Definition Diet
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ScribdTranslationsDefinition Diet
Uploaded by
ScribdTranslationsDEFINITION DIET
Below is an example of how to combine foods to achieve daily servings rich in
proteins and fibers with controlled amounts of fats and carbohydrates, typical of a diet for
lose the excess body fat that covers your muscles and be able to showcase the results of your hard work
training.
As in any diet that is done to enhance the effects of training during the period of
muscular definition, one should not consume foods that contain flours, starches, sugars, etc.
As a guide, you should avoid consuming potatoes, pasta, rice during this period.
maíz, remolacha, guisantes, habas, legumbres, carnes muy grasas, empanizados, frituras,
fatty cured meats, chocolates, sweets, white flours, sweet breads.
The preparation of food should be done using very little salt, no added fats, and
enhance the flavors using aromatic herbs, pepper, ginger, lemon, mustard, vinegar
balsamic among others, you can add a spray oil called 'PAM' which you can find anywhere
supermarket.
Don't neglect hydration, remember to drink around 1 liter of water throughout the day.
For every 20 kg of weight, that would be a total of 1 book for every 45 pounds of weight per person.
for example if you weigh approximately 180 pounds you should consume approximately 4 liters of
daily water.
For a definition diet to have the desired effect, it must be accompanied by a routine.
of muscle definition, otherwise the process will be slower and cumbersome.
Remember, this is a general guideline on how to structure the portions within your diet, in
You should never use it as a guide for eating or to replace your usual diet. In
In case of doubts, consult your doctor or a nutritionist.
DEFINITION DIET 1
Breakfast
4 cooked egg whites.
¼ liter of skim milk, you can substitute it with soy milk or natural skim yogurt.
and without sugar.
1 cup of decaffeinated coffee without sugar.
1 apple or pear.
- 30 grams of high-fiber cereal (granola) + 30 grams of oatmeal cereal, you can substitute it.
for 50 grams of whole grain toast with a little jam without added sugar.
Media Tomorrow
50 grams of grilled chicken or turkey breast with 10 olives, you can substitute it for a
tuna salad with lettuce or a green salad with 30 grams of ricotta.
Lunch
1 salad of green leaves (lettuce, watercress, spinach, etc.) seasoned with lemon juice.
spices or mustard. Add a tablespoon of extra virgin olive oil.
150 grams of chicken or turkey breast or a piece of grilled or baked beef.
100 grams of zucchini, eggplant, broccoli, artichokes, mushrooms, cabbage, or combinations of.
them, cooked and dressed with herbs.
1 coffee or green tea without sugar.
Afternoon Media
50 grams of grilled chicken or turkey breast with 10 olives, you can substitute it for a
tuna salad with lettuce or a green salad with 30 grams of ricotta (cottage cheese) or
Have a protein powder shake with oats.
Dinner
Vegetable puree + vegetable soup or leaf salad (lettuce, watercress, spinach, Swiss chard)
etc.). Add a tablespoon of extra virgin olive oil.
150 grams of white or blue fish grilled, steamed, or however you prefer as long as
it does not contain added fats. You can choose between hake, sea bass, salmon, tuna, sardines, or similar;
you can also substitute it with shrimp, prawns, mussels, etc.
1 chamomile, linden, or green tea, without sugar.
DEFINITION DIET 2
Breakfast
100 grams of boiled brown rice
200 grams of grilled chicken breast
Morning Media
1 piece of fruit: apple or pear or strawberries or pineapple or kiwi
1 whey protein shake
Lunch
100 grams of steamed vegetables seasoned with parsley
200 grams of tuna in water
- 1 bowl of lettuce and greens salad; dress with lemon, spices, and a tablespoon of oil
extra virgin olive
Afternoon Media
1 natural skimmed yogurt, zero fat
1 handful of unsalted and unsweetened nuts or seeds
Dinner
200 grams of grilled white fish
100 grams of green salad
DEFINITION DIET 3
Breakfast
1/4 liter of skim milk
8 cooked egg whites
Media Tomorrow
1 piece of fruit: apple or pear or strawberries or pineapple or kiwi
1 whey protein shake
Lunch
100 grams of boiled brown rice
250 grams of beef or chicken or turkey
1 bowl of lettuce and leaf salad; dress with lemon, spices, and a tablespoon of oil.
extra virgin olive
Afternoon Media
100 grams of steamed vegetables
200 grams of tuna in water
Dinner
200 grams of baked or grilled chicken
1 Lettuce and carrot salad
DEFINITION DIET 4
(Personally, I don't think so since it has too many CH)
07:00
300 grams (cooked weight) of brown rice
10 cooked egg whites
Second Meal: 09:30
2 medium baked potatoes
200 grams of grilled chicken
11:30
300 grams of chicken or meat
200 grams (cooked weight) brown rice
100 grams of fruit
Training: 12:30
Fourth Meal: 14:00
300 grams of chicken or 400 grams of fish
6 rice cakes
Fifth Meal: 16:30
150 grams (cooked weight) of brown rice or 100 grams (cooked weight) of baked potatoes
10 cooked egg whites
1 handful of unsalted almonds
Sixth Meal: 19:30
200 grams (cooked weight) of brown rice
300 grams of meat or chicken
Seventh Meal: 10:00 PM
300 grams of fish or 200 grams of chicken
5 rice cakes
1 skimmed yogurt, zero fat.
DEFINITION DIET 5
(Personally, I don't think so as it has too many CHs)
First Meal: 07:00
300 grams (cooked weight) of brown rice
10 boiled egg whites
Second Meal: 09:30
2 medium baked potatoes
200 grams of grilled chicken
Third Meal: 11:30
300 grams of chicken (breast) or meat
200 grams (cooked weight) of brown rice
100 grams of fruit
Training: 12:30
Fourth Meal: 14:00
300 grams of chicken or 400 grams of fish
6 rice cakes
Fifth Meal: 16:30
150 grams (cooked weight) of brown rice or 100 grams (cooked weight) of potatoes
10 boiled egg whites
1 handful of unsalted almonds
Sixth Meal: 7:30 PM
200 grams (cooked weight) of brown rice
300 grams of meat or chicken
Seventh Meal: 22:00
300 grams of fish or 200 grams of chicken
5 rice cakes
1 low-fat yogurt, zero fats