Get started with an eight week diet to help you keep fit.
Is body fitness a goal you try achieving? Regardless of your body fat composition, an 8-week dietary plan bans excess body fat to achieve the desired percentage body fat. It is possible to achieve your desired body fat composition from your current body weight with the eight weeks’ diet plan. For the extremely fat individuals, the diet plan is still effective though not in eight weeks. However, within the same duration of time, body fat will have reduced by half.
About the plan
The plan involves increasing the cardio and weight training at a slow pace with gradual minimization of calories and carbohydrates intake. You have to achieve the 6-pack, 7% less fat within a period of 8 weeks. The last weeks of the plan though few days, may be challenging to many. However, staying motivated is very important for it takes a short duration. The plan also provides general work out guidelines. The specific work out activities are individually decided based on preference. The micronutrient targets outlined in the plan should be met because nutrition is key in getting lean. Varying meals outlined in the diet plan for palatability is allowed provided the variation replicates the guideline. The diet plan has an outline for three delightful recipes that support an individual’s progress. Below is a 7% eight weeks, six pack dietary guideline.
FIRST WEEK
What to eat on exercise days?
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia with oat | 6 ounces of fish A half cup of dry measured oats |
Third meal | Beef (cooked grass feed, green vegetables, rice cooked brown ) | 6 ounces of cooked beef A cup of green vegetables A half cup of Cooked rice |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter (mix rise in cream and eat before work out) | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | Apple almond pancake | 2 yam |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 164 grams of fats 233grm of protein: 233grm of carbohydrates: 3652 calories |
A day not on training, eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | whey isolate, almond butter, slices Ezekiel toast, organic butter | 50 gram of whey isolate. 2 table spoon of almond butter 2 slices of Ezekiel toast A half tablespoon organic butter. |
Third meal | grass-fed beef (cooked ), green vegetables, sweet potato (cooked ) | 6 ounces of cooked beef A cup of green vegetables 8 ounce of cooked sweet potatoes. |
Fourth meal | (cooked) tilapia, cup berries, slices Ezekiel toast, organic butter | 6 ounce of cooked tilapia 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, cooked sweet potato, cup vegetables | 6-ounce e of chicken 8 ounce of sweet potatoes a cup of vegetable |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable |
Total 85 grams of fats 277 grams of protein: 252grams of carbohydrates: 2881 calories |
Activity
Work out for 4 days a week, Exercise routinely your legs, chest and shoulders, back, arms.
Cardio
Carry out a 45 quick walk for six days per week and take a shake containing branched chain amino acids during this season.
SECOND WEEK
What to eat on exercise days
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | beef( cooked grass feed , green vegetables, rice cooked brown ) | 6 ounces of cooked beef A cup of green vegetables A half cup of Cooked rice |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | Apple almond pancake | 2 yam |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 161 grams of fats 306grams of protein: 206grams of carbohydrates: 3497 calories |
A day not on training eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | Whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | grass-fed beef (cooked ), green vegetables, sweet potato (cooked ) | 6 ounces of cooked beef A cup of green vegetables 8 ounce of cooked sweet potatoes. |
Fourth meal | Cooked tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, cooked sweet potato, cup vegetables | 6-ounce e of chicken 8 ounce of sweet potatoes a cup of vegetable |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable |
Total 78 grams of fats 271 grams of protein: 224grm of carbohydrates: 2682 calories |
Activity
Work out in 4 days every week, Exercise routinely your: legs, chest and shoulders, back, arms.
cardio
carry out a 50 quick walk six days per week and consume a shake containing 10 grams of branched chain amino acids during this season
THIRD WEEK
What to eat on exercise days?
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | beef( cooked grass feed , green vegetables, rice cooked brown ) | 6 ounces of cooked beef A cup of green vegetables A half cup of Cooked rice |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout | Sweet potato pancakes | 2 sweet potato pancakes |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 160 grams of fats 303grm of protein: 183 grams of carbohydrates: 3389 calories |
A day not on training eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | Whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | Grass-fed beef (cooked ), green vegetables, sweet potato (cooked ) | 6 ounces of cooked beef A cup of green vegetables 4 ounce of cooked sweet potatoes. |
Fourth meal | 6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, cooked sweet potato, cup vegetables | 6-ounce e of chicken 8 ounce of sweet potatoes a cup of vegetable |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable |
Total 78 grams of fats 270 grams of protein: 196grams of carbohydrates: 2566 calories. |
Activity
Work out for 5 days a week, exercise routinely your: legs, chest and shoulders, back, arms. The second day ‘the pump day’’ as compared to the second day should be lighter involving lifting of lighter weight.
cardio
carry out a 50 quick walk for six days per week consume a shake containing 10 grams branched chain amino acids during this season
FOURTH WEEK
What to eat on exercise days
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | beef( cooked grass feed , green vegetables. | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 gram of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | sweet potato pancakes | 2 yam sweet potato pancakes |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 160 grams of fats 303grm of protein: 183 grams of carbohydrates: 3389 calories | ||
A day not on training and pump days eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | grass-fed beef (cooked ), green vegetables | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal | 6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, cup vegetables | 6-ounce e of chicken cup of vegetable |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 4 ounce of sweet potatoes 1 cup of vegetable |
Total 78 grams of fats 266 grams of protein: 84 grams of carbohydrates: 2102 calories | ||
Activity
Work out for 5 days every week, exercise routinely your legs chest and shoulders, back, arms.
Cardio
carry out a 50 quick walk for days per week consume and take a shake containing 10 grams branched chain amino acids during this season
FIFTH WEEK
On a training day eat
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | beef( cooked grass feed , green vegetables. | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | sweet potato pancakes | 2 yam sweet potato pancakes |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 160 grams of fats 303grm of protein: 183 grams of carbohydrates: 3389 calories | ||
A day not on training and pump days eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | grass-fed beef (cooked ), green vegetables | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal | 6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, cooked sweet potatoes and cup vegetables | 6-ounce e of chicken cup of vegetable 4 ounce of sweet potatoes |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 8 ounce of sweet potatoes 1 cup of vegetable |
Total 78 grams of fats 268 grams of protein: 140 grams of carbohydrates: 2334 calories. |
Activity
Work out for 6 days in a week exercising routinely your legs, chest and shoulders, back, arms.
cardio
carry a 50 minutes’ quick walk four days a week and take a shake containing 10 grams branched chain amino acids during this season
SIXTH WEEK
What to eat on exercise days?
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | grass feed beef (cooked ) , green vegetables | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | Apple almond pancake | 2 yam |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 160 grams of fats 303 grams of protein: 183 grams of carbohydrates: 3389 calories |
A day not on training and pump days eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | grass-fed beef (cooked ), green vegetables, | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal | 6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, cooked sweet potatoes and cup vegetables | 6-ounce e of chicken cup of vegetable 4 ounce of sweet potatoes |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 4 ounce of sweet potatoes 1 cup of vegetable |
Total 78 grams of fats 267grm of protein: 112 grams of carbohydrates: 267calories. |
Activity
Work out in 7 days a week routinely exercising your legs, chest and shoulders, back, arms.
cardio
carry out a 50 minutes’ quick walk four days a week and take a shake containing 10 grams branched chain amino acids during this season
SEVENTH WEEK
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | beef( cooked grass feed , green vegetables | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | Apple almond pancake | 2 yam |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 160 grams of fats 303 grams of protein: 183 grams of carbohydrates: 3389 calories |
A day not on training and pump days eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | Whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | grass-fed beef (cooked ), green vegetables, | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal | 6 oz. (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries 2 slices of Ezekiel toast A half tablespoon organic butter |
Fifth meal | Cooked chicken, and cup vegetables | 6-ounce e of chicken cup of vegetable |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 4 ounce of sweet potatoes 1 cup of vegetable |
Total 78 grams of fats 266 grams of protein: 84 grams of carbohydrates: 2102 calories. |
Activity
Work out in 7 days every week exercising routinely your legs, chest and shoulders, back, arms.
cardio
Cary out a 50 quick walk three days a week and take a shake containing 10 grams branched chain amino acids during this season
WEEK EIGHT
Training days eat
Meals | Meal description | Amount |
First meal | Egg frittata | One serving |
Second meal | Any white fish (lean) or cooked tilapia | 6 ounces of fish |
Third meal | beef( cooked grass feed , green vegetables | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal (Pre-Workout) | Whey isolate Cream of rice prepared by water and almond butter | 50g of Whey isolate ¼ cup of rice (dry weight) 1 tea spoon of almond butter |
Intra-Workout: | Highly branched cyclic dextrin carbohydrates Casein hydrolysate mixture in water | 90 grams of carbohydrates 40 grams of casein 1.5 liters of water |
Fifth meal (Post-Workout) | Apple almond pancake | 2 yam |
Sixth meal | cooked cod, or any lean white fish; veggies; Protein Berry Crisp | 6 ounce of lean white fish or cod A cup of veggies A serving of protein berry crisp |
Total 160 grams of fats 303 grams of protein: 183 grams of carbohydrates: 3389 calories |
A day not on training and pump days eat
Meals | Meal description | Amount |
First meal | Egg, virgin coconut oil, spinach, avocado | 6 whole eggs A half table spoon of virgin coconut oil 0ne once of avocado One cup of spinach |
Second meal | Whey isolate, almond butter, | 50 grams of whey isolate. 2 table spoon of almond butter . |
Third meal | grass-fed beef (cooked ), green vegetables, | 6 ounces of cooked beef A cup of green vegetables |
Fourth meal | 6 oz. (cooked) tilapia, 1 cup dark-colored berries, 1/2 tbsp. organic butter | 6 ounce of cooked tilapia A cup of dark-colored berries A half tablespoon organic butter |
Fifth meal | Cooked chicken, and cup vegetables | 6-ounce e of chicken cup of vegetable |
Sixth meal | Cooked chicken, cooked sweet potato, vegetables | 6 ounce of cooked chicken 4 ounce of sweet potatoes 1 cup of vegetable |
Total 71 grams of fats 260 grams of protein: 56 grams of carbohydrates: 1903 calories. |
Activity
Work out in 7 days every week exercising routinely your legs, chest, shoulders, back, and arms. Additionally, exercise your legs, back, chest and shoulder for a day each.
cardio
Cary out 55 minutes quick walk four days a week and take a shake containing 10 grams branched chain amino acids during this season