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Weight Loss Eating Plan for Men
To download the Weight Loss Eating Plan in PDF format please click here
| Wake Up | 1 large glass of water | ||
| Workout | Train, high intensity, for not longer than 60 min. Training in the morning on an empty stomach is best for burning fat all day, as it boosts your resting metabolic rate (RMR). If it is not possible to train in the morning, your training session can be moved to any time of the day. Remember that your pre-workout and post-workout supplementation and meals will shift accordingly. |
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| Minutes before Breakfast (or Workout) | 2-3 Phedra-Cut XT with 1 glass of water | ||
| Meal 1 - Breakfast | Option 1 | Option 2 | Option 3 |
| 1 cup of cooked oats or oat bran with one scoop (½ serving) of USN Pure Protein IGF-1 1 cup coffee /tea (with skimmed milk) 1 green apple / ½ grape fruit 1-2 CLA caps |
2 slices seedloaf or rye bread, toasted 3 egg whites and 1 whole egg 1 cup coffee /tea (with skimmed milk, if required) 1 pear / 1 peach 1-2 CLA caps |
1x200g grilled fish fillet 1 cup Bran flakes e.g. All-Bran 1 cup black coffee / Green Tea 2 plums / ½ grape fruit 1-2 CLA caps |
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| 30 minutes after Breakfast | 1 large glass of water | ||
| Meal 2 - Mid Morning | 1 serving USN Pure Protein IGF-1 | ||
| 30 minutes after Meal 2 | 1 large glass of water | ||
| 30 minutes before Lunch | 2-3 Phedra-Cut XT with 1 large glass of water | ||
| Meal 3 - Lunch | Option 1 | Option 2 | Option 3 |
| 1 large baked/microwaved sweet potato or potato (cooled) 1x200g skinless chicken breast or hake fillet (microwaved or grilled with Spray ‘n Cook) 1 cup of cooked broccoli 1-2 CLA caps |
2 slices seedloaf or rye bread 1-1½ tin of solid tuna in water 1 green apple or two slices of fresh pineapple ½ cup of mixed vegetables 1-2 CLA caps |
¾ cup lean minced meat (beef/ostrich) + canned tomato (fried in Spray ‘n Cook) 1 cup pasta 1 cup of French or Greek salad (drizzled with lemon juice and 1 tsp olive oil) 1-2 CLA caps |
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| 30 minutes after Meal 3 | 1 large glass of water | ||
| 30 minutes before Meal 4 | 2-3 Phedra-Cut XT with 1 large glass of water | ||
| Meal 4 - Mid Afternoon | 1 serving USN Pure Protein IGF-1 | ||
| 30 minutes after Meal 4 | 1 large glass of water | ||
| Meal 5 - Dinner | Option 1 | Option 2 | Option 3 |
| 1x200g skinless chicken breast or hake fillet (microwaved or grilled with Spray ‘n Cook) or chicken stir-fry 1 cup of cooked broccoli or stir-fry veggies 1 cup noodles or brown rice 1-2 CLA caps |
1-1½ tin of solid tuna in water or tuna salad (1 Tbs Lite mayo) 3 cups of mixed vegetables 1-2 CLA caps |
1x200g lean grilled steak ½ cup of cooked or steamed green beans/peas with carrots 1 large potato (baked/ microwaved) or 1 cup brown rice 1-2 CLA caps |
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| Meal 6 - Late Evening | ½ serving USN Pure Protein IGF-1 | ||
Important notes for Best Results
Take 2-3 servings of fat-free yoghurt/milk (1 cup = serving) or cottage cheese (2 Tbs = serving) per day and limit low-fat cheese e.g. Mozzarella, Ricotta, Feta, Edam to 3 servings (total of 1½ cup grated cheese) a week.
*Limit to 4 teaspoons per day
Take note of the following
Take 2-3 servings of fat-free yoghurt/milk (1 cup = serving) or cottage cheese (2 Tbs = serving) per day and limit low-fat cheese e.g. Mozzarella, Ricotta, Feta, Edam to 3 servings (total of 1½ cup grated cheese) a week.
*Limit to 4 teaspoons per day
- Drink at least 10 glasses of water per day, calcium, magnesium and Vitamin C, multi-vitamin and -mineral complex with added weight support (USN Multiplex Weight Care).
- Take USN EFA capsules on a daily basis in order to ensure intake of all essential fatty acids required for optimal health.
- Have enough sleep, 7 to 8 hours per day.
- Never train for more than 6 consecutive days per week.
- Do not use Phedra-Cut XT for more than 5 consecutive days per week.
- Consult your physician first if you have any medical condition.