Lose weight the Easyweigh

There are something that my trainer gave me. Take a look at this -

He game me a diet plan hare it is
Protein

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Complex Carbs (nothing enriched, bleached or processed if possible)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Fibrous Carbs

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

Fruit (If acceptable on diet)
bananas, oranges, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

Healthy Fats

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts)

Dairy

Eggs
Cottage cheese
Whole milk
Yogurt

He said to make my three healthy meals during the day, including a good breakfast. Skipping meals causes increased hunger and may lead to excessive snacking.


For Workout he said that Exercise about 30 to 60 minutes each day. If time is limited, exercise for several brief periods throughout the day for example, three 10-minute sessions rather than one 30-minute session. A good lifting program should consist of compounds lifts (squats, deadlift, rows, pullups, chinups, bench press, etc. Google compound lifts). Compound lifts are beneficial due to their utilization of several muscle groups at a time, their development of stabilizing muscles, and their translation into functionality into the real world. Often times, people will revolve their workout plan around upper body alone. THIS IS UNACCEPTABLE. To get strong, be in shape, and lose weight, you must utilize compounds movements that will utilize upper body, back, and lower body on a regular basis. When you lift for your legs and back, your body creates the biggest hormone response that will promote muscle growth. I've heard it said that, essentially you some people squat for big arms.

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