Edit : Just realized it is an old thread
If it interests you , i've lost tons amount of fat using this simple template :
For 3 days straight eat the following :
Meal 1 : 50g oats(w/250ml water) , 10 egg whites (2-3 times a week add in a yolk or two) ( Cals : 180 + 170(+about 80 per yolk))
Meal 2 : 150g chicken , 100g red cabbage or beets or broccoli, 6ml olive oil (Cals : 270 + 34 + 54)
Meal 3 : 150g chicken , 100g red cabbage or beets or broccoli, 6ml olive oil (Cals : 270 + 34 + 54)
Meal 4(before your work out) : 50g oats + 2 servings of isolate whey (25g prot/serving) (Cals: 180 + 200 kcal)
Meal 5(after your work out) : 2 servings of isolate whey (25g prot/serving) (CAls : 200)
Meal 6 : 200g fish , 100g red cabbage or beets(****) or broccoli,6ml olive oil(Cals : 200 + 34 + 54)
(You can replace last meal with low fat cottage cheese + a serving of fruit instead beets)
**** : Recommended to eat BEETS AT NIGHT due to high fructose content...watch out for your blood sugar!
Calories : 1800-1960(w 2 yolks)
Day #4 :
Add to the plan 700calories from carbs ... Example : 180g pasta/rice or 200g oats or 700g sweet potato etc
Every 10 days :
Add to the plan 1k cals and eat something out of the schedule
Repeat all above ^
Rules :
-Do 45-60min cardio every day (if possible)
-Check your weight every 3 days (the 4th day after you're done with low carbing)
-Keep a stable 24h feeding window
-Eat every 2.5-3hours
-Drink at least 3liters water
-Use multivitamin, omega 3 ,whey protein
-Don't drink sugary beverages ...Just water ..Also avoid "calorie free" junk since they contain CARBS(ex:1g stevia = 4g carbs = 0cal)
-DONT throw in additional fats either use microwave or greaseproof paper