LOSE BELLY FAT AND BUILD MUSCLE WITH THIS QUICK SIX-PACK DIET

  

Use this eating plan to double your fat loss without missing any muscle-building nutrients.

1/4 Greens

Loaded with vitamins, greens will balance out your hormones and transfer protein right where it’s needed.

Morning
3 asparagus spears

Lunch
2 handfuls spinach

Afternoon
2 handfuls broccoli

Before bed
500ml greens drink (Green Vibrance Powder.


2/4  Protein

To compensate for the calorie deficit you’re creating, you need a lot of protein. Split it across the day and aim for 1g per 0.5kg of your bodyweight. Below is a breakdown for the average 80kg man.

Morning
3 boiled eggs

Afternoon
2 chicken breasts

Evening
1 rump steak
1 handful kidney beans

Any time
1 protein shake

Total protein: 160g


3/4 Fats

Fat doesn’t actually make you fat. Refined carbs are to blame for the podge around your middle. Healthy fats fuel your training, encourage muscle growth and, crucially, teach your body to burn fat for energy.

Morning
1 handful cashews
1 tsp coconut oil

Lunch
1 avocado

Evening
1/2 handful mozzarella

Before bed
1 tbsp almond butter

Total fats: 83g


4/4  Carbs

Yes, you need to cut back on these to build six-pack abs, but most of the carbs you do put away you’ll eat before bed. That’s right: this improves sleep quality and recovery, reducing cortisol and body fat. Here’s what you should tuck into each day.

Morning
Handful blueberries

Lunch
1 banana

Evening
Large spoon sweet potato mash
apple

Total carbs: 123g


 2-in-1 Protein AND Multivitamin Shake!  Get A Balanced Meal AND Your Vital Vitamins ALL In One Delicious, Filling Drink

Words: Alex Harris; Photography: Dan Matthews, Matt Rainey; Food styling: Michaella Pentucci

Source: http://www.menshealth.co.uk

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