Originally Answered: Good diet/work out plan to lose weight? FULL WORK OUT/DIET = BEST ANSWER?
i am a girl, but this should help you too!
diet is the biggest factor concerning weight. what you should focus on eating is 5 to 6 small meals a day every 3 hours, that way your cortisol levels decrease (high amounts = belly fat!). also, focus each of these meals mostly on protein. protein will make lean muscle and burn fat. cut out any processed foods, sodas, sugary foods/desserts, drink at least 10 eight oz glasses of water a day. try to limit salt, for it adds unnecessary water weight. avoid ANYTHING containing high fructose corn syrup. AVOID! stick to 100% whole wheat bread. if you crave something sugary, try a whey protein drink or a protein bar. these help you lose weight and get lean muscles. also, dont eat 3 hours before bed time and avoid eating carbs/breads after lunch time
for exercise, it is also very important to be active. i suggest working out for at least 30 minutes 6 days a week. to get long, lean muscles, alternate days of weights with arms and legs. i do something called interval training which BLASTS fat. its a workout that alternates between one minute of intense cardio and one minute of weight lifting. it switches up movements so that your muscles dont get used to any one particular movement and stop developing. i do this for about 30 minutes a day and have amazing results.
also, aim for around 8 hours of sleep a night. you need the energy in the morning!
heres a meal plan example for one day you can try:
1 ounce part skim mozzarella cheese, 4 egg whites scrambled, 3 slices deli turkey
am snack: 1/2 cup blueberries, 1/2 cup strawberries, 1 scoop whey protein powder, 1 cup skim milk, 1 cup ice
lunch: 1/2 spear broccoli, 1/2 cup cooked brown rice, 4 ounces white meat chicken breast, 1 tbsp salsa
pm snack: 10 almonds, 1 apple
dinner: 1 tbsp low sugar bbq sauce, 6 ounces chicken breast, 4 ounces green beans
(aim for your body weight # in protein grams intake a day, aim for around 80-120 grams of carbs and 25 grams of fats)
since youre a guy, you can add 300 more calories a day if you want to. sounds like a little bit of food, but it fills you right up
a meal plan like this should really never make you hungry, looking for extra snacks. also, cravings should go away. you will always feel satisfied.
trying all these things together should really make you lose fat, weight, and definitely tone you up. good luck! i hope that helps