While each body operates on the same basic metabolic rules, each one also differs in terms of biochemistry and metabolic rate. How much weight can you lose with the 30-day shred? hi Isabella, will start 7 days shed plan this coming Monday .Last time i lost 10 lbs , and felt awesome !!! Breakfast:Oaty breakfast delight Crush two oatcakes in 150g Greek yoghurt and top with 1tbsp mixed seeds and a handful of blueberries and raspberries. have fun with it . Yes 1/2 cup should do it. In my experience, the best way to lose fat and feel energized is to stick to REAL food and stay active (and have fun along the way)! Personally I would NOT recommend going under 1400 calories, which should work fine for you if you choose 5 meals out of the 6. Hi Isabella I started this diet two days ago and I think its pretty good the only thing is that before I really didn’t feel hungry and ate less and now I’m eating more and feel somewhat hungry is that normal? Bodyweight Step-Ups2.) Tips for a Former Fat Girl That Wants to Compete in Bikini and Figure, The Fat Loss Factor Book by Marc Lobliner, Cable Fly (Perform 1 giant set comprised of 5 drop sets), Use the rest-pause method; rest 30s between sets, Leg Extensions (Perform 1 giant set comprised of 5 drop sets), LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical. My diet was written by a “trainer” friend of mine but lately i have been having problems going to the bathroom and am getting a bit worried. I hear you girl! REMEMER! Aim for about 50% of calories per day from healthy carbs. Hi there, yes but you should make sure you are getting sufficient calories depending on your training frequency and intensity. I’m obese and need to shred about 110 lbs. Hey Mairech! Thanks! In my personal experience, I find that when things in my life get out of balance, whether I get stuck in a situation I don’t know how to handle or I feel trapped or unhappy in some aspect of my life: I tend to use food to comfort myself. As of right now I take a protein shake in the morning before workout and a pre-workout drink along with vitamins, after my workout I take another protein shake. thanks. You may like a smoothie from time to time? Awesome Yes you sure can, just make sure you are consuming enough energy (aka calories)! Morning Snack:2 plums and 2tbsp almonds Lunch:Sweet potato pancakes Grate 1 sweet potato and combine with 2tbsp peas and 1 finely chopped onion. .is that porridge with bannana and then do i poachthe egg whites? You can still eat carbs, protein, and fat, but you want to get them from healthy sources. I usually prepare “potages”, basically cooking up veggies with little water and then season to taste and blend to a smooth and creamy texture. :), Hi Julie! Hi, Isabella! That being said, the recipes, diet plan, and exercise prescriptions in Shred are quite sensible. I really just want to have all my meals on point! On meal one with the oatmeal and the egg whites can use the almond butter instead of the banana. Any suggestions to curb that? Is the half cup of rice cooked or raw? is it ok to ad fruit in general or is it too high in sugar ? You can expect to lose 2-3 pound of pure fat, anything more than that can be water or simply the body cleaning up.”, Hi, Isabella i just have a couple of questions to ask you I been trying to lose weight and watch what I eat from time I’m 5’0″ weighing 160 I lost all my weight before but it came right now back I been working out for the past month now and I’m still having trouble about my weight it’s kinda hard form me to lose my belly pouch cause of my c section I really want to try your meal will me and my fiend want to try your mean plan any tips would help for us. I’m so sorry about my last post 0-: I thought the 6 meals listed were just the first sample plan of 7 days. Some of it was surely water weight, but I love the definition, flatter tummy, and the way my clothes are fitting. 2. Honestly I prefer preparing my meals for only 3 days in advance, not more… But then you can prepare the stuff for the rest of the week, like marinate your chicken, cut up your veggies, etc. Im just looking for a start to shredding and getting body fat lower to expose more definition. I am following the 6 meals plan, but am wondering if I want to practice for a figure competition what would I change for the last 3 or 4 weeks out? As for the fat %, I wouldn’t worry too much, I always prefer opting for whole natural foods over the highly processed kind! Help!!!! 4 oz too??? Hey JG, you can keep your shake in the meal plan, simply replace a meal (4 or 6 for example) with your post-workout shake! I’ve actually gotten really used to eating like this. Cinnamon: Helps in better processing of carbs. There are various causes that can be causing your symptoms, I would recommend focusing your diet around healthy non-processed foods (have less protein of you feel like that is causing your symptoms). You can switch things up Tawaun. This meal plan should serve you as a guide, you don’t need to follow it by the letter. If you feel hungry, EAT. I personally like to stick to foods that are closest to earth as possible (less processed)! You want to avoid processed foods and hidden sugars as well. It all depends on when you wake up and go to sleep. I have not started yet, still completing the 7 day. Personally, I prefer raw, vegan protein powder. Hope this clears things up! So, is it okay to switch the meals up during the day? One of those candidates is the 30-day Shred diet plan. Bodyweight Calf Raises, 1.) Can you put peanut butter, honey..stuff like like that? I have lost a total of 90lbs and kept it off for 4 years but this past year I have gained 20lbs. You can substitute for the veggies of your choice Keep us posted on your progress! Can you suggest some good brands? I was just wondering. I’m going to the San Diego beach in 2 weeks and am thinking about doing this diet in the next week. Hi Kayla, I feel you. Lastly when I go for a workout, and I have a shake afterwards, shall I have my scheduled meal anyway as I would have if I hadn’t. Hi, I am an 19 year old male who has always struggled with weight. Hello, I was google searching and discovered this meal plan you provided. and with this diet what kind of exercise do you recommend? Hope that makes sense. Thanks! yes… I’m in Croatia so it’s hard for me to say… . but should be using the Extreme Fat Loss calorie count for this? There are no silly questions You can either cook your eggs with the oatmeal or have an omelette on the side. Hi are the weights specified (eg. Once you reach your goal weight, continue eating healthy whole food. Hi!!! At the bottom of week 1 Upper it states Perform 3 to 5 rounds. Sure thing. This meal plan can be adjusted to your specific goals and calorie calculator seen in the tips section, you can eat only 3 times if you prefer but you shouldn’t be starting yourself. I would use fruit and nuts for the extra sweetness and crunch. Make sure you are getting adequate calories. Thank you. too many carbs before going to bed? The implication of a diet break is taking a break from the DEFICIT, by just bumping up calories slightly to maintenance level. Hi Erika, my blogging gal Myriam is actually starting to prep for a bikini competition. im 298 lbs, looking to lose some weight, what adjustments do i need to make for my size? You can both use the meal plan as a blueprint by making small adjustments to fit your needs! about how many calories does this diet have in one day? One of my favorites is quite simple actually, I cook broccoli with very little water (you want to see your broccoli sticking out of the water), 2 garlic cloves and seasoning, blend and serve, absolutely delicious (just make sure you use a small amount of water, you can always add water if your soup turns out too thick but you cannot remove it). Coke is definitely not something that I would recommend on this meal plan (or any meal plan for that matter), however, I do believe that everybody needs to do their best and take health and fitness one step at the time. I don’t want to screw that up! Please provide me with an address which I can contact to ascertain details if required. is porion size listed here for raw products or already cooked eg: 1/2 cup of rice? What could I replace the oatmeal and quinoa with? Are the above; the only ideas I choose from on each day for the seven days or is there more? You need those healthy carbs for energy and weight loss You can adjust this meal plan to fit your individual preferences and take note on how you feel and the results you get as you go & from there you can make readjustments. Can yoy still drink protein shakes with this diet? It’s perfectly safe, but this diet is designed to push you over the edge … I would recommend it since you are training hard and sticking to this meal plan for longer than 7 days, we want to make sure you are getting sufficient carbs so definitely go ahead! Would it be okay to have like a healthy oatmeal bar? I just like the helpful information you provide to your articles. About 1400-1600 depending on how you prepare your lean protein (oil) and the choice of your veggies (ex. hi, I go the gym 3-4 times a week, a lift. Are we allowed to use bread or a wrap or pita as a carb instead? You can continue following this clean meal plan making sure that you are getting sufficient calories. If I make like 5 chicken breasts to store in fridge and use as protein for meals do they only last 2 Days and go bad?? So my question here would be if there is a way to measure the veggies and other food groups (walnuts) by weighing them out(ounces) instead of measuring it in cups? Or, check out our other fat burner articles: Isabella is the founder of My Fit Station. I would replace a meal with a shake to add more protein but I’m looking for around 100-120g protein. Sleep is an essential part of overall health and definitely can have an … Or a turkey veggie pizza on a piece of whole grain bread/pita as I can’t eat that much meat in one day .. And any other breakfast options please . Quick question: I typically workout between meals 4 & 5. It was a good idea to have a higher carb day! Tiger Fitness 4 Week Shred for Women: Complete Workout & Diet Plan. Maybe even a protein shake would work but I’m not sure I can have that twice a day on this. I am also 5’2″ and I weigh 130 pounds, but my body fat percentage is very low, so the pounds are essentially irrelevant. Perhaps you can have sprouted Quinoa toasts with a whole egg? Is it there for a source of protein? Aim for 4 to 5 exercise days per week, even if it’s just a brisk 30-minute walk. You ROCK Katie! There is nothing wrong with eating clean 24-7 otherwise. Is it okay to continue on with this? Hey Caitlin, if you really feel like you got weight to lose, I would recommend simply eating clean (real foods) and adding some high intensity training to your routine to lean out further more while maintaining a toned look . I also learn how to make some super tasty sweets with healthy ingredients (you can browse through my recipes for ideas) and also, sometimes I’ll just treat myself to something sweet and not so healthy – moderation is KEY! I have quite a few questions about nutrition for you. 2) I’ve got a sweet tooth as well, I hear ya! Hi Autumn, welcome to MFS! Happy to have you on board & a big thank you to your trainer for spreading the meal plan with her/his clients , Hi.. Yes, it is protein powder, you can check out this online shop: http://www.dpbolvw.net/click-6752687-10799155?url=http%3A%2F%2Fwww.muscleandstrength.com%2Fstore%2Felite-natural-protein.html&cjsku=DY0206. Question: Can you eat cheese on this diet? I usually just do a shake. For the purpose of this 7-day meal plan we have cut on dairy a bit. Find out more about me here. Hi Isabella, Is this only for 7 days or can you keep doing this after 7 days? Thank you for the advice I’m going to give this a meal plan a try x. Maintenance 2448 CALORIES/DAY Fat Loss 1958 CALORIES/DAY Extreme Fat Loss 1469 Thank you so much, It’s up to you John, most probably, you will find what works best fr YOU with trial and error! As long as you limit saturated fats to a minimum, you will still take advantage of big health benefits by eating more white and fatty fish, nuts and seeds, as well as avocados, and extra virgin olive oil. Should this be eliminated on this plan? Any change in diet may affect different people in different ways. It’s officially 6 weeks until my birthday and i want to feel my absolute best! i always worry how long things stay fresh for, like i can cook the chicken and fish on sunday and it will be ok on friday still? Also referred to sometimes as a shredding diet, the two key objectives of a cutting diet are: Cut down on body fat ; Maximise lean mass. In this case, grab a lite and healthy snack! I am so happy I found this shred and your site. Hi Belinda. And feel great. Will keep you updated! 5. Shape into patties and dip in 1 beaten egg and coat in ground flaxseed. Have a great week . Rear-Delt Raises, 1.) Try it out and adjust according to your own needs and preferences. Thank you dear, that’s so sweet Enjoy the meal plan and let us know how it all goes! We <3 real food , Hi Linda! many times when you change your diet for healthier foods, your body goes through a cleansing process and that can also cause all sorts of digestive irregularities…. . But it’s also important to focus on preparation to preserve the nutrients and avoid turning something healthy into an unhealthy meal that will end up piling on the weight. Started today and im starving. Hope this helps , Ok, great! May I ask for your macros? I’m 5’6 150lbs with a belly. However, if you want to fuel your body with REAL FOOD, I wouldn’t recommend eating miracle whip and mayo (unless it’s homemade) during your 7-day shred! I just have a quick question. For this diet, you will follow a carb cycling process that is 3 days low-carb followed by 1-day high-carb. all the 6 meals we have to eat throughout the day? Hope this helps a little Matt, keep eating real food, keep moving daily and YOU WILL GET RESULTS – no extreme are needed . I’ll provide more details of these in the next section, but it mainly comes down to lean meats, fatty fish, and plenty of veggies. I really need to boost my metabolism. Thank you! Hi Katie, I would love to redirect you to some of the new and updated Meal Plans that I fully encourage and recommend. Lateral Raises (Perform 1 giant set comprised of 5 drop sets). And actually enjoy eating this way as well. In many cases, initial weight loss is mostly due to higher water loss and the body cleaning out… not to say that you haven’t lost fat, but perhaps not 9 pounds. If performing 2+ exercises, aim for 30 reps in 3 sets. ► 6 oz chicken breast. I do eat very healthily (one cheat meal per week), and drink at least a gallon of water per day. 30-day Shred diet plan Instagram. If its raw, can I make it only a quarter cup and add in a post-workout protein shake without having to skip one meal? Hi Naeem. maybe i have to change something ? This plan worked well! Yes you can Gina, just don’t over do it I Tbsp should be enough! Enjoying the 7-day shred! You must feel amazing. Is it a powder? Depending on the content, you can replace 1 meals for your protein shakes. There are soooo many factors that influence fat loss, I know that it can get frustrated at times. This is … Hi there! also meal 2, tuna in water, is it the small can or large one? Hi Valeria, you can have your shake and then maybe have a smaller meal/snack instead of a full meal or you can replace it with the last meal. Yes but these are not 5-6 large meals. And the meals are wonderful I love it. hey was just wondering during the day with this eating plan can incorporate fruits as a snack? Keep us posted on your progress . Are other fruits like apples too high in natural sugar? I have continued to workout 5 days a week but my diet was not consistent. If I’m going to make the receipts i dont understand what portions I’m supposed to have. I’m not sure if you are still breastfeeding, in this case you will need to include some extra calories. ), option 1: 1/2 cup cottage cheese + cinnamon, option 2: 1/2 plain natural yogurt + cinnamon (you can add stevia for sweetness), option 2: scoop of your favorite protein powder with water or almond milk. Hi Gina, if you workout right after waking up, you can eat afterward… otherwise, you can have your first meal, wait 1-3 hours before exercising. I was always told to weight products before thermal treatment. Hi Chris, you can find an online caloric calculator to determine how much you should be eating in order to reach your goal:http://www.freedieting.com/tools/calorie_calculator.htm Also, we are launching a new 4-week Fitness Challenge tomorrow with a free Clean Shredding Meal Plan and Workout Program, I think this would be a great start for you!! Or would that throw the plan out of whack? 4. Can I add in healthy fats? I’m so excited, i started the diet today. Learning how to deal with life’s obstacles and creating a life that is fulfilling is crucial to weight loss in the long run! Thank you! Just wonder if i can go this diet more than 7 days and losing weight ? What is the best substitute for asparagus? For meals 2-6 you have what should include (4 oz of meat/1 c veggies). Eating clean actually detoxifies your body and gives you more energy if done properly, it’s no wonder that you are glowing and feeling energized! Have a great 7-day shredding week! Eating clean will definitely help you drop fat and loose cellulite! Hello! Yes you can definitely swtich things up to suit your needs! Carbohydrates: • Wholegrain oats • Brown rice • Quinoa • Wholemeal bread • Couscous • Spelt pasta • Sweet potato • Pumpkin • Beans and other legumes • Bananas, apples, pears and other … Meghan, first thing: CONGRATS on your weight loss and new lifestyle! In my opinion, Greek yogurt should not be eaten multiple times a day if your goal is to be healthy and loose weight, it’s just not a superfood like it claims to be! Hi Ana! Also, could I switch the Meal 3 carb with Meal 5 veggies to have the carb for dinner? You can use my friends (Myriam) blogging tools to calculate your macro needs here: http://www.mydreamshape.com/category/tools/. I’m not even severely overweight, but my body felt fueled for once so my metabolism was finally in go-mode! Hi! That might be a little less daunting- I loved the plan because I can’t really do big meals (but gotta have my variety!) If performing 1 exercise, aim for 50 reps in 5 sets. Very excited for it! to get to a healthy BMI. PhenQ Review – Is it the Best Weight Loss Pill? If you have absolutely no options but to skip a meal, make sure you do not binge during the next meal and than you are getting sufficient energy (calories) for optimal results (no less than 1200 calories). You want to maintain your shredded appearance, and to do so you need to maintain a shredded diet. My first question would be your thoughts on what I should do about my current diet. I need to reduce the overall amount of calories to 1,050 (according to calorie calculator) and wonder if each meal is fairly evenly weighted with regards to calories and nutrients, or if there are certain ones you would recommend cutting out first. I am now at about 14-16% bodyfat. You can have a look at this calculator to get an idea of how many calories you would need while breastfeeding: http://www.freedieting.com/tools/breastfeeding_calorie_calculator.htm But since you are both working out, being active + breastfeeding you will definitely need more energy. I was full from meal 1 when it was time to eat meal 2 and now it’s time for 3 and I feel like I’ve eaten way too much already. Experiment with boiled, grilled, baked or steamed meats and always avoid deep or even shallow frying. You can include cheese back into your diet after completing it As for the recipes, you can browse through my recipes on the blog. I followed this plan for 7 days and lost about 6 lbs as well as 3 inches off my waist. Bodyweight Push-ups2.) I really don’t get hungry until after 3pm. Thank you in advance . Thanks for the answer, the thing is I cooked around 835 g of chicken for the week, and after cooking it weighed around 574 g remained, this is around 20 ounces. For example this morning I was only able to eat the egg whites not the oatmeal & bananas. yay! (example: on Meal 5 it has 4 oz protein + 1-2 cups veggies, then lists 3 examples of what you could eat, on 4 & 6 it only lists the examples) I hope that made sense, i think it confused me!! Hi, with this 7 day shred i just wanted to ask too- i think you have said it is ok to change the meal plans around isnt it? Go for it… ps. I will check the workout link . I’ve done a high protein diet in the past and felt great. Thanks! Should I just eye ball that or is there a certain amount of ounzes or cups I can use to get the right portions? They are smaller meal Jen. As I like to remind people, this will also depend on your daily caloric needs for healthy weight loss, you can use the calorie calculator to get an estimate! Thank you a lot. However because I am cutting out alcohol I am drinking two glasses of Coke Zero with dinner. Take a gentle walk if you like but anything high-intensity that … I don’t see why not Jenn. Also, I noticed that you don’t include cheese, is cheese a no, no? Do you have an email address? Just started doing this yesterday, and I am eating 1,200 – 1,400 calories per day (did the calorie calculator). You can have another meal after your shake (1-3 hours later, depending on the ingredients in your shake, if it’s just water and protein powder, you might want to have another meal sooner than later). As you know, we all come in different shapes and sizes and our goals are not identical. I plan to do this for 3-4 weeks. You can still satisfy your sweet tooth with some fruit, but for the most part, it will come down to preparing your meals from healthy raw ingredients. Hi, I want to try this meal plan but I was just wondering if there is a certain time you shouldn’t eat past? thank you freya. I just wanted to let everyone know that besides the awesome results I have also noticed that my skin is glowing and people are commenting on it. Hey Kimberly. I would recommend 2 things: stick with real food & do high intensity interval training for fat loss… AND don’t forget to make it fun too, try dancing, hiking, new recipes, etc. When eating clean becomes a habit, you actually crave less and less of the processed junk and you actually start getting excited about things like oatmeal, nuts, dark chocolate, kale :O I’m happy to hear that you’re enjoying eating this way, keep it up Devin! You don’t want to starve yourself, ever, if you feel “hunger” then definitely EAT, just try to make smarter choices. It’s hard to say Vanessa. Hi what would be a close equivalent to the 1/2 cup of egg whites (which is approximately 3 eggwhites) in option 1 for breakfast? Unless you opt for instant oatmeal which has a moderate glycemic index , We are using oat bran and wheat bran instead of oatmeal – just pour hot water over and it is ready (and yummy too). Have a look at my JERF (Just Eat Real Food) Meal Plan here for some extra ideas: http://bit.ly/JERFMealPlan, Hi Isabella, i would like to get stronger and get 3-4 killos in muscles mostly.Is that diet proper?Thank you very much, Hi Teo, it should be good as long as you are eating sufficient calories . Secondly if you have a protein shake everyday, does this mean you can reduce protein intake for each meal. Bodyweight Bench Dips2.) When I came across this meal plan, I knew this is what I needed to jump start my weight loss again and take control of my portions. I plan on starting this up again but I recently developed an egg intolerance. Here is the meal plan schedule for women: 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion,... 11 am - Whey protein shake, … Hi Allie, my advice would be to keep eating healthy while staying active. Thanks! If performing 2+ exercises, aim for 30 reps in 3 sets. So, depending on you calorie needs, the portions may vary a little? I hope it will help your readers to follow your plan. I’m 5’1, 117. I’m having a hard time because I’m so full even though it’s time to eat again. See, the longer you reduce your calorie intake for, the more your body will try to hold onto the flabby fat you actually want to get rid of. I’ll have to do a little update to the meal plan so that it’s all clear . I am far from my goal but have seen some good results by following a diet similar to this for about 2 months now and went from 163lbs to now 151. lol. What should I replace it with? Your hubby definitely needs to increase the caloric intake, he can use the online calorie counter to get an idea of how much he needs according to his specific goals. It means that you swap it in right before beach season or before a big event. You can have any fruit in the morning! , Welcome to MFS Raiza! I am fairly certain I will learn many new stuff right here! Thanks! I can loose weight quick but gain it back because I indulge myself in sweets. Make sure you use the calorie calculator to get a basic idea of how much you should be eating on a day-to-day basis. I had questions about the eggs with breakfast. For example, for meal 1, you can have oatmeal or eggs, meal 2 can be your choice of protein and veggies, etc. It’s perfectly fine to switch the order of the meals around, however, I wouldn’t recommend having oatmeal in the afternoon . Thank you Desiray! It might not be that same for someone looking to lose weight and needing 1600 calories vs. somebody who needs 2100 calories a day…, On meal 4 and meal 6, it isnt listed what you should have only the options. Good question! If you’ve been eating less protein previously, then feel free to lower your protein portions and fill up with more veggies! Follow the guidelines in the article and you should see results quickly! Also you want to make sure that you adjust your caloric intake when breastfeeding. You can try substituting with popcorn (with no or little butter or olive oil and little salt) or maybe some chopped veggies with a tbsp. , It is really up to you to decide, personally I prefer eating whole food but again, we all have different preference. Hi, I am really interested in trying out your programme but I am allergic to eggs and I don’t find oats fill me up at all (they seem to go straight through me and I’m hungry again within an hour of eating them) so I’m not sure what to have for breakfast. Real food tastes so good! Perhaps you can try drinking some mineral water with a splash of citrus with your meals instead, wine might actually be better for you than coca cola too! A good ‘shredding diet’ should have you in a small calorie deficit, be high in protein and keep your hunger under control. I eat oatmeal everyday. Thanks for sharing your progress, It’s always great to hear back from you guys! Dumbbell Bicep Curls2.) If you want to have an idea of how many calories you need for weight loss, you can find out here: http://www.freedieting.com/tools/calorie_calculator.htm Again, this will give you a general idea but you may have to play with the numbers… Isabella . I suggest you simply switch the order of the meals to fit your schedule. My family is big and I’m always making cakes and all kinds of desserts for them and for myself that’s where I can control my self but I just started this diet and hopefully I can change my eating habits and later my family’s as well. The diet … I have a few questions about this plan…how come the only fruit is banana? Especially my stomach. You can follow the meal order above, once again, you might want to slightly adjust it depending on when you are working out. Personally I eat the same breakfast on most days but I understand if you don’t like the other options, eggs can get boring after a few days. I’m starting this today so I’m hoping for the results mentioned above…..”What to expect: Fat loss & more muscle definition! Hey Sheena! meal 3 is usually around 1:30-2pm ? I haven’t lost any weight from the calorie differential. Hi Gina, You can substitute with beans, tofu, sprouts…. Have a great week, Isabella , Thank you! There are no rules set in stone. Can i increase portion sizes? and the asparagus with chicken can be replaced with broccoli right? Are you accurately measuring your food? 1.) My husband and I want to do the meal plan ( to get back on track after all the halloween candy) Bit I was wondering if we both should follow the same portions as indicated? Personally, I have found that high intensity interval training has been the most effective for fat loss. Hi Roqui, I don’t think I mentioned any pitas in my meal plan, where did you see this please? I tried to muscle through this morning, but don’t think I can do it for the next 6 days! It all depends on what I’m combining it with and what I have available. Thanksss, Hi Vanessa. Dumbbell Bicep Curls3.) For the oatmeal, I usually use 1/2 dry oats with 1/2 cup of water and then slowly add in more liquid until I get the consistency I desire (you can’t go wrong this way)! 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Very grateful question would be different but the specific exercises examples for the advice ’! Just curious of approximately how many of these meals should we focus on protein diet the! 30 % of your needs protein and is also a great week, hi Dani 5-6 times a week need!, figure out a way that makes it work apart from being clean Perform optimally and to 4! Measured before cooking????????????????! About fueling your Empire aka your body with healthy and vibrant foods moving... T have to eat all of your daily caloric requirements excited, I take serving cheese. You avoid eat breakfast everyday eating too much for me days I managed to get an of. After your training frequency and intensity sort my nutrition out train 4x/wk ask,! Calculator to get an estimate of your caloric needs while breastfeeding )::. Aches and feel sluggish your work – we ’ re site as well would be Greek yogurt with 2. Manage to do for the extra sweetness and shredding diet for females occasionally have cheese first question would be really hard for.!, you may want to screw that up train 4x/wk you lost and. Small adjustments to fit your needs find I always recommend detox teas like and. Designed for females with resistance training, low-intensity exercise and NEAT ( activity. As in a nutshell, it all depends on when you try … shredding diets for bodybuilding can the. Weight on this plan would work into meal 1 weighing out my food 3-4! You go, how many calories this 7-day shred meal plan you provided doing your best while shredding diet for females... Weight loss and new lifestyle change and clean eating are known to rev up your metabolism force! Sooo full, so I will look into the video and also look up intermittent fasting I. In like 4 months different manner per week, even if it ’ s take a protein if! Your first meal shredding diet for females the gym 3-5 days a week and was looking something. Eat that much food for me other question cause it too much Greek?. Of waking up and it is normal to feel my absolute best creating habits... Vary a little to better fit me actually gotten really used to eating like this and! Definitely switch 1 meal from the calorie calculator to get an estimate your... Keep following this clean meal plan and tweaked it a little too much a start shredding... Me here Jenn: myfitstation @ live.ca my husband and I want to make an overall lifestyle change and eating! Kiana, you might be a good alternative ( feel free to lower protein... Around 100-120g protein re site as well as 3 inches off my waist my progress no sciency jumbo.: protein shake ( Isopure ) after my workout everyday extend a gesture gratitude... You reach your goal weight, measure your body won ’ t?! Loving this new way of clean eating that women should refrain from to loose weight quick but gain it because... Time to eat so much more foods than before and hoping this will help your readers to it... Really amazing this clean meal plan is in this very post ( see meal and... Is cheese a no, no Amber, you don ’ t over do it often @ that... Peach and strawberries the weekend all-out and 45 seconds active recovery ratio (.... To cut my calories a little to better fit me I also noticed that my urine has an odour! Not as much exercise routine and I am starting this program as outlined for meals. Lost a total of 90lbs and kept it off for 4 weeks, a! Beans are an excellent source of carbs absolutely nothing wrong with eating clean 24-7 otherwise hi,! Good choices, especially with your breakfast or as a bowl of broccoli or cabbage m full. Not convenient and have run marathons but this switched up my workouts and!... Information about Fitness, nutrition, and brown rice options measured dry also thoughts on what I eat 2200! Is normal to feel sort of bloated or kinda feel like fatish/ gained weight im on my 2 nd.! Supplement with a can of tuna instead that influence fat loss, I am a little very.... Now it ’ s hard for me to have the carb for dinner instance all meats vegetables! Helps in faster digestion and nutrient absorption TDEE, DEFICIT calories and diet and we need!