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When you're ready to start one of our muscle building and fat burning programs, follow the link below and we'll get you started today:
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Here's A Fat Loss Diet That Helps You
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| Day of Week | Calories |
| Monday | 3800 |
| Tuesday | 3200 |
| Wednesday | 3800 |
| Thursday | 3200 |
| Friday | 4000 |
| Saturday | 3500 |
| Sunday | 3000 |
Pay attention to the different days and the
calorie levels. You will be amazed at what calorie cycling will do for
your fat loss results.
Usually on the WLC System, Friday or the last workout of the week is the toughest. I like to distribute extra calories to the toughest weight lifting day of the week.
So, now you know that we will eat low carb throughout the week except post workout for two meals and on the two weekend days. Tuesday and Thursday will be completely low carb.
Now, you need to know what I mean by low carb, right? You also need to know how much fat to eat throughout the days.
Before I get into the numbers, I want you to know that green veggies will not count as carb intake. I want you to have veggies with most of your low carb meals throughout the day. Here are some ideas for veggies:
When I say low carb, I want you to keep each meal
to 10 grams of carbs or less. I want fat intake to be 40 to 50 percent
of the total calories in your diet. The rest of the calories will be
designated for your protein intake.
You'll most likely be around 40 percent fat on your workout days and closer to 50 percent on your two off days during the week.
Don't worry about any fat percentage for the weekend days. Just keep the fat low and to good sources if you have any.
Fish oil is a good source of fat to add to a few meals on the weekends.
For cardiovascular exercise, I want you to do low intensity directly after your workout. Start out with a lower amount and increase over the weeks.
I like to start with about 10 minutes and increase to 20 or 30 over the weeks. On the two off days during the week, I want you to do HIIT starting around 15 minutes and increasing to 30 or so over the weeks. Starting out, I want you to rest completely on the weekends. But, you do have the option of adding cardio to these days if needed down the road.
Another option you have if fat loss slows towards the end of the weight lifting cycle is to make Sunday low carb and only keep Saturday as a carb up.
So, treat Sunday as a low carb day as you would for Tuesday and Thursday.
Keep water intake very high on this diet. Have at least a gallon of pure water not including protein shakes. Use water as your only source of liquid. No juices. No milk except on carb up day if you have to have it.
Ensure you are sleeping well each night. Take naps if you need them during the day. Take a nap when you get home from work or school if you need the extra sleep. Rest on your off days!
That just about wraps it all up. I hope you enjoy your amazing results. Now get to work. Hard work will pay off!!! You will get fast fat loss with this diet. Get started today.
If you want to see a sample meal plan for this fat loss diet, I've included a sample for a workout day.
You can find it here at sample meal plan.
Read the sample meal plan well. This should give you a good idea how to structure your diet on weight lifting days.
Be sure to get your free copy of the WLC System Manual if you don't already have a copy:
We want to make sure you've found everything you're looking for so we've given you some pages related to diet plans here at the website:
This website is HUGE and includes everything you need to know to build muscle and burn fat once and for all.
You'll finally have the body you want if you follow the WLC System. Get your free copy of the manual right now:
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Totally Blown Away by the WLC System...
Greetings from Australia, mate. I received your WLC Program recently and have only just got to emailing you (reason being I took quite a while exploring the entire package!!!). I have to admit that over the past years I've purchased many programs via the internet and I can say with complete honesty that I have *never, ever*, had the pleasure of receiving one such as yours!!! I was totally blown away by everything, from the log books, the big beefy manual, right on through to all those fantastic calculators! It comes through that you really put your all into the package. I've seen all those programs which claim to 'lay it all out for you ... paint by numbers ... take you step-by-step', etc.but only one is deserving of these claims ... and it's yours. I especially found the goal setting information to be very, very comprehensive and so well laid out. I've read goal setting books, articles, websites, etc. but never really applied any of it to my endeavours in the gym. Your system will have me going after my dream body with a vengeance, as I will be commencing the program this coming Monday. In previous years I was a chronic "routine/program hopper"; I'd spot yet another new system I thought I would follow and away I'd go ... for about 3 weeks if I was lucky! Despite all that, during some years I'd build a little muscle, lose a little fat and start looking reasonable, then slack off. I have a well equipped home gym which includes everything you recommend. I have always been good with my meal choices but the bottom line is I was never consistent with anything!!!! I have a very strong feeling all that is about to end - pronto! I'm really looking forward to starting the program Monday 30th August, and totally looking forward to some *real results at last*. Oh, by the way I am 56 years old and my long-term goal is to have an awesome physique at 60 in comparison to the average one I had at 30. Thank you once again for putting out such a terrific and very complete program - I will not have any hesitation in recommending it to everyone I know. Cheers,
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