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4 Weeks Diet Plan + Training Plan

The image above was taken in 2016.

Emil

Diet Plan

This will be the meal plan you will follow for the next four weeks. It takes discipline to carve out your ideal physique. Be strong and do not give in to temptation. Be a champion of your mind and your body will become that of a champion.

You are going to carb cycle through this plan to maintain your lean body mass and deplete your fat stores. Follow the below schedule to determine which days will be a high carb day and which days will be low carb.

Measure everything uncooked.

Day 1: Low
Day 2: Low
Day 3: Low
Day 4: High
Day 5: Low
Day 6: Low
Day 7: High

Week 1

Low Carb Day

Meal 1 – 11.5 oz – Egg whites, 2 oz – Potato, 1/2 cup – Almonds, 3/4 cup – Tomato

Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Green Beans

Meal 3 – 5 oz – Turkey, 1/2 cup – Pecans, 3/4 cup – Green Beans

Meal 4 – 5 oz – Chicken, 4.5 oz – Potato, 1/2 cup – Walnuts, 3/4 cup – Green Beans

Workout

Meal 5 – 3 oz – Salmon, 4.5 oz – Potato, 3/4 cup – Tomato

High Carb Day

Meal 1 – 11.5 oz – Egg whites, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Carrots

Meal 2 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 9 nuts – Almonds, 3/4 cup – Bell Peppers

Meal 3 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato

Meal 4 – 11.5 oz – Egg whites, 12 oz – Potato, 9 nuts – Almonds, 3/4 cup – Carrots

Workout

Meal 5 – 5 oz – Chicken, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers

Week 2

Low Carb Day

Meal 1 – 11.5 oz – Egg whites, 0.5 oz – Oatmeal, 1/2 cup – Almonds, 3/4 cup – Bell Peppers

Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Bell Peppers

Meal 3 – 5 oz – Turkey, 3 tbsps – Olive Oil, 3/4 cup – Green Beans

Meal 4 – 4 oz – Tuna, 4.5 oz – Potato, 1/2 cup – Pecans, 3/4 cup – Bell Peppers

Workout

Meal 5 – 5 oz – Chicken, 1 oz – Jasmine Rice, 3/4 cup – Tomato

High Carb Day

Meal 1 – 11.5 oz – Egg whites, 9 nuts – Almonds, 3/4 cup – Bell Peppers

Meal 2 – 5 oz – Chicken, 2.5 oz – Oatmeal, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers

Meal 3 – 4 oz – Tuna, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato

Meal 4 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers

Workout

Meal 5 – 5 oz – Turkey, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers

Week 3

Low Carb Day

Meal 1 – 11.5 oz – Egg whites, 2 oz – Potato, 1/2 cup – Almonds, 3/4 cup – Tomato

Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Green Beans

Meal 3 – 5 oz – Turkey, 1/2 cup – Pecans, 3/4 cup – Green Beans

Meal 4 – 5 oz – Chicken, 4.5 oz – Potato, 1/2 cup – Walnuts, 3/4 cup – Green Beans

Workout

Meal 5 – 3 oz – Salmon, 4.5 oz – Potato, 3/4 cup – Tomato

High Carb Day

Meal 1 – 11.5 oz – Egg whites, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Carrots

Meal 2 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 9 nuts – Almonds, 3/4 cup – Bell Peppers

Meal 3 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato

Meal 4 – 11.5 oz – Egg whites, 12 oz – Potato, 9 nuts – Almonds, 3/4 cup – Carrots

Workout

Meal 5 – 5 oz – Chicken, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers

Week 4

Low Carb Day

Meal 1 – 11.5 oz – Egg whites, 0.5 oz – Oatmeal, 1/2 cup – Almonds, 3/4 cup – Bell Peppers

Meal 2 – 5 oz – Chicken, 1/2 cup – Almonds, 3/4 cup – Bell Peppers

Meal 3 – 5 oz – Turkey, 3 tbsps – Olive Oil, 3/4 cup – Green Beans

Meal 4 – 4 oz – Tuna, 4.5 oz – Potato, 1/2 cup – Pecans, 3/4 cup – Bell Peppers

Workout

Meal 5 – 5 oz – Chicken, 1 oz – Jasmine Rice, 3/4 cup – Tomato

High Carb Day

Meal 1 – 11.5 oz – Egg whites, 9 nuts – Almonds, 3/4 cup – Bell Peppers

Meal 2 – 5 oz – Chicken, 2.5 oz – Oatmeal, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers

Meal 3 – 4 oz – Tuna, 12 oz – Potato, 1/2 tbsp – Olive Oil, 3/4 cup – Tomato

Meal 4 – 5 oz – Turkey, 2.5 oz – Jasmine Rice, 1 tbsp – Peanut Butter, 3/4 cup – Bell Peppers

Workout

Meal 5 – 5 oz – Turkey, 2.5 oz – Basmati Rice, 3/4 cup – Bell Peppers

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