| Ok heres how to lose weight fast! i personally lost 5 | | | | onions and reasonable amount of herbs and spices. |
| stone in 13 weeks no sales pitch just straight to the | | | | Herbs and spices within reason are ok |
| point on how to lose weight fast. | | | | Drink approx 4 litres of water per day |
| DIET! diet is 70% of all training wether your building | | | | 1 bottle per day of diet coke or other zero or diet drink |
| muscle or losing weight. With out the correct diet it is | | | | is |
| nearly pointless going to the gym. | | | | I also recommend taking vitamin supplements including |
| My diet: | | | | calcium. |
| 6.00am | | | | Training/workout plan i used: |
| 30g Porridge made with water (no sugar or anything | | | | Gym 7 days per week(essential to maintain muscle |
| else) + Protein Shake | | | | while losing weight fast)all 7 days need 30-45mins of |
| 10.00am 4 hard boiled eggs | | | | aerobic workouti.e Brisk walk on an incline, slow |
| 1:00pm 3/4 cup of cooked brown rice OR brown pitta | | | | jog,bicycle,cross trainer etc |
| bread + approx 200g of skinless chicken breast OR | | | | 4-5 days weight lifting |
| 150g extra lean red meat OR tin of tuna in water + | | | | You really have got to do the weight lifting plan it will 1. |
| reasonable amount of salad or vegatables (no | | | | increase your weight loss 2.and most importantly stop |
| dressing) | | | | your body from breaking down muscle on this strict |
| 3.30pm Apple + Protein Shake | | | | diet |
| Gym | | | | See bottom of page for link to workout plan |
| Post Gym: Imediately after workout Protein shake | | | | I can absolutely guarantee that if you stick to this diet |
| Dinner approx 45 mins after training same as lunch | | | | and plan you will lose weight at least 4 pounds per |
| Suggestions for lunch/dinner: | | | | week!! i personally went from 20st 13lbs to 15st12lbs in |
| Stirfry,extra lean beef mince with chopped tomatoes | | | | 13 weeks and gained 10-20% strength. |