Max 1 month to be shredded (1/2)

 meal plan

You train hard every time with your program, you lift heavy and sweating a river because of cardio. Info: While this is critical to your ultimate success, this just is not enough to lose the fat you want.

To achieve your goal to be shredded, you must also follow a diet. What for ? Even if you work hard for one hour a day, that still leaves 23 hours to destroy all the work you have done in the gym with chips, a burger or a beer. The diet is a huge part in the fat loss equation. It is the backbone of your entire plan, the foundation of a toned body.

Bodybuilding nutrition consultant and former athlete of bodybuilding, Jim Juge said that nutrition determines your success or your failure, pure and simple. “The diet is 65% of what you need to be fit,” he said. Its in this way that Juge has helped countless people achieve their goal, to get their best body for competitions.

You have 28 days to reach your goal with Juge‘s tips to help you step by step. He adapted the diet of a bodybuilding athlete for a non-athlete (that means you!) who wants to keep the best and losing as much fat as possible in a very short time. With a little less than a month, there is no time to lose, so committed today! Go to the store to buy food‘s list that follows. When breakfast time arrives, follow the plan and be prepared to show your impressive muscle in a month.

Your principles to be shredded


Strict, strict, strict. This is your mantra for the next 28 days. There is no way to dodge the system, said Juge eat clean is the name of this formula to become shredded. The Juge‘s eating plan is filled with clean, fresh foods that are not processed in possible. Here are the 3 pillars:

 Principles for losing fat quickly.

principle lose weight


A) Eat at least 1 gram of protein per pound of your bodyweight per day. If your protein intake is too low with a calorie-restricted diet, you will lose a lot of muscle in addition to fat. A rise in protein intake will help you preserve the dry mass during your diet phase. Choose lean protein high quality such as egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-250 grams of protein a day, perfect for a man between 200-250 pounds (90-113 kg) . Increase protein only if your weight is over 250 pounds (113kg) or if you really are hungry and you need to add food during the day. Juge suggests a protein shake to solve the issue. If you weigh less than 180 pounds (81kg) removed 3 ounces (85 grams) of meat or chicken per day in the diet.

B) Keep your carbs low to lose weight. “On a low day you will have close to 100 grams of carbs” he said. “An average day it will be 150 grams of carbohydrate”. Juge prefers alter low days and average day to keep the energy high and give a change of pace. Good carbohydrates, clean, rich in fiber such as oats, potatoes, rice and whole-grain breads will use.

C) Drink at least 1 gallon (3.5 liters) of water daily. This will keep you hydrated and healthy. Water is the first drink during the diet. Although a lot rely on diet sodas, good water is really your best bet.

Staying on track

bad habit

Habits and cravings are the devil when diet coming.

Let’s deal with habits. Juge says it takes 1 or 2 good week be comfortable with the diet. “Having a meal in Fast food is easy and there is one at every corner. The hardest thing is to develop the new habit to prepare meals and take them with you. ” The first week is the most difficult, so prepare yourself to abandoned your usual routine challenge. For example, usually you go out at noon to buy a sandwich or burger. Now you need to bring your food and resist of temptations of vending machines. It can be a real mental battle to follow your food plan.

To stay motivated and manage cravings, Juge has some good recommendations. First have a “cheat meal” every 7 days. “Many of my clients have a cheat meal on Sunday, so they are ready for Monday and the week to come,” he said. If you are feeling deprived during the week, think about the “cheat meal” that will come, knowing you can absolutely eat whatever you want, pizza, lasagna, cakes, beer, chips. Remember though, it is just a “cheat meal” not a full day of “cheat meals” Then back in food‘s plan.

Second, take some pictures of you to keep your motivation up. “Most people who come to me, do it for a reason”, he explains. “They will go on vacation or do a bodybuilding competition. I have always struggled with them to achieve theirs goals. I take pictures of front, side and back to the beginning and they have to put these photos on their mirrors at home. I said that we must keep their eyes on one these photos and think about what you will look like in a few weeks. “

When hunger arrives, drinks and protein bars can also help cure your need for sugar, Juge said. It recommends mixing a flavored protein powder in a blender with ice as much as possible, this gives a milkshake taste . Day 5, the protein shaker includes a cup of blackberries to help cravings for sugars. 1 or 2 times a week adds Juges, you can have a protein bar low in sugar. These bars now have several flavor varieties, it is a good thing.

You habits in restaurants can destroy your diet one second. To respect the plan, said Juge, take precautions in ordering. “Ask them to grill your meat without oil or grease. Ask for vegetables are steamed without butter. Eat a salad (without cheese) with vinaigrette”. After his 14 years of bodybuilding athlete, Juge testifies he found many helpful restaurant, so there is no reason to avoid asking them to cook your meals according to your preferences.

Food plan coming in part 2


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