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How To Maintain Your Gains

Maintain Your Gains
How To Maintain Your Gains
How To Maintain Your Gains

Your 28 days are up -- you look great and want to keep it that you have an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Number one is to eat a good, clean breakfast. If you’re at home, it’s much easier to do -— just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance) and/or some fruit:

Eat dinner at home, again a healthy clean meal consisting of a lean protein source, green vegetable, and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. "You’ve now got three clean meals taken care of. So if you're eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats.


To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day a practical way to cut both calories and carbs.

You'll be eating faster, as well, to switch your body from using carbs to fats as its main source of energy an insider trick for torching fat but not muscle.

Eat at least 1 gram of protein per pound of body weight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase.

Lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements: The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you’re heavier than 250 pounds, or you're very hungry and need to add food during the day. Suggest an additional protein shake for an easy quick fix. (If you’re less than 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.)

Keep your carbohydrates low to moderate when trying to lose weight. "“On a low day, you’ll have closer to 100 grams of carbs. "“A moderate day is about 150 grams of carbs." prefer to rotate low and moderate days in order to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.

Drink at least a gallon of water per day. It’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet.


Habits and cravings are the devils when it comes to dieting. Let's deal with habits first, it takes a good week or two to ease into dieting. "“Fast food is so easy and there’s a McDonald’s on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you."”

The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You"’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, a couple of great recommendations: First, schedule a cheat meal on every seventh day. "Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to -- pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it's just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. "Most of the people who come to me are doing it for a reason. They’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion: I always have them strive for that goal. I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you’re going to look like in a few weeks."

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake. Day Five’s protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, you can have a low-sugar high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

Your habits and cravings may both rear their heads at restaurants, where it’s easy to blow your diet in seconds. To stick to the plan, be diligent in ordering. "“Ask them to grill your meat without oil or grease: Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or vinaigrette.


Some men can lose up to 5 pounds per week if they follow the diet strictly. We recommend striving for a weekly 2-3-pound loss for more lasting effects. "That way it’s not such a drastic change and you’ll be less likely to put all the weight back on when the diet’s done. Weigh yourself naked just once per week, at the same time, preferably on the same scale. That way it’ll be as accurate as possible.

If you haven’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, the first line of defense is upping your cardio. Instead of one cardio session per day, recommend doing 45 minutes of cardio in the morning, on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If that doesn't stimulate weight loss, the second line of defense is to cut carbs slightly. On lower days, drop to 60-–80 grams a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150 grams).

Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy and definitely look the way you want to. Follow this get-lean plan faithfully, and you’ll be showing off your new, leaner body in less than a month.
How To Maintain Your Gains Reviewed by Bodybuilding Gym on 21:33 Rating: 5

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