Our last three newsletters advised you to increase your protein, lower your carbs, and moderate your fats to get lean. Now, how do you put it all together? Here is a high-protein, low-carb, moderate fat diet to get you leaner in 10 weeks. Swimsuit season is right around the corner. Are you ready?!

PRE-BREAKFAST= 1 cup of coffee, then 30- 45 minutes. of aerobic exercise

MEAL 1= 4-8 eggs (1 yolk)
1/4-1/2 cup of oatmeal or 2 slices of whole grain toast

MEAL 2= 30-50 gram protein shake or low-carb protein bar

MEAL 3= 4-8oz. chicken breast, shrimp, tuna, or other fish
1 piece of fruit (apple, orange, grapefruit, or 1 cup of strawberries or blueberries)

MEAL 4= 30-50 gram protein shake or low- carb protein bar

1 HOUR OF WEIGHT TRAINING

MEAL 5= 4-8oz. round or sirloin steak OR 95% lean ground beef
1 baked potato or 1/2 cup of brown rice
1-2 cups of green vegetables (broccoli, green beans, spinach, peas, or asparagus) or 4-8 cups of salad (with 1-2T. olive oil and 3-6T. vinegar)

MEAL 6= 30-50 gram protein shake (before bed)

1. Do morning cardio. on an empty stomach. When blood sugar is low, more fat will be burned for fuel. If not in the morning, do cardio. three hours after your last meal.
2. The smaller servings listed should be used for women, the larger servings for men.
3. Protein bars should have 30 or more grams of protein, less than 30 grams of carbs.
4. Add extra carbs, if needed, before and after weight training. Carbs should be low at other times of the day.
5. Add small amounts of olive oil, as needed. Most cooking should be done with Pam cooking spray.
6. Drink 1 gallon of water per day to flush the body of sodium, and to help digest protein.
7. Weight train 3-6 days a week. Weight training will maintain your muscle and keep your metabolism fast, while you lose weight.
8. Do low-intensity, long duration cardio. for 30-45 minutes, 3-6 days a week.
9. Acceptable, low-calorie condiments and flavorings include ketchup, mustard, relish, salsa, vinegar, cinnamon, Nutrasweet (Equal), "I Can't Believe It's Not Butter" spray, "No Salt" (salt substitute), and any low-salt spice

Brian Bohannon, Owner
World Gym Fitness Center
Webster