Fitman, who owns the Fitman Performance & Physique Center in Abington, says most people want a simple fat-loss meal plan.
“The problem is that most people make dieting more complex than a biology class,” Fitman said. “This includes many athletes and bodybuilders. The flood of new fad diets has left most people confused about what to eat.”
How To Lose Body Fat
Fitman told us that it’s the combination of food quality and quantity that will make you leaner.
“Eating good food is a far better choice than eating garbage,” Fitman said. “But you still cannot overeat good food and expect to get lean. This simple meal plan below is how I have eaten for the majority of the last 17 years. You will need to measure your food with measuring cups or a food scale to keep you honest. Eating this way has kept me lean.”
“If you want to be healthy and lean, stick to these foods 80-90 percent of the time. If you have been eating bad, this will be a change for you. But we all have the ability to change to better ourselves.”
Fitman’s Food Options
Protein:
* Fish
* Egg Whites
* Chicken or Turkey Breast
* Chicken or Turkey Thighs (skin or skinless)
* Ground Turkey, Chicken, Beef, or Bison (90 to 94 percent lean)
* Whey Protein
Complex Carbohydrates:
* Sweet Potatoes
* Yams
* Oats
* Brown Rice
* Beans (Pinto, Black, Great Northern, Kidney)
* Whole Grains
Simple Carbohydrates:
* Rice (Basmati, Jasmine)
* Russet or Red Potatoes
* Fruit
Fibrous Carbohydrates:
* Brussels Sprouts
* Broccoli
* Cabbage
* Spinach
* Kale
* Collard Greens
Fat:
* Unrefined Coconut Oil
* Extra Virgin Olive Oil
* Nuts (almonds, peanuts, pistachios etc.)
* Peanut Butter (as long as it does not contain hydrogenated oils)
* Egg Yolks
* All other fat should come as a by-product of your carbohydrate and protein intake.
Meal Options For The Simple Meal Plan For Fat Loss
“All of the meals are samples,” Fitman said. “The amount of food you will actually eat is dependent on what your goal is.”
Breakfast Options (Pre-Workout)
• Protein Source (moderate to high)
• Complex Carb Source (moderate to high) • Simple Carb Source (moderate)
• Fat Source (low to moderate)
• 2 egg omelette (add 2 oz ground turkey) | 2 slices whole grain toast | 1 banana Lunch Options (Pre-Workout)
• Protein Source (moderate to high)
• Complex Carb Source (moderate)
• Fat Source (low to moderate)
• 4-6 oz chicken thighs | 3/4 cup (cooked) brown rice | 1 cup green peppers | 1/4 cup tomato sauce Dinner Options (Pre-Workout)
• Protein Source (moderate to high)
• Complex Carb Source (moderate to high)
• Fat Source (low to moderate)
• 4-6 oz salmon | 1 large sweet potato Snack Options (All Days)
• Protein Source (moderate to high)
• Fibrous Carb Source (low to moderate)
• Simple Carb Source (moderate)
• Fat Source (moderate)
• 1 scoop of whey protein | 1 cup spinach (blended into shake) | 1 large banana | 1 cup pistachios
Start Your Transformation For $199: Fitman is an NGA pro natural bodybuilder and a USATF masters’ sprinter. He is also a 16-year certified personal training expert. His elite skill set and training program deliver lasting results.
Fitman’s 21-Day Fit program is the ideal starting point to start your transformation. For only $22 per session, you get to start training with a proven pro.
Click the link below to get started!
21 Day Fit: https://FitmanPerformance.com/21-day-fit/
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