it's possible to blow up your diet in seconds, both your routines and cravings will raise their heads. Be careful about buying, Juge says keeping to the timetable. "Tell them to grill the meat without oil or grease. Tell for steamed butter-free vegetables. Get a salad (no cheese) either with fat-free dressing or a gremolata." After 14 years of bodybuilding, Juge testifies that he has found plenty of welcoming restaurants, so there's no need to avoid them as long as they're going to cook the favorites.

What to Expect?

Some men may lose as much as 5 lbs. When they obey the diet strictly, Juge says, per week. He recommends that they aim for a 2- to 3-lb weekly. Losses of longer-lasting consequences. "It's not such a dramatic shift this way, so you're less likely to put all the weight back on after the diet is over," he said. Weigh yourself naked only once a week, ideally on the same scale, at the same time. That way it is going to be as precise as possible.

If after the first week you haven't lost any weight, it might be time to troubleshoot. In addition to pursuing an exercise routine, the fitness is upped by Juge's first line of defense. He recommends that in the morning he conduct 45 minutes of exercise on an empty stomach, instead of one exercise session a day. Then add a second late afternoon session, or evening session, of 30 minutes.

The second line of defense for Juge is to slowly cut off carbohydrates as this doesn't induce weight loss. In the lower days it dropped to 60-80 g per day, instead of 100. Follow this low-carb diet for two days, then add one day with higher-carbons (150 g).

Think of your dietary plan as the stabilizing anchor for all your other efforts. Eating good will help you lose weight, improve stamina, and look the way you want. Follow this get-lean program faithfully and you'll be showcasing your new, leaner body in less than a month's time.

3 Favorite Foods

Here are the picks from Juge for the top three foods to turn to while you're trying to shed some fat.

Eggs White
"There is no fat or cholesterol and it's just protein. It's very easy to prepare — it takes only a few minutes to make."

Oatmeal
It is low in sugar, high in fiber, and supplies renewable energy. If you've got a few minutes to spare, choose the old-fashioned option, and the one-minute oats if you're in a hurry. You can also tear a packet of instant oatmeal in a hurry (only the basic flavor)—just add hot water and mix.

Green Vegetables
They are safe and offer other advantages, such as fiber for better digestion. They contain many valuable health-enhancing vitamins, phytochemicals, and antioxidants. Plus, they 're bulky, filling you up for only a few grams of carbs per veggie cup.

(Quick tip: to steam veggies easily, put one or two inches of water in a bowl, add vegetables, cover bowl, and microwave for 2-3 minutes).

Hold your winnings

You 're 28 days up; you look good and that's how you want things to hang onto. Juge has a simple technique to conserve your body, and more flexibility to indulge your food. No.1, he says, is to enjoy a good, clean meal. When you're at home, it's much easier to do — just cook a few white eggs and get a whole-grain item (e.g. entire-wheat bread or a bagel), and/or some fruit. Eat home dinner, another balanced, organic meal consisting of a lean source of protein, green veggies, and whole grains. Then carry a protein shake or bar to the role for a midday lunch. "You've already taken on three balanced meals," says Juge. And if you're having lunch at a diner and want to get something different, you can get it. Simply keep the majority of the meals relatively plain, without including carbohydrates and fats.


Day 1
Meal 1
1/2 cup (dry) oatmeal made with water
One and a half cup of strawberries
6 Cooked egg whites, 1 yolk

Meal 2
1 Tassel of green vegetables
8 oz. Breast Chicken

Meal 3
Tuna sandwich made from 6 oz. Can be tuna (in water from the spring), 2 slices of whole wheat bread, 1 Tbsp. Fat-free mayo, 2 roman lettuce leaves

Meal 4
Protein shake made from whey protein w/ 40 g

Meal 5
Chicken salad made from eight oz. Breast Chicken, 2 Tbsp. Italian sauce, 1/2 medium tomatoes, 2 roman lettuce leaves, 1/2 cup broccoli

1,817 calories, 255 g of protein, 98 g of carbohydrates, 37 g of fat, and 20 g of fiber.

Day 2
Meal 1
1 Medium-sized bagel 2 tbsp. Low-fat peanut butter
6 Cooked egg whites, 1 yolk

Meal 2
1 Cup long-grain brown rice (cooked amount)
1 A cup of Green Vegetables
6 oz. Breast Chicken

Meal 3
1 A cup of Green Vegetables
6 oz. Steak close

Meal 4
Protein shake made from whey protein w/ 30-40 g

Meal 5
8 oz. Red Halibut or Snapper
1 cup of broccoli
1,959 calories, 254 g of protein, 132 g of carbohydrates, 39 g of fat, 17 g of fiber

Day 3
Meal 1
1/2 cup of water made oatmeal
6 Cooked egg whites, 1 yolk
1 Fruit of a slice

Meal 2
1 Cup of Green Vegetables
8 oz. Breast Chicken

Meal 3
1 Cup of Green Vegetables
6 oz. Steak close
Big, skin-boiled potato (3-4 "in diameter)

Meal 4
Protein bar low in oil, low in sugar

Meal 5
Omelet made with 8 egg whites and 1 yolk, 1/2 cup broccoli, 2 chestnuts, new salsa
1,862 calories, 226 g of protein, 149 g of carbohydrates, 35 g of fat and 23 g of fiber

Day 4
Meal 1
One cup of whole-grain cereal
1 Cup 1% Dairy
1 Fruit of a slice
1 TB. Peanut butter

Meal 2
Big, skin-boiled potato (3-4 "in diameter)
1 Cup of Green Vegetables
6 oz. Breast Chicken

Meal 3
Big, skin-boiled potato (3-4 "in diameter)
1 Cup of Green Vegetables
6 oz. Steak close

Meal 4
Protein shake made from whey protein w/ 30-40 g

Meal 5
16-No. Can be made with 1 Tbsp of tuna (in spring water) Non-fat mayo
6–8 Asparagus stalks.
1,984 calories, 226 g of protein, 200 g of carbohydrates, 29 g of fat and 28 g of fiber

Day 5
Meal 1
1/2 cup of water made oatmeal
7 Cooked egg whites with 1 yolk
One and a half cup of strawberries

Meal 2
1 Cup of Green Vegetables
8 oz. Breast Chicken

Meal 3
Big, skin-boiled potato (3-4 "in diameter)
1 Cup of Green Vegetables
8 oz. Sliced turquoise

Meal 4
W/ 30-40 g whey protein shake and 1 cup berries

Meal 5
7 oz. Steak close
6–8 Asparagus stalks

1,846 calories, 258 g of protein, 122 g of carbohydrates, 32 g of fat, 23 g of fiber

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YourFitnessRink - Fitness and Health Matters: A 28 Days Shredded Lean Muscle Diet plan you should follow
A 28 Days Shredded Lean Muscle Diet plan you should follow
You 're going to practice hard. Going tough on the weights and working up an aerobic storm on the system every day.
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