28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

WHAT TO EXPECT

Some men can lose up to 5 pounds per week, says Juge, if they follow the diet strictly. He recommends striving for a weekly 2-–3 pound loss for more lasting effects. "That way it'’s not such a drastic change and you'’ll be less likely to put all the weight back on when the diet'’s done,"” he adds. Weigh yourself naked just once per week, at the same time, preferably on the same scale. That way it'’ll be as accurate as possible.

If you haven'’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Juge'’s first line of defense is upping your cardio. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning, on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If that doesn't stimulate weight loss, Juge'’s second line of defense is to cut carbs slightly. On lower days, drop to 60-–80 grams a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150 grams).

Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy and definitely look the way you want to. Follow this get-lean plan faithfully, and you'’ll be showing off your new, leaner body in less than a month.

3 FAVORITE DIET FOODS

Here are Juge'’s picks for the top three foods to turn to when you're trying to shed fat.

Egg Whites - "“There'’s no fat or cholesterol and they're pure protein. They'’re very easy to prepare -- they take just a couple of minutes to make."

Oatmeal - It'’s low in sugar, high in fiber and provides sustained energy. Choose the old-fashioned variety if you have a few minutes to spare, and the one-minute oats if you'’re in a rush. In a pinch, you can even rip open a packet of instant oatmeal (plain flavor only) -- just add hot water and stir.

Green Veggies - They'’re healthy and deliver many benefits, like fiber for improved digestion. They contain many valuable vitamins, phytochemicals and antioxidants for better health. Plus, they'’re bulky and fill you up for just a few grams of carbs per cup of veggies. (Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl andmicrowave for 2-–3 minutes.)

MAINTAIN YOUR GAINS

Your 28 days are up -- you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Number one, he says, is to eat a good, clean breakfast. If you'’re at home, it'’s much easier to do -— just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance) and/or some fruit. Eat dinner at home, again a healthy clean meal consisting of a lean protein source, green vegetable and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. "You'’ve now got three clean meals taken care of,"” says Juge. So if you're eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats.

Credit by : http://www.muscleandfitness.com/nutrition/gain-mass/fuel-your-gains-dragon-fruit?t=7