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The Quest – The Groom’s New Diet STAGE 1

The Groom’s Quest: Lose 30lbs in 4 Months

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Getting used to a new diet might suck at first, we’re not going to lie, but it will get easier. For many the first month is the hardest. Remember you are changing habits and in this case changing your body, which does need to physically adjust. In our experience after 3 months of committing to eating right it becomes habit and not eating right feels wrong.

Meal Plan Guidelines:

  • Eat the majority of your calories during the day before dinner. When you eat more earlier, you
    tend to be more satisfied later on and reach for fewer snacks and treats (this can help with the munchies).
  • Drink a gallon of water a day, try 16 oz. bottle every 2-4 hours. Taper it off later in the day otherwise
    you’ll be up a ton in the night to run to the bathroom.  Sleep is also important.
  • Eat clean foods as much as possible. This means no added sugars, no weird preservatives. Try to use the shop on the wall rule, meaning try to stay away from those foods found in the center of the supermarket (canned foods, packaged meals, frozen foods, etc.). It’s
    okay not to stick to this 100% but understand that a cleaner diet does not interject chemicals into your body that can make your body chemistry work against you and will aid in fat loss. Lean meats, whole grains, fruits and veggies, healthy fats like avocado, nuts and no sugar added peanut butter, NO SOFT DRINKS etc.
  • Every meal should have a complex carb and a lean protein. For example, eat fish and a salad with walnuts.
  • Its best to stay away from alcohol. Limit drinking to one day a week and have a couple beers or glasses of wine.
For this stage because we are trying to flush out fat and feed your muscles to maintain mass, we have you eating between 1800-2000 calories per day. Some days allow you to eat out so you if you aren’t able to prep your meals for the whole week or you forget one, you have options. Once a week after your workout, have a cheat meal. This means one meal, not a day, and don’t go crazy. This can be a couple slices of pizza, a cheeseburger, some frozen yogurt, it’s up to you! But to be honest the faster you forget about cheating the better off you will be – BE STRONG!

The Groom’s Meal Plan – One Week

Breakfast: ½ cup oats with ¼ cup blueberries, 2 eggs scrambled
Snack: 1 cup lowfat greek yogurt with ¼ cup walnuts
Lunch: 2 slices whole wheat bread (low sugar), 4oz turkey breast, 1oz avocado, lettuce, mustard, side salad with vinegar dressing
Post-workout: Protein shake with apple
Dinner: 4oz chicken breast with 1 cup rice and steamed broccoli
Snack: Apple with 2 tbsp almond butter
Breakfast: Whole wheat English muffin with 2 eggs and 2 slices turkey bacon
Snack: ½ cup lowfat cottage cheese on toast
Lunch: Kale salad with 4oz chicken breast, vinegar dressing, and 2tbsp sunflower seeds
Post-workout: Protein shake with pear
Dinner: 4oz top sirloin with 6oz potato and steamed green beans
Snack: Apple with 2 tbsp almond butter
Breakfast: ½ cup oats with ¼ cup blueberries, 2 eggs scrambled
Snack: 1 banana with 2 tbsp peanut butter
Lunch: Turkey sandwich on wheat bread with veggies and mustard
Post-workout: Protein shake with pear
Dinner: 4oz tilapia with 1 cup rice and salad
Snack: Apple with 2 tbsp almond butter
Breakfast: 2 slices whole wheat toast with 1 banana and 2tbsp peanut butter
Snack: 1 cup lowfat greek yogurt with ¼ cup walnuts
Lunch: Chipotle – bowl with light rice and beans, chicken or steak, pico, lettuce
Post-workout: Protein shake with apple
Dinner: 4oz chicken breast with 6oz potatoes and steamed broccoli
Snack: ¼ cup almonds, pear
Breakfast: ½ cup oats with ¼ cup blueberries, 2 eggs scrambled
Snack: 1 cup lowfat greek yogurt with ¼ cup walnuts
Lunch: Kale salad with 2tbsp sunflower seeds, 4oz chicken breast, vinegar dressing
Post-workout: Protein shake with apple
Dinner: 4oz chicken breast stir fried with mixed veggies over 1 cup rice
Snack: Apple with 2 tbsp almond butter
Breakfast: ½ cup oats with ¼ cup blueberries, 2 eggs scrambled
Snack: 1 cup lowfat greek yogurt with ¼ cup walnuts
Lunch: 2 slices whole wheat bread (low sugar), 4oz turkey breast, 1oz avocado, lettuce, mustard, side salad with vinegar dressing
Post-workout: Protein shake with apple
Dinner: 4oz chicken breast with 1 cup rice and steamed broccoli
Snack: Apple with 2 tbsp almond butter
Breakfast: ½ cup oats with ¼ cup blueberries, 2 eggs scrambled
Snack: 1 cup lowfat greek yogurt with ¼ cup walnuts
Lunch: 2 slices whole wheat bread (low sugar), 4oz turkey breast, 1oz avocado, lettuce, mustard, side salad with vinegar dressing
Post-workout: Protein shake with apple
Dinner: 4oz chicken breast with 1 cup rice and steamed broccoli
Snack: Apple with 2 tbsp almond butter
If you have questions or suggestions for Matt about his experience while being on this diet please leave them in the comments box below. He would love to hear from you and share his experience, all input is helpful not just to Matt but to every reader so start typing!

2 Comments

  • Hassaan says:

    Hello,
    It looks like a great fat loss diet, but I need 200 grams of protein a day. How or does this diet somehow provide that ??

    • James Strong says:

      Hi Hassaan- Thank you for your question.

      First, the diet in this article was specific to the person (Matt) and would need to be adjusted based on your specific needs. Incidentally, Matt did complete the program and ended up loosing 35lbs. I went to his wedding and when I gave him a congratulations hug I couldn’t believe how much thinner he was and how more muscular he became. If you are looking to build muscle and loose fat I would suggest these two things.

      1. Contact our Pro Support Staff and discuss with them your specific goals and requirements. They can work with your characteristics much better than I can provide in this post.

      2. Visit our Body Goals Page and take a look at a program that is designed for the physique you are working toward. These programs are a great starting point and can help you quite a bit.

      Thank you again for your question…

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