Fat Burning Exercises & Diet Plans

 

Men's Fat Loss Diet Plan

Our men’s fat loss diet plan is designed to help reduce body fat while maintaining lean muscle mass. This diet plan is going to cycle your carbohydrate consumption so that your workout days contain a much higher level and calorie intake than your non-workout days.  

The men’s fat loss diet plan will provide the necessary energy needed to get through your workout sessions on workout days and allow you to burn up body fat at an accelerated pace on your off days.  The fat burning days are more focused on protein and healthy fats with the only consumption of carbohydrates coming in the morning period.  

The workout days will provide 2500 calories while the non-workout days will provide 1500 calories, so expect quite a bit of variation between the two plans.  The men’s fat loss diet plan allows your metabolism to stay higher which in turn will accelerate the fat burning process.  

Workouts have been indicated on Monday, Wednesday, and Friday with a pre and post workout meal, however you may adjust this based on your own personal workout schedule.  

 

Monday 

Meal  

Food 

Calories:  

Breakfast 

6 egg whites 

Salsa 

½ cup oatmeal (dry measurement) 

1 tbsp peanut butter 

Approx. 400 calories 

Mid-Morning 

½ cup Greek Yogurt 

1 sliced banana 

Approx. 200 calories 

Lunch 

3 oz chicken breast 

1 cup brown rice 

1 peach 

Sliced veggies 

½ tbsp olive oil salad dressing 

Approx. 400 calories 

Pre-Workout 

1 scoop whey protein powder 

1 apple 

Approx. 200 calories 

Post-Workout  

 1 scoop whey protein powder  

1 large bagel with jelly  

Approx. 500 calories 

Dinner 

6 oz chicken breast 

1 cup quinoa 

Steamed broccoli and cauliflower  

Approx. 500 calories 

Before Bed  

½ cup low-fat cottage cheese 

2 tbsp flaxseeds 

1 cup blueberries 

Approx. 300 calories 

Total:  

 

2500 calories 

 

Tuesday 

Meal  

Food 

Calories:  

Breakfast 

6 egg whites + 1 whole egg 

Salsa 

1 orange 

 

Approx. 300 calories 

Mid-Morning 

1 can of tuna 

Sliced red onions 

Spinach leaves 

1 tbsp Italian Dressing  

Approx. 200 calories 

Lunch 

6 oz chicken breast 

Steamed broccoli  

15 almonds 

Approx. 300 calories 

Mid-Afternoon 

1 scoop protein powder 

20 pistachios  

Approx. 200 calories 

Dinner 

5 oz salmon 

10 steamed asparagus spears 

Approx. 300 calories 

Before Bed  

½ cup cottage cheese 

2 tbsp flaxseeds  

Approx. 200 calories 

Total:  

 

1500 calories 

 

Wednesday 

Meal  

Food 

Calories:  

Breakfast 

1 cup cottage cheese 

1 cup blueberries 

2 tbsp slivered almonds 

¼ cup dry oats sprinkled on top 

Approx. 400 calories 

Mid-Morning 

1 cup low-fat yogurt 

1 pear 

Approx. 200 calories 

Lunch 

1 can of tuna 

2 slices whole wheat bread 

2 tbsp low-fat mayonnaise 

Sliced onions 

Spinach leaves  

Approx. 400 calories 

Pre-Workout  

1 scoop whey protein powder 

1 banana 

Approx. 200 calories 

Post Workout  

1 scoop whey protein powder 

2 cups favorite cereal 

1 cup skim milk   

Approx. 500 calories 

Dinner 

6 oz tilapia  

1 baked sweet potato  

2 oz low-fat cheddar cheese 

Side spinach salad with 1 tbsp olive oil dressing   

Approx. 500 calories 

Before Bed  

½ cup Greek Yogurt 

2 tbsp flaxseeds 

1 sliced apple 

Approx. 300 calories 

Total 

 

2500 calories 

 

Thursday 

Meal  

Food 

Calories:  

Breakfast 

6 egg whites + 1 whole egg 

Diced veggies  

1 oz low-fat cheddar cheese  

Approx. 300 calories 

Mid-Morning 

1 scoop whey protein powder 

1 banana 

Approx. 200 calories 

Lunch 

20 shrimp 

3 oz grilled chicken  

Steamed broccoli and green beans 

5 pecans  

Approx. 300 calories 

Mid-Afternoon 

2 oz low sodium beef jerky 

Sliced raw veggies  

Approx. 200 calories 

Dinner 

6 oz lean steak 

Steamed veggies  

Approx. 300 calories 

Before Bed  

¾ cup cottage cheese 

½ cup blueberries 

Approx. 200 calories 

Total 

 

1500 calories 

 

Friday 

Meal  

Food 

Calories:  

Breakfast 

3 turkey links sausage 

¼ cup oatmeal 

1 apple 

½ tbsp peanut butter 

Approx. 400 calories 

Mid-Morning 

½ cup Greek yogurt 

1 cup raspberries 

1 tbsp flaxseeds  

Approx. 200 calories 

Lunch 

6 oz chicken breast 

1 small whole wheat pita 

Lettuce, onions, peppers, mushrooms 

1 tbsp olive oil salad dressing  

Approx. 400 calories 

Pre-Workout  

1 scoop whey protein powder 

1 cup grapes  

Approx. 200 calories 

Post Workout 

1 scoop whey protein powder 

2 cups white rice  

Approx. 500 calories 

Dinner 

6 oz turkey breast 

1 medium baked sweet potato  

2 cups mixed greens 

1 tbsp Italian salad dressing 

Approx. 500 calories 

Before Bed  

½ cup cottage cheese 

1 tbsp almond butter 

1 cup grapes 

Approx. 300 calories 

Total 

 

2500 calories 

 

Saturday 

Meal  

Food 

Calories:  

Breakfast 

12 egg whites 

salsa 

Chopped vegetables 

1 tbsp olive oil 

Approx. 300 calories 

Mid-Morning 

½ can salmon mixed with 2 tbsp low-fat mayonnaise 

Celery sticks 

Approx. 200 calories 

Lunch 

20 small shrimps 

1 tbsp cocktail sauce  

3 oz grilled Tilapia 

Sautéed mushrooms, onions, peppers 

 

Approx. 300 calories 

Mid-Afternoon 

1 can of tuna 

Salsa 

10 slivered almonds 

Approx. 200 calories 

Dinner 

6 oz chicken breast 

1 cup steamed green beans with lemon juice 

10 almonds 

Approx. 300 calories 

Before Bed  

1 cup Greek yogurt 

¼ cup raspberries 

Approx. 200 calories 

Total 

 

1500 calories 

 

Sunday 

Meal  

Food 

Calories:  

Breakfast 

6 egg whites + 1 whole egg 

1 banana 

Approx. 300 calories 

Mid-Morning 

1 scoop whey protein powder mixed with ½ cup cottage cheese 

Approx. 200 calories 

Lunch 

10 slices low-fat chicken deli meat 

Large lettuce leaves 

1 tbsp Italian salad dressing 

Diced vegetables  

Approx. 300 calories 

Mid-Afternoon 

½ cup cottage cheese 

15 almonds 

Approx. 200 calories 

Dinner 

Cheat meal (eat a meal you're craving but keep serving size in moderation) 

Approx. 300 calories 

Before Bed  

½ cup Greek Yogurt 

2 tbsp flaxseeds 

Approx. 200 calories 

Total 

 

1500 calories