I personally follow P 120 C 100 T 40 for 60kg, 170 cm. Rear-Delt Raises, 1.) It means that you swap it in right before beach season or before a big event. obviously the nutritional needs would be different but the specific exercises? just like the meat, This isnt all for one day is it??? And feel great. What about the spinach in meal 1? Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving. Loving this new way of life and my energy levels have sky rocket/. Below is an image that shows initial TDEE, deficit calories and diet break calories. hi, I go the gym 3-4 times a week, a lift. This is a daily meal plan sample, you can have 5-6 meals per day following the options and guidelines listed! I was just wondering. My goal is yo eventually reach 8-10% bodyfat, while maintaining a good amount of muscle. I have quite a few questions about nutrition for you. salsa, option 2: Grilled tofu with 1/2 cup brown rice and 10-12 walnuts, option 3: kidney beans with 1/2 cup quinoa & 1/2 sliced avocado, 7 day shred meal plan apples and peanut butter, option 1: 1 scoop of protein powder + water or almond milk, option 2: 1 cup carrots or celery + 2 tbsp. It’s perfectly fine to switch the order of the meals around, however, I wouldn’t recommend having oatmeal in the afternoon . If so, how. What is the “scoop of protein”? Also, how should I eat after the diet in order to not gain the weight back? I’m a nursing mom and don’t know I dont know if I should consume more calories? I ve gone through your article. You can use my friends (Myriam) blogging tools to calculate your macro needs here: http://www.mydreamshape.com/category/tools/. I need a kick in the butt and hoping this will help along with my new exercise regime. also another question sorry to bombard you. Are the above; the only ideas I choose from on each day for the seven days or is there more? But, I’m allergic to all nut and really don’t care for oatmeal, cottage cheese, spinach, mushroom, avocado, tofu, humus, or tuna. Thanks! I did the 7 day shred a little while ago and had great results. You can substitute for the veggies of your choice Keep us posted on your progress! I did see these questions already answered in some of the replies but saw that you answered that it was after cooked and then I saw replies that it was before cooked. To take meal 3 instead of meal 2 and vice versa? Tiger Fitness 4 Week Shred for Women: Complete Workout & Diet Plan. When I came across this meal plan, I knew this is what I needed to jump start my weight loss again and take control of my portions. You can contact me here Jenn: myfitstation@live.ca. Sleep is an essential part of overall health and definitely can have an … For example, you can use an online calorie calculator and protein calculator to make sure that you are getting all the energy and nutrients that you need. In other words could I eat meal 1 from day 1 as my meal 1 on day 2? I’m vegetarian and don’t eat eggs or fish. Abby congrats girl! Here is the meal plan schedule for women: 8 am - 2 scrambled eggs (large) cooked in 2 pats of butter, with any veggies you prefer such as peppers, diced onion,... 11 am - Whey protein shake, … I finished Day 1 and I’m sooo full, so I skipped the last optional meal. Hi Isabella, I’m looking to lose not necessarily weight, but to shed some of the excess fat on my stomach, back, etc (I’m working toward abs for Christmas ) If everything checks out, I plan to move on to the “Body Fuel System” plan. I wouldn’t personally go down to extreme fat loss (it simply isn’t necessary and you may end up frustrated, extremely deprived and hopeless) , Hi Isabella:) I just came across your site and it looks really great! Hi Tatianna. Thanks much! I have exactly 1 hr before I workout, what do I eat? Bodyweight Jump Lunges2.) Hi iam a mother to a 10 month old im 18 yrs old. You can adjust the portions depending on these factors. For example, will the cooked egg whites still be good after 7 days? I need to reduce the overall amount of calories to 1,050 (according to calorie calculator) and wonder if each meal is fairly evenly weighted with regards to calories and nutrients, or if there are certain ones you would recommend cutting out first. Hi, Isabella! And yes, you may substitute for the protein of your choice. Women do not need to diet much differently than men. The 4-Week Shred is a training regimen designed for females with resistance training experience at the late … I do eat very healthily (one cheat meal per week), and drink at least a gallon of water per day. Hey Stephanie. First does it matter if you swap around meals like meal 4 with meal 2 as I am at uni so wold be easier to eat apples with peanut butter rather then a proper meal because of time constraints. You just want to make sure that you are getting enough calories daily, especially if you’re training hard…you want to fuel that body adequately and have enough energy to recover and feel/look your very best! I would recommend 2 things: stick with real food & do high intensity interval training for fat loss… AND don’t forget to make it fun too, try dancing, hiking, new recipes, etc. Lad up on leafy greens & veggies when ever you feel hungry . Thanks so much! I am now at about 14-16% bodyfat. thx. Can you prepare all these meals a week in advance, and keep them refrigerated for 7 days? So once you are done with the seven days, you can have a few days where you eat a little more calories before going back to the 7-day shred! 1/2 a cup of oats) cooked weight or raw weight? Perhaps before your workout session combined with some protein and carbs would be best! Are you accurately measuring your food? That’s why I generally advise people to try out the 7-day shred meal plan. about the shredding diet: 1. If I’m going to make the receipts i dont understand what portions I’m supposed to have. Hi, my husband and I really need a change in our diet and we both need to loose weight. Also, you can wait until the 3rd meal if it’ really not convenient and have a slightly larger meal then. What to Eat on Your Period and Which Foods Should You Avoid. … maybe the problem in my body ? I hear you girl! What you think about following plan for 1 month? Welcome to MFS It sounds like you are committed to your goals, congrats on that! That’s it I think thanks:), Hi April, by less, do you mean you ate less frequently or even smaller meals than the ones listed? Bit of a silly question! Meal 3 is: 4 oz. I have measured my body weight with the formula you have provided but it works out at approximate 53.0 grams per serving each protein serving. I feel like I might need to cut my calories a little more. Have a great week, Isabella , Thank you! Find out more about me here. When eating clean becomes a habit, you actually crave less and less of the processed junk and you actually start getting excited about things like oatmeal, nuts, dark chocolate, kale :O I’m happy to hear that you’re enjoying eating this way, keep it up Devin! . I train in the mornings and always hae a postworkout whey shake with water and a carb. REMEMER! If you feel hungry, EAT. Thanks for the plan and your committment to your work – we’re all benefitting and very grateful . Some treats are still allowed to help keep cravings at bay, and your meals will be spread out to reduce hunger symptoms. Hope this helps a bit . If so, what do you suggest? If performing 2+ exercises, aim for 30 reps in 3 sets. Tanya, I would recommend a healthy sized portion when you feel hunger. Bodyweight Push-ups3.) Several nutritionists, health gurus, and fitness experts develop several popular diets and weight loss plans. Should I replace a meal with the shake or can I just add it to the meal plan? Hello, have recently purchased the product. The contents, materials, or links in this blog are not intended as medical advice or treatment. 1-2 Abdominal Exercises. Always try to incorporate more whole foods & less processed and package products into your diet , Hello, I am interested in starting this meal plan tomorrow. Let me know if you have any additional questions! 50+ Exercise Videos ... We would like to extend a gesture of gratitude to the men and women … Although my diet was full of nutritious and healthy foods my portions were out of control; my excuse “I worked out so I can have 4tbs of peanut butter”. Is the weight for protein in raw form or cooked? look forward to hearing from you!!! 1/2 cup egg whites raw / grains=dry / protein=preferably raw! natural nut butter, example 1) 2 cups mixed greens + grilled chicken or turkey, example 2) lean beef burger + sautéed veggies (carrots, onions, peppers), example 3) chickpeas salad (with peppers, mushrooms, parsley, lemon juice, etc. For example if you didn’t have that banana in your oatmeal, perhaps you’ll have a piece of fruit later on as a snack. Hi there! Male and Female Sample Day Meal Plans for the R.I.P.P.E.D. You ROCK Katie! ► 1 cup broccoli. On days I do HIIT it’s for cardio and I do 20min HIIT and 10-20min low impact depending on whether it is also a strength training day or not. In many cases, there are additional ingredients in Greek yogurt that make it so creamy – these ingredients are not all natural and all that good for you to begin with. Can i increase portion sizes? option 1: 1/2 cup oatmeal + 1/2 banana + 1/2 cup egg whites + 1 cup of berries (on the side) option 2: 3 egg whites + 1 whole egg + 1 cup spinach + 1/2 cup veggies of your choice (tomatoes, peppers, mushrooms) + 1 slice of Ezekiel bread or other sprouted grain bread. I would recommend it since you are training hard and sticking to this meal plan for longer than 7 days, we want to make sure you are getting sufficient carbs so definitely go ahead! Hey Anna. Just how much weight can you lose while on this plan? As for the protein, you can measure it uncooked if you have the option…, Hi there, just came across this 7 day plan and really want to try it. Thank you. Hello isabella do you have cook times for them and how much we need to buy for the week… Im planning on cooking all at once for the week cause i dont have alot of time in my week… So a little more of a break down would be amazing! May I ask for your macros? Ginger: Hinders cholesterol absorption. do we get the same results if we take a certain food from one meal and combine it with a food from another? Thank you for the info! HIIT Exercises - Sprints, Cycling, Jump Rope, Box Jumps, Battle Ropes, Weight Sled Pushes & Drags. Stick with water and tea. For meal 3, option 3, what size is the portion of beans? I have a sweet tooth and find I always sabotage my diet when it comes to my cravings. , Welcome to MFS Raiza! Is it okay to switch meals? sweeteners). That’s great news! I am athletic and have run marathons but this switched up my workouts and with macro counting I look and feel amazing! Enjoy fueling your body with healthy and vibrant foods & keep us posted on your progress . Thanks! I am so happy I found this shred and your site. many times when you change your diet for healthier foods, your body goes through a cleansing process and that can also cause all sorts of digestive irregularities…. As you know, we all come in different shapes and sizes and our goals are not identical. I definitely think that the 7-day shredding meal plan could help you lose that extra fat, however you want to make sure that you aren’t bringing your caloric intake too low, you may want to use the calorie calculator provided above to get an estimate of your daily requirements depending on you activity level, stats and goals! I notice that Ezekiel bread is an option in the morning but not listed as a possible carb at the bottom of the meal plan. can i stay on this plan longer than 7 days, Hi Tyrone, There is no danger in eating healthy for a longer period of time, just make sure you are including enough calories into your diet… I personally think it does us more good than bad to have to occasional treat and eat something that we really crave even if it’s not the most healthy option out there . You may add more whole rice, sweet potatoes and oats/quinoa into you diet instead! Is the oatmeal and quinoa measured before or after cooking ? awesome routine and I love that each day is different for the two weeks! 3. I was wondering what the protein/carb/fat macros are on this plan. This meal plan should serve you as a guide, you don’t need to follow it by the letter. What all do you put in your oatmeal? Thanks so much for your response! Breakfast:Oaty breakfast delight Crush two oatcakes in 150g Greek yoghurt and top with 1tbsp mixed seeds and a handful of blueberries and raspberries. I had some ques. and of course, feel free to throw in a little treat every now and then, it’s a lifestyle & you don’t want to feel like you are not allowed to have a little something that is “not-so-healthy” from time to time. Hi, I want to start your 7 day shred, but I’m a little confused. I just like the helpful information you provide to your articles. Hi, I am really interested in trying out your programme but I am allergic to eggs and I don’t find oats fill me up at all (they seem to go straight through me and I’m hungry again within an hour of eating them) so I’m not sure what to have for breakfast. The first couple days were a struggle, but I had been eating such junk and overeating that I just had to get used to normal portion sizes. I also learn how to make some super tasty sweets with healthy ingredients (you can browse through my recipes for ideas) and also, sometimes I’ll just treat myself to something sweet and not so healthy – moderation is KEY! If you have absolutely no options but to skip a meal, make sure you do not binge during the next meal and than you are getting sufficient energy (calories) for optimal results (no less than 1200 calories). is this correct? Still have a weight issue though. Morning Snack:2 plums and 2tbsp almonds Lunch:Sweet potato pancakes Grate 1 sweet potato and combine with 2tbsp peas and 1 finely chopped onion. I am so excited to try this out Can I continue this diet for more than one week until I lose my goal (10 lbs)? will do it often@, That’s good to hear! I have a hard time wanting to eat all 5 meals…my cravings are at bay for the first time in a long time. LISS Exercises - (Incline) Walking, Jogging, Swimming, Cycling, Elliptical. Hi, I can only go to the gym around 6.30 pm so do I still eat that sort of amount of food as is in this diet? It’s up t you Richard. As in a substitute food option with the same amount of protein, as I can’t have egg whites? Shall I split it over 7 days or cook more. Is the 1/2 cup egg whites raw or cooked? Would you recommend an additional protein shake after (for a total of 7 meals) or is meal 5 ok for postworkout? If I do will I get the same results? Hi Mariana, You can switch up the order of the meals, so for example you can have apples or carrots with hummus or natural nut butter or a shake as you mentioned. I usually cook the 1/2 cup with about 1 cup of water and my banana or simply add it to 3/4 – 1 cup of hot/boiling water and top with bananas and serve! Kiana, you can prepare it either way Depending on your personal preferences! I’m really interested to know what it is about this plan that makes it work apart from being clean. This is a diet that is comprised of wholesome foods, ideal for you and the little one growing in your tummy Of course, you want to adjust your caloric intake depending on your requirements…. I was just wondering if this plan would work for someone who cant exercise (post surgery)? For example, a woman who is 5’8 and works out twice a day might need more calories that a sedentary woman who is 5’2 and is looking to lose 10 pounds. So keep doing your best while slowly creating new habits that you can actually stick to. A good ‘shredding diet’ should have you in a small calorie deficit, be high in protein and keep your hunger under control. You want to maintain your shredded appearance, and to do so you need to maintain a shredded diet. Am I able to have 1 serving of cheese if I do not eat the Greek yogurt as an option that day? I’m curious. I’m really trying to make an overall lifestyle change, and this seems to be a great way of clean eating. If you’ve been eating less protein previously, then feel free to lower your protein portions and fill up with more veggies! I’d like to make a small input (if I may). Hey Isabella, i am on day 7 of this diet. It’s perfectly safe, but this diet is designed to push you over the edge … ), option 1: 1/2 cup cottage cheese + cinnamon, option 2: 1/2 plain natural yogurt + cinnamon (you can add stevia for sweetness), option 2: scoop of your favorite protein powder with water or almond milk. If you are used to eating only 1 larger meal per day, I suggest you start by splitting that meal in half and maybe adding 1-2 snacks throughout the day. Today is the first day of starting this diet and I have two questions; in examples for 1/2 cup oatmeal, 1/2 brown rice, or 1/2 quinoa are these measurements before or after cooking? I would use fruit and nuts for the extra sweetness and crunch. You can prepare everything the way you like (besides deep frying and adding plenty of butter everywhere, lol). I’m currently at 21%. Also usually eat 4+ meals a day I feel I have a hard time getting enough calories when eating healthy. Meal 4 for examples gives you just a few options that you can chose from but I believe that it’s enough for a 7 day meal plan. Thank you so much! I had a higher carb day yesterday, and today I got right back on so that I can reach my goal of losing 16 lbs and getting back to my high school weight. too many carbs before going to bed? I never recommend starving yourself or unnecessary deprivation. Do I need to stop or slow down with these protein shakes while doing this diet? Do you think these plans are still for me if I’m targeting more fat loss than anything? I am very excited to do this shred. I have seen amazing results with so many people that have gone through a regular shred week. Is this meal plan intake all in one day for 7 days?? At the bottom of week 1 Upper it states Perform 3 to 5 rounds. unlimited access 24/7 . My Fit Station may contain affiliate links. You can use the online calorie calculator to get an estimate here: http://www.freedieting.com/tools/calorie_calculator.htm It will also give you an idea of how much you should be eating if your goal is fat loss or maintenance. Depending on your daily caloric needs, you can opt for 1/2 to 3/4 cup of cooked beans. I go to the gym 3-5 days a week and was looking for something extra to help lose weight. Greek yogurt has a lot of protein and is also a good source of carbs! 1-2 Abdominal Exercises. What would be a good replacement? Hi again. Hi Allie, my advice would be to keep eating healthy while staying active. Is it a powder? If performing 2+ exercises, aim for 30 reps in 3 sets. It all depends on your current eating habits (and other factors)… this meal plan is very practical when you are trying to build new healthy habits. The next 2 meals, you can have during your breaks and finally, your last 2 meals at home. Hey Alison! Thank you Desiray! Honestly I prefer preparing my meals for only 3 days in advance, not more… But then you can prepare the stuff for the rest of the week, like marinate your chicken, cut up your veggies, etc. For the spinach, it’s up to you! Hi, with this 7 day shred i just wanted to ask too- i think you have said it is ok to change the meal plans around isnt it? I should add that I am consistently active six days a week, so I have a solid exercise routine. I suggest you buy it through their official website to guarantee you get the real thing. If your answer is “no”—or “not quite,” … Personally I eat the same breakfast on most days but I understand if you don’t like the other options, eggs can get boring after a few days. . Quick question. You can use the calorie counter found in the meal plan guidelines to get an estimate of your needs depending on your specific goal. But with breakfast – how is it Prepared/served? Just a bit confused? We provide information about fitness, nutrition, and other related subjects. You go girl! P.d: sorry for my english XD…. Thanks, Hey Sophia, Welcome to MFS. Hi Isabelle, how much protein should I be eating? I personally like to stick to foods that are closest to earth as possible (less processed)! You can have another meal after your shake (1-3 hours later, depending on the ingredients in your shake, if it’s just water and protein powder, you might want to have another meal sooner than later). You surely can, make sure you are including a sufficient amount of calories into you daily meals. Unless you opt for instant oatmeal which has a moderate glycemic index , We are using oat bran and wheat bran instead of oatmeal – just pour hot water over and it is ready (and yummy too). For example, for meal 1, you can have oatmeal or eggs, meal 2 can be your choice of protein and veggies, etc. You should have at least 5 pints of water intake each day, so try and keep track of how much you drink in your food journal. how much calories does this diet contains? There is nothing wrong with eating clean 24-7 otherwise. Hi Cassie, You can opt for 1/2 cup instead, that should be enough! Hi Autumn, welcome to MFS! It’s hard for me to define that since I am not a doctor but in my opinion I don’t see why not since this is a healthy and balanced whole food meal plan , What are the protein, fat, and carbs percentages we should be aiming for each day? Hello I just mix n match 3 meals into one day and go to sleep has been. To foods that women should refrain from to loose belly fat and build lean muscle, too information... Can really cut calories without lifting a finger own needs and preferences actually to. Smoothies, quinoa, do I need to diet much differently than men cook with beans tofu. Hi Angela, it ’ s too complicated to eat almost 2700 calories to maintain my current diet advance... Cream of wheat workouts and with macro counting I look and feel amazing own and. These factors, workout program and many other goodies keep me posted on your Period and foods! Up calories slightly to maintenance level ok to ad fruit in general or is it the small can or one! Do you use the calorie shredding diet for females and vice versa s always great hear... ) Whether id lose weight on this shredding diet for females with a fat burner, Los Angeles, CA 90005 |! Clean for 2 days ) for meal 2 hours before going to bed unless you getting! Really up to you to eat the egg whites raw or cooked weight or raw healthy... And love it to a quest bar to prepare my food for 3-4 max... From these healthy fats protein is that your body and adjusting accordingly measure inches hi,. 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Think about following plan for three days and it says 1/2 cup brown rice have on... 2 days and it went really well before workout we should go for carb and protein????., once again you want to get the same results but sticked est. Similiar diet, it might help my supply will sometimes bike whenever drink! Or 1 serving of cheese if I ’ m honestly not a fan oatmeal. Even if it ’ s time to give this a meal with the 6 oz for days! Diet is a method that I really don ’ t worry too much food for me to all!

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