4FITNESS AND HEALTH

 

Let's start with the diet because it is usually the biggest problem for most of us :

 

You need to know how many calories you need for daily functioning . It's amazing how many people have no idea what they TDEE is, nor how many calories a day to eat .. :)

 

• BMR ( how many calories you can burn every day doing nothing )

• TDEE ( your total daily calorie consumption )

 

 

 

On the internet you can find many calculators where you can calculate how many calories you burn daily . Here's one example : http://www.dijeta.net/BMR-TDEE.htm

 

You also need to know how many calories are in the food you eat.

Here's one example : http://www.fitday.com/

 

 

When we get the BMR (the number of calories we burn doing nothing ) , we multiply it by the level of activity to get the final figure ( TDEE ) .

 

 

Now we know how many calories we burn each day. Since we have only five weeks, and our goal is to maintain muscle mass and melt the fat, we must use the most effective method for weight loss. Most do not know about this method , but it has been tried many times with great success. It is a zig-zag method of smaller and larger number of calories.

 

This means : the number that we get to TDEE , we will subtract 30 %.

 

This figure will serve us to lower the calories that we eat three days in a row .

 

Every fourth day we eat the number of calories that we get when we subtract 10 % of the number that we get to TDEE.

 

example :

 

Male, 30 years old, 180 cm (5 feet or 10.86 inches), 100 kg (220 pounds) who exercises moderate 3x a week has TDEE 3315 cal.

 

• low calorie days (3 days in a row ) he will eat 30 % less than this amount, approximately 2300 cal.

• high calorie days ( every fourth day ) he will eat 10 % less than TDEE , a 3000 cc cal.

• so three days he will eat 2300kal , and every fourth 3000 cal a day.

 

 

This method of weight loss is not only very effective , but also much easier, because the person can every fourth day relax a bit and eat more.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Meal plan

 

 

Most people have problems with eating more than three meals a day. It is true that we live in very stressful times and we are working longer and longer, but it's all a matter of organization and nothing more. Most people are lazy and do not like anything that requires discipline and sacrifice.

 

That's why they sleep up to 30 minutes before work, as they get out of bed drink their coffee and then rush to getto the work. And then about 10 or 11 h eat something from the bakery that keeps them up to lunch around 4 - 5 pm. After that they eat nothing, because they heard that dinner should be avoided if you want to lose weight or to feel hungry at 22 hours and make a purge in the fridge.

 

You wonder why you get fat, but eat eat a little. Sound familiar ?

 

Believe me there is no other way than to make a menu for 7 days. Put a note on your fridge so you exectly know what you will eat the next day, so you can prepare. Anything else just will not give results, do not be stubborn!

I recommend that you prepare all the food on virgin coconut oil, odorless and tasteless. It does not change the composition when its heated and it is rich in fiber.

 

So how would such a menu look like ( this is just an example, customize it for yourself, it is important that you eat five meals every 3-4 hours ) :

 

 

For days with low calories :

 

Immediately after waking up green tea with lemon squeezed

 

• 7:00 pm morning shake ( in a blender put oatmeal , scoop of protein , flax seeds , water 3 glases )

• 10:00 apple + almonds or walnuts

• 13:00 chicken or turkey breast with boiled potatoes or rice and vegetables integral

• 16:00 low fat cheese with rice cookies

• 17:30 pm ordinary coffee or green tea without sugar

• 18:00 Training

• 19.00 bushels of proteins with water + banana

• 20:30 mackerel , anchovies or tuna salad

 

 

For days with high calories :

 

Immediately after waking up green tea with lemon squeezed

 

• 7:00 pm integral toast and eggs ( boiled or omelet )

• 10:00  Energy tiles

• 1:00am lasagna or integral pasta with tuna

• 4:00 peanut butter with whole-wheat bread

• 5:30 pm ordinary coffee or green tea without sugar

• 6:00 Training

• 7:00 bushels of proteins with water + banana

• 8:30 white fish of your choice with Swiss chard or vegetables as desired

 

 

No big deal , right? You just need to organize things!

 

Once you get your target number of calories, divide it into portions, for example, if your daily goal is 1800 cal share it ; 600 breakfast, lunch, 500, 400 dinner, snacks per 150 cal.

 

Your breakfast should be the bigest meal of the day. Of course if you train in the morning you can eat before a workout or later.

 

On days when you do not train , you do not need to drink a shake after training course.