Seven-Day Nutrition and Exercise Plan: Build Muscle, Burn Fat

I’ve designed this seven-day nutrition and exercise plan for a little boost in the process of losing fat and gaining muscle.

Since I’ve been diligently tracking every bit of nutrition and exercise, and getting deeper into my research about properly fueling my body to meet fitness goals, I have found lots of room for improvement. I’ve learned a lot through trial and error, and have sought to understand how I can continue to progress.

I worked to develop this plan based on a careful review of my current habits, and additional research on the topic of optimizing fat loss and muscle growth. 

If your goals are similar to mine – primarily to build muscle and burn fat – then you’re welcome to try out my 7-day plan and let me know how it goes! Do 5 days of the “gym day” menu and workout, and 2 “rest days” within the seven days. If 5/2 is too much for you, then try 4/3. Its better to take an extra day or two off than it is to feel weak and tired during the training.

The plan is mostly in the graphic, but I lay out all of the details and additional information below.

Seven day fit plan. Finding your fit place.

Rest day. 7-day fit plan. Finding your fit place.

Nutrition:

Here are the details of each meal; notice that we remove the double protein shake on rest days, but the rest of the meals are the same.

This meal plan will get you about 1,600 calories on gym days, and 1,350 on rest days. Adjust for your needs. And remember, the goal of this plan is to lose fat and gain muscle. If your goal is also weight loss, then make sure you are adjusting accordingly to put yourself in a calorie deficit.

  • Breakfast: 2 oz. of all natural granola (I make mine myself) filled with carbs, healthy fat, and protein to get you out the door and into the office.
  • A.M. Snack: Apple and 1.5 Tbsp. all-natural peanut butter – a boost of energy from the carbs and sugar in the apple, and fat and protein from the peanut butter to stick with you until lunch.
  • Lunch: Arugula with 1 oz. turkey and 1 oz. fresh mozzarella, with a drizzle of olive oil plus salt and pepper. We skip the carbs on this meal and go for some protein and greens, with just a little bit of fat.
  • Pre-workout/Afternoon snack: Have this one 1-2 hours before you hit the gym. 1 oz. turkey, 1 oz. fresh mozzarella, and trade in your arugula for some carbs with two slices of wheat bread. I get the kind with protein and fiber.
  • Post-workout: a protein shake of course! Go for something without a lot of sugar or fake sugar. I do two servings of Trader Joe’s Whey Protein.
  • Dinner: Turkey Burgers stuffed with Bell Peppers and a side of spinach drizzled with olive oil and vinegar.
  • Snack: (optional) 1-2 oz. granola

Exercise

  • Here are a couple of strength circuits you can use: step circuit (good if you’re just starting out), or this full body circuit if you’re a little more advanced. Don’t forget, you can put together your own as well. Or take a “boot camp” or “shred” style class at the gym.

And remember, I designed both the food and exercise plan to work of or ME in reaching MY goals. So I encourage you to draw inspiration, and try my methods, but in the end, use it in the process of finding what works for you.

On another note… It’s always fun to measure progress :) Here’s my picture from yesterday morning – day one of my seven-day plan. Looking forward to taking one at the end of the week!

Feb 3 2014

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