Weight Loss Plan

The Basics:

  • Macro nutrients at 55% Protein, 30% Fat, 15% Carbs

  • Eat every 3-4 hours

  • Eat 5-7 Times a day- We want you to maintain steady blood sugar levels and keep your energy high throughout the day. This will prevent extreme hunger that leads to overeating.

    • 3 meals & snacks in between

  • 12 hour fast period

  • Workout 5-7 times per week, aiming for 50 minutes of cardio most days with your heart rate at 65-80% of maximum. To further get into fat burning, do not eat 3 hours before cardio or do cardio in a fasted state.

  • Aim for the freshest, most nutrient dense foods possible.

  • Portion control is King here, no more than a fist size serving.

To Start:

  • Weigh In & Body Fat Measurement at the gym

  • We highly recommend download a food tracking app, such as MyFitnessPal.

  • Remove any foods that you cannot resist from your cabinets.

The Guideline for the First Two Weeks:

  • We will be cutting all of the carbohydrates that are not from fruit and vegetables entirely for the first two weeks.

  • No carbohydrates after 5pm

  • Females:

    • 1500 calories per day

    • 205g of lean protein 50 g. of fat, and 56g of carbohydrates

  • Males:

    • 2000 calories per day

    • 275g lean protein, 67g of fat, and 75g of carbohydrates

  • Foods we will enjoy:

    • Fibrous vegetables: broccoli, celery, cucumber, peppers, green beans, asparagus, brussel sprouts, squash, cauliflower, etc.

    • Lean protein: chicken breast, fish, pork loin and lean cuts of beef, etc.

    • Fruit: blueberries, strawberries, apples, peaches etc.

    • Healthy fats: almonds, olive oil, coconut oil, avocado etc.

  • Foods to cut out:

    • Starchy foods: white rice, white bread, potatoes, corn, etc.

    • Fried foods: chips, French fries, donuts, chicken wings, etc.

    • Processed foods: potato chips, packaged/frozen meals, hot dogs, etc.

    • Sugar: white sugar, honey, agave nectar, fruit juice, breakfast cereal, soda, candy, etc.

    • Saturated fats: fatty cuts of beef (bacon, salami,sausage, etc.), cheese, butter, ice cream, sour cream, cream based sauces, etc.

    • Alcohol: beer, wine, vodka, jello shots.....you get it

Sample Meal Plan for First Two Weeks:

  • Breakfast:

    • 2 whole eggs and 2 egg whites scrambled with 1⁄2 cup cooked mushrooms, 1⁄2 cup cooked spinach, and 1⁄2-1 Trader Joes chicken sausage with 1 tsp. olive oil for cooking -1⁄2 banana

    • Mini quiches--mix together eggs, cooked veggies etc. and pour into muffin tins and bake @ 350 until golden brown for a portable breakfast or snack unsweetened coffee or tea (no cream or 1⁄2 and 1/2) or water

    • Totals: 30-38 g protein, 18 g fat and 15g carbs

  • Morning snack:

    • 3⁄4 cup 1% cottage cheese 1⁄2 cup blueberries, 2 tbsp raw sunflower seeds or walnuts

    • Totals: 28 g protein, 10 g. fat and 15 g carbohydrates

  • Lunch:

    • Large spinach salad with 6-8 oz grilled chicken, cucumber, tomato, bell pepper, sprouts (or whatever non starchy vegetables you like) 1⁄2 cup each 1 tbsp vinegar and 1⁄2 tbsp olive oil

    • Totals: 42-56 g protein, 14g fat and 3g carbohydrates  

  • Afternoon Snack:

    • 1 light string cheese 4 oz turkey sandwich meat, natural low fat/low sodium tomato slices totals

    • Total: 30 g protein, 6 g fat and 4 g carbohydrates

  • Dinner:

    • 6—8 oz. grilled white sea bass, large dinner salad with 1⁄2 tsp olive oil 3⁄4 cup cooked green beans or broccoli toals:

    • 56g protein, 10 g fat and 2 g carbohydrates

    • Daily total: 170 g protein, 58 g fat and 39 g carbohydrates

Week 3 Guidelines:

  • 50% Protein, 30% Fat, 20% Carbs

  • For Females:

    • 1500 calories per day

    • Of lean protein, of fat, and of carbohydrates

  • For Males:

    • 2000 calories per day

    • Of lean protein, of fat, and of carbohydrates

  • We will be reintroducing carbs at breakfast on days of strength training.

    • Stick to oatmeal, low fat granola, and whole grain or sourdough toast (Eziekiel products preferred). Same caloric intake just making adjustments to the proportions that make up the total number of calories.

  • We’re adding intervals into our cardio on days of strength training here at Strength Happens, to boost the caloric demand during recovery.

  • On days without strength training aim for 50 minutes of cardio, keep the expenditure between 65-80%

Week 3 Sample meals:

  • Breakfast:

    • Omelette w/ 2 eggs, 2 oz turkey and bell peppers, 1 piece of toast

    • Crumbled tofu ‘scrambled’ with mixed veggies 1 small ww tortilla

    • 1/2 cup oatmeal, 1 tsp of honey, 1 tbs of peanut butter

    • Protein powder, unsweetened almond milk, 1⁄2 c blueberries, 1⁄2 banana, 1tbsp almond butter blended together, 1⁄2 cup granola

  • Lunch:

    • Hearty turkey stew with broth base and lots of vegetables

    • Tuna salad made with 1 tbsp mayo, 1⁄2 apple, red onion, mustard,celery etc wrapped in lettuce leaves

    • Lean beef and veggie stir fry

  • Dinner:

    • Oven roasted chicken (no skin), sautéed asparagus and green salad

    • Flank steak stir fried with broccoli, onions, peppers and celery Balsamic and herb pork loin with cauliflower puree, steamed green beans and salad

    • Venison 8oz, salad with balsamic and oil, and grilled peppers

Week 4 Guidelines:

  • We will be adding an additional 100-200 calories from carbs on strength training days.

  • This is to establish a zig zag dietary plan of caloric intake to match days of extra energy expenditure.

  • Exercise 6-7 days a week with at least 60-80 minutes of cardio a day.

    • 4 of the cardio days being interval work focusing on getting the heart rate above 90% during the interval sets.

    • On the other cardio days keep the expenditure between 65- 85%.

  • 45% Protein, 30% Fat, 25% Carbs

  • For Females:

    • 1500-1700 calories per day

    • Of lean protein, of fat, and of carbohydrates

    • On Strength Training days, 1 piece of bread for half a sandwich, or ¼ cup of rice.

  • For Males:

    • 2000-2300 calories per day

    • Of lean protein, of fat, and of carbohydrates

    • On Strength Training days, 2 pieces of bread for a full sandwich, or ½ cup of rice.

Continuing on

  • Continue keeping carbs out of dinner and any snacks after 5 pm.

  • Match caloric expenditure in zig zag approach. Do this by only having more carbs for breakfast and lunch on days of strength training. On days of just cardio remove the carbs except from fruits and vegetables.

  • Females:

    • Caloric intake below 1900 cal per day on cardio day

    • Caloric intake below 2100 cal on days with strength training

  • Males:

    • Caloric intake below 2100 cal on cardio days

    • Caloric intake below 2400 cal on days with strength training

Emily Grass