Here is a before and after of me. Im not some ridiculous freak in shape where Im ready for shows but still pretty lean.
The Before: Not really educated on diet and just going to the gym and eating whatever. Im holding a lot of water so all the definition is hidden.
The After: My diet is now on point and I understand the human body. Below is what I did to get these results. It took about 3-4 weeks to turn my body like this. Once you learn how your body works from tweak it you will know how to quickly do it. Im GNC free and steroid free meaning I didnt use anything artifical to give me quick results which is why you see a clean healthy look.
DIET:
Rule #1: Dont miss meals. Must eat 2-3 hours.
Rule #2: Must stick to the proper foods and intake protein, carbs, and fats . Sodium is under 500mg a day.
Im not going to put portions as everyone is different. Typically for your age and weight theres X amount of protein, carbs, fats, calories but even just eating the proper foods will give you great results for someone slightly overweight or majorly. But heres the foods I eat. Make sure you eat full meals. Dont go hungry.
Drink: Water Water Water Water.... Lots of it through the day. Throw lemons in if needed.
Breakfast: Greek yogurt, almonds, egg whites, Apples, Bananas, Strawberries, Oatmeal.
Meal 2: Chicken, Brown Rice, Greek yogurt, no sodium if you use sauces,
Meal 3: (After your workout) Steak, Brown Rice, Broccoli, Green beans, Almonds,
Meal 4: Ground Turkey, Brown Rice, Greek yogurt, no sodium if you use sauces,
Meal 5 :Chicken or Ground Turkey, Brown Rice, Green beans, no sodium if you use sauces,
Meal 6: Chicken or Ground Turkey, Brown Rice, Green beans, no sodium if you use sauces,
Meal 7: Protein only. Shake if you want to add it in your diet.
Rule#3: Gym 3 days a week minimum. Light cardio for 20 minutes one day a week.
Rule#4: Make sure you get 8 hours of sleep so your muscles can heal. Taking naps can help you get your 8.
Rule#5: Don't cheat. If you do its one meal on the weekend but dont fall off the wagon. Once again dont go hungry. Eat! The meals every few hours will speed up your metabolism and your body will drop weight, I promise :)