12 weeks fat burning meal plan

12-weeks Fat Burning Meal Plan

Cuban Cardio

The Plan

• Every effort has been made to keep the diet plan simple easy to follow and manageable so you don't have to cook all day long.• This meal plan was designed for a 100 kg individual who

train average 3-5 days a week after work. If your weight is more or less than that adjust portions sizes accordingly. • The time list in the plan is by no means set in stone. You can

adjust the eating plan to your real-time schedule. You just need to make sure you eat every 2-3 hours during the day as outlined below.

Few tips to keep in mind:

• Eat heathy and train hard. • Cook all meat at once. Store in airtight containers in the

refrigerator and keep handy.• Every two weeks have two very low carbs days on

Wednesday and Thursday.

How to calculate your daily calorie intake?• First calculate your BMR:

• Once you calculate your BMR multiply it by Activity Level:

W = weight in kilograms (weight (lbs)/2.2) =weight in kgH = height in centimetres (inches x 2.54) =height in cm

A = age in years

Men: BMR=66.47+ (13.75 x W) + (5.0 x H) - (6.75 x A)Women: BMR=665.09 + (9.56 x W) + (1.84 x H) - (4.67 x A)

BMR x 1.2 for low intensity activities and leisure activities (primarily sedentary)BMR x 1.375 for light exercise (leisurely walking for 30-50 minutes 3-4 days/week, golfing, house chores)BMR x 1.55 for moderate exercise 3-5 days per week (60-70% MHR for 30-60 minutes/session)BMR x 1.725 for active individuals (exercising 6-7 days/week at moderate to high intensity (70-85% MHR) for 45-60 minutes/session)BMR x 1.9 for the extremely active individuals (engaged in heavy/intense exercise like heavy manual labor, heavy lifting, endurance athletes, and competitive team sports athletes 6-7 days/week for 90 + minutes/session)

Monday

• cardio empty stomach• 7:00 AM - black coffee and 1 scoop 10g whey protein • 8:00 AM – 2 eggs and additional 2 whites with 1 slice low-fat cheese, and 235g cooked oatmeal• 10:30 AM - 1 scoop 40g whey protein mix with water; 1 sweet potato sprinkled with butter buds

and 25g mixed nuts • 1:00 PM - 235g grilled chicken breast, 1 medium sweet potato, 90g broccoli • 4:00 PM – half tin light tuna in water with 2 slices wholemeal bread and half avocado• 5:30 PM – pre-workout meal: 1 scoop 20g whey protein mixed with water, 1 large apple• weight training • 6:30 PM – post-workout meal: 2 scoop 40g whey protein mixed with 1-litre of water • 7:30 PM - 235g cooked chicken breast, 200g cooked medium grain brown rice, 35g green salad

2tbsp fat-free dressing or udo oil • 9:30 PM - 235g low-fat cottage cheese• bedtime - 10g arginine supplement

2942 calories, 321g proteins, 286g carbs, 56g fat

Tuesday

• cardio on empty stomach (optional)• 7:00 AM - black coffee and half scoop 10g whey proteins mix with water• 8:00 AM - 2 eggs and additional 2 whites with 1 slice low-fat cheese, 1 wholemeal muffin, 1tbsp

peanut butter• 10:30 AM - 2 scoop 40g whey protein mixed in water, and 235g cooked oatmeal• 1:00 PM - 225g low lean mean beef, 2 slices wholemeal bread, 100g cauliflower • 4:00 PM - 225g low-fat cottage cheese, 6 whole-wheat crackers, half avocado • 5:30 PM – pre-workout: 1 scoop 20g whey protein mixed with water and 1 medium banana • weight training • 6:30 PM – post-workout: 2 scoops 40g whey protein mixed with water, 3 slices of melon • 7:30 PM - 250g salmon, 1 sweet potato, 115g sliced courgette • 9:30 PM - 2 scoop 40g casein protein mix in water• Bedtime: 10g arginine supplement

3171cal, 324g protein, 254g carbs, 90g fat

Wednesday

• cardio on empty stomach• 7:00 AM - black coffee and half scoop 10g whey proteins mix with water• 8:00 AM - 4 whole eggs with 1 slice low-fat cheese• 10:30 AM – 2 scoops 40 g whey protein mixed with water• 1:00 PM – half tin light tuna in water, 225g low-fat cottage cheese• 4:00 PM - 235g chicken breast• 5:30 PM – pre-workout: 2 scoops 40g whey protein mixed with water • weight training • 6:30 PM – post-workout: 2 scoops 40g whey protein mixed with water• 7:30 PM - 225g rump steak • 9:00 PM - 1 scoop 20g casein protein mixed with water, 1tsbp peanut butter• Bedtime: 10g arginine supplement

2316 calories, 356g protein, 81g carbs, 50g fat

Thursday

• cardio on empty stomach• 7:00 AM - black coffee and half scoop 10g whey proteins mix with water• 8:00 AM - 4 whole eggs with 1 slice low-fat cheese• 10:30 AM – 2 scoops 40 g whey protein mixed with water• 1:30 PM - half tin light tuna in water • 4:00 PM - 225g lean minced beef, 1tbsp peanut butter• 5:30 PM – pre-workout:2 scoop 40g whey protein mixed with water • weight training• 6:30 PM – post-workout: 2 scoops 40g whey protein mixed with water, 1 slice protein bread,

1tbsp jam • 7:30 PM - 250g trout • 9:00 PM - 2 scoop 20g casein protein mixed with water• Bedtime: 10g arginine supplement


Friday

• cardio on empty stomach• 7:00 AM - black coffee and half scoop 10g whey proteins mix with water• 8:00 AM - 4 eggs white plus 2 whole eggs with 1 slice low-fat cheese, 235g cooked oatmeal • 10:30 AM - 225g chicken breast, 1 medium sweet potato, 375 g green salad, 2 tbsp fat-free

dressing oil • 1:00 PM - 115 deli turkey breast, 2 slices wholemeal bread and half avocado • 4:00 PM – pre-workout: 1 scoop 20g whey protein mixed with water, 255g trimmed or frozen

mixed fruits • weight training • 5:00 PM – post-workout: 2 scoops 40g whey protein mixed with water• 6:30 PM - 250g sole or flounder, 270g black bean, 1 can green beans• 7:30 PM - 225g low-fat cottage cheese • Bedtime: 10g arginine supplements


Saturday

• cardio on empty stomach• 7:00 AM - black coffee and half scoop 10g whey proteins mix with water• 8:00 AM - 4 eggs plus 2 white eggs with 1 slice low fat cheese, 1 wholemeal muffin, 1tbsp

peanut butter • 10:30 AM - 2 scoops 40g whey protein mixed with water, 235g cooked oatmeal • 1:00 PM - 1 tin light tuna in water, 2 slices wholemeal bread, 1 medium celery stick• 4:00 PM - 1 scoop 20g whey protein mix with water, 225g plain low-fat yogurt • 5:30 PM - 1 scoop 20g whey protein mixed with water, 1 medium banana • 6:30 PM - 250g wild salmon, 1 medium sweet potatoes, 90g Brussels sprouts • 7:30 PM - 1scoop 20g casein protein mixed in water


Sunday

• 8:00 AM - 4 eggs white plus 2 whole eggs with 2 wholemeal toasts, 1 black coffee • 10:30 AM - 2 scoops 40g whey protein mixed with water, 1 medium banana, 1 tbsp peanut

butter• 1:00 PM - 175g turkey breast, 115g cooked saba noodles, 90g broccoli • 4:00 PM - 1 tin sardines in oil (drained), 6 whole wheat crackers • 5:30 PM - 1 scoop 20g whey protein mixed with water, 1 large orange• 6:30 PM - 235 lean sirloin steak, 90g kidney beans, 80g cubed aubergine• 7:30 PM - 1 scoop 20g casein protein mixed with water


12 weeks fat burning meal plan

Lifestyle