By: Christopher Mohr

Last week I introduced you to what I believe to be a basic, optimal nutrition program that can be used for lean body mass gains and/or fat loss. Now that you have some basic guidelines, let's get to the exact program to get you started.

Although there are loads of various combinations and foods to choose from, a sample diet plan follows to give you an idea of how to set up your nutrition plan.

Tips To Living A Healthy Lifestyle! The following will look at how important eating habits are to living healthy, we'll also give you some tips on what to look for and how to do it. [ Click here to learn more. ]

Sample 3-Day Program
(For a 200 pound male)

Day 1

Meal 1

One cup nonfat plain yogurt
1 tsp natural jelly
1 tbs flax seed oil or ground flax seeds
1 piece of fruit of choice
½ cup grape nuts
~ 16 oz water (2 cups)

Weight and cardio workout
Unlimited water

Meal 2 (post-workout)

Your favorite meal replacement powder or post-workout supplement
Unlimited water in addition to MRP

Meal 3

1 cup of whole oats made with 1 cup of skim milk
1 tbs ground flax seeds or flax seed oil
2 tbs wheat germ
1 whole egg, 3 egg whites
1 piece of fruit
~ 16 oz water (2 cups)

Meal 4

2 pieces of whole grain bread (i.e., rye, pumpernickel, flax seed, etc)
1 can of solid white albacore tuna fish
1 tbs mayonnaise (preferably made with canola oil, which can be-found at health food stores)
tossed salad with assorted vegetables
1 tbs olive oil and unlimited balsamic vinegar drizzled on top of salad
~ 16 oz water (2 cups)

Meal 5

1 whole sweet potato
5 ounces grilled or broiled chicken breast
1 cup natural whole grain brown rice
1 cup of steamed vegetable of choice
1 cup of skim milk

Meal 6

½ cup cottage cheese
1 piece of fruit of choice
2 tsp of flax seed oil or ground flax seed
½ cup all bran cereal

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Day 2

Meal 1

1 cup whole oats cooked with 1 cup skim milk
1 whole egg and 3 white omelette
½ cup steamed vegetables of choice (e.g., spinach, broccoli, tomatoes, etc)
1 piece of fruit of choice
~ 16 oz water (2 cups)

Meal 2

Large tossed salad
5 ounces grilled chicken (or other lean meat such as tuna)
1 Tbs olive oil and unlimited balsamic vinegar
2 pieces whole grain toast (e.g., rye, pumpernickel, flax seed, wheat, etc)
1 Tbs natural peanut butter (the kind you stir in the oil)
~ 16 oz water (2 cups)

Meal 3

1 cup non fat plain yogurt
½ cup low-fat granola
1 tsp honey
1 Tbs flax seed oil or ground flax seed
1 piece fruit of choice
~ 16 oz (2 cups)

Weight and Cardio Workout
Unlimited water

Meal 4 (post-workout)

Your favorite meal replacement powder or post-workout supplement
Unlimited water in addition to MRP

Meal 5

5 ounces grilled or broiled salmon
1 cup steamed vegetables of your choice
1 sweet potato
~ 16 oz water (2 cups)

Meal 6

½ cooked whole oats made with ½ cup skim milk
2 Tbs wheat germ
½ cottage cheese
1 piece of cup of frozen fruit

Blend all ingredients adding only as much water as necessary to make a pudding-like texture

Back To The Basics Of Cardio Exercise! The following is a short list of the most common forms of cardiovascular exercise, with the advantages and disadvantages of each one. [ Click here to learn more. ]

Day 3

Meal 1

1 cup oatmeal made with 1 cup skim milk
1 piece fruit of choice
6 egg whites
~ 16 oz water (2 cups)

Meal 2

5 ounces grilled chicken breast
1 cup steamed greens of your choice
1 cup brown rice
~ 16 oz water (2 cups)

Meal 3

1 can solid white albacore tuna fish
½ cup kidney beans
2 tsp flax seed oil
unlimited balsamic vinegar
various seasonings for flavor (black pepper, Italian seasoning, etc)
1 piece fruit of choice
1 cup skim milk

Meal 4

1 large tossed salad with assorted vegetables
1 Tbs olive oil and unlimited balsamic vinegar
3 ounces of canned salmon
½ cup chick peas or other canned bean

Meal 5

1 cup whole wheat spaghetti
1 cup marinara sauce
3 ounces lean ground beef
1 cup steamed vegetables

Meal 6

½ cup unsalted cashews
½ cup raisins or other dried fruit
1 cup yogurt

Commonly Asked Questions

[ Q ] There are a million different diet books and plans on the market: high carb, low-fat, zero carb, high fat, high protein high fat, etc. Why is this any different?

It is different in several ways. It creates an overall healthy balance of all foods, without eliminating any like most other programs do! It is a sensible nutrition program that can be adopted to fit any lifestyle; bodybuilding, endurance athletes, and sedentary folks.

[ Q ] Most nutrition professionals recommend incorporating a low-fat diet for optimal health. Isn't this program higher in fat than most?

I too recommend a low SATURATED fat diet, with higher amounts of the other fats which carry numerous health benefits with them including but not limited to, lowering triglycerides, decrease risk of stroke, decreasing the risk of cardiovascular disease.

Aside from this fact, higher fat diets may increase testosterone levels, which may help put on extra muscle overtime.

[ Q ] Since protein is found in animal meats such as steak and chicken, how can one eat a low-fat diet when trying to take in so much protein?

There are low-fat sources of protein, aside from steaks and other animal proteins. Examples of these are, skim milk, low-fat or fat free yogurt, whey protein, low-fat cottage cheese, tuna or most other fishes, just to name a few. Higher protein does not have to mean high fat!

chris@MohrResults.com

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