How to Get Ripped with Food: A 7-Day Plan, Dr

psmf diet plan

Dr. Chad Waterbury | Transforming Through Performance

You’ll never get ripped without changing your diet. It’s as simple as that. So what changes should you make? This is where you’ll get a million different answers. It seems that every week a new book, article, or diet comes out claiming there’s a better way to lose fat. But you know it’s the same ol’ B.S.

I can sum it up for you right now. The key to losing fat super fast and finally get the lean body you want hinges on vegetables.

Yuck. Vegetables. Who likes them, anyway? Not me. If I never had another one again it’d be too soon.

But vegetables are loaded with all the stuff you probably don’t get enough of such as vitamins, minerals, fiber and phytonutrients while being low in the stuff you probably are getting too much of: calories. Whenever a client needs to lose fat like yesterday, I put him/her on a diet that consists mainly of veggies. It not only works for them, it also always works for me.

And let me tell ya, it works fast!

However, like I mentioned, most people don’t like vegetables. So the question is: How bad do you want to lose fat? If you’re sick of feeling like your fat loss is going nowhere, it’s time to get focused and just do the vegetable thing. The good news is that you can eat any vegetables from the following list in any amount. Just eat until you’re full four times a day. After day 1, the diet will slightly shift toward protein sources.

Trust me when I say that this is one of the fastest, healthiest ways to boost fat burning to the max. It’s not easy, but it works incredibly well.

Vegetables to choose from: artichoke, asparagus, beets, bok choy, broccoli, brussel sprouts, cabbage, carrots, cauliflower, celery, green beans, kale, mushrooms, okra, onions, peppers, spinach, squash, tomato. These can be eaten raw, steamed, or in a big salad drizzled with a little olive oil and/or balsamic vinegar.

DAY 1: At 8am, noon, 4pm, and 8pm eat as much of any vegetable as you want, in any combination. You don’t have to eat at those exact times, but spread out the four meals as evenly as possible. Drink 100 ounces of water.

DAYS 2-4: Eat vegetables at the same four times each day but add in 20 grams of protein from fish, chicken, lean beef, turkey, eggs or seafood at 8am and 4pm meals. This equates to 3-4 ounces of fish, chicken, lean beef, turkey, or seafood or 3-4 whole eggs at those two meals. Drink 100 ounces of water.

DAYS 5-7: At 8am, noon, 4pm, and 8pm eat vegetables in any combination and quantity and have 20 grams of protein (3-4 ounces) from fish, chicken, lean beef, turkey, seafood or 3-4 eggs at each meal. Drink 100 ounces of water.

What about supplements? For one week I recommend you avoid any of them, even after lifting weights. This should not be a week where you’re looking to achieve a new one-rep max in your lifts. Think of this as a detox program for your body and organs with the side-effect being rapid fat loss.

On the morning of day 1 take your weight and waist measurement (around your navel) and repeat those measurements on the morning of Day 8 – the day you return to your normal schedule.

I’m challenging you to do it for one week. Don’t worry about anything else. Just do this and post your results on this blog. Heck, take before/after pics and I might use them for a future blog.

The grass-fed whey can be used in place of the protein foods listed above. You can use 2 scoops of plain whey for each protein serving, and then you’ll have it for the rest of the month after you come off the 7-Day Plan.

Fast fat loss doesn’t have to be complicated. Give this 7-day plan a try and you’ll see how effective a simple plan can be to finally bring those cuts out of hiding.

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