Categories
Programs

4 Weeks 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 will 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

Legal Disclaimer

The content provided in this work offers health, fitness, and nutritional information that is designed for educational purposes only. This content is intended for use as medical advice or as a substitute for medical counseling. Nothing stated in this work is intended to be, and must not be taken to be, the practice of medicine and counseling. Any implied or express warranty is made as to the accuracy, completeness, appropriateness, or effectiveness of content provided herein. Seek professional medical advice before participating in or practicing any exercise, movement, or nutritional program disclosed, suggested, or referred to herein. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read in this work.

The use of any information provided in this work is solely at your own risk.

By moving forward with any program or under this communication, you waive any claims against any entity involved with or related to this communication and agree that no such entity is responsible or liable to you or anyone else for any loss or injury or any indirect, incidental, consequential, special, exemplary, punitive or other damages under any contract, negligence, liability or other theory arising out of or relating in any way to (i) the use or inability to use this work or the product, services, or techniques disclosed herein; (ii) any content contained in this work and or product and or service disclosed herein; (iii) any content contained in this work; (iv) any action taken in response to or as a result of any information available in this work. In no event shall any liability owed to you for any damages, losses, and causes of action (whether in contract, tort, statutory, or otherwise) exceed the amount you paid for using or accessing this work.

You agree to indemnify, defend, and hold any entity involved with this communication as well as their subsidiaries, affiliates, officers, directors, agents, co-branders, or other partners, employees, and representatives harmless from and against all claims, damages, losses, costs or expenses (including reasonable attorneys’ fees and disbursements) which arise directly or indirectly out of or from your use of the content provided herein.