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Want to Burn 2 Pounds a Week?

This is how you do it!

Healthy Eating By Nick McIver

“Nutrition, coupled with Anaerobic exercises will get you positive results! Guaranteed.” Owner of AmpUP

My goal with this weeks meal plan is to jumpstart your metabolism to help facilitate weight loss. As we grow older out BMR naturally slows down, meaning that the older we get the slower your metabolism is. I'm going to share with you a 5 day meal plan as well as some tips to speed that metabolism up.

It is also important to note that unless there is a calorie deficit, you will not lose weight. This means, that we must burn more calories than we consume, if we want to see any weight loss the next time we jump on a scale. It's estimated that about 3500 calories equals 1 pound of fat. Typically, we need to cut between 500-1000 calories to lose about 2 pounds per week.

This is a 5 day meal plan that I recommend, this plan is pretty structured but allows for changes if you prefer. For example you can substitute ground turkey for ground beef. You can also substitute pork chops or steak for chicken breast.



3 eggs (319 calories, 24g fat,20g protein, 4g carbs)1/4 Avocado (57 calories,5g fat,1g protein,3g carbs)


1/4 cup Dry, Unsalted Almonds(206 calories, 18g fat,7g protein, 7g carbs)


¼ lb Ground beef ( 243 calories, 13g fat, 30g protein, 0 carbs) ⅔ Cup of quinoa( 151 calories, 2g fat, 6g protein, 23 carbs)¼ avocado (57 calories, 5g fat,1g protein,3g carbs)

“Flavor the ground beef with taco seasoning. This recipe is great for weekly meal prep. I recommend cooking 2 lbs of ground beef and 1 ½ cups quinoa and then separating those items into daily portions. Sauté diced onions, bell peppers, and jalapenos can also be added for flavor.”


Oikios Triple Zero Greek Yogurt ( 110 calories, 0g fat, 15g protein, 13 carbs,)2 Tablespoons Peanut Butter ( 193 calories, 17g fat, 7g protein, 7g carbs,)


Skinless 5 ounce chicken breast, seasoned (245 calories, 6g fat, 44g protein, 0 carbs)⅔ cup quinoa ( 151 calories, 2g fat, 6g protein, 23 carbs)½ avocado (114 calories, 10g fat,1g protein, 6 carbs,)Greek Salad with spinach,feta cheese,tomatoes,cucumber,olives) 1 ½ cup( 82 calories,7g fat, 2g protein, 4 carbs,)

Total-(1928 calories, 105g fat, 140g protein,93g protein)

It is recommended that the average male eats 2500 calories a day and for the average woman to eat 2000 calories a day. This 5 day plan has an estimated 1928, so following this plan will help you lose a pound a week. If you incorporate this weekly plan into a HIIT(High Intensity Interval Training) program you should start to see weight loss at a rate of 2-3 pounds per week.

I know a common trend in our society is to live healthy during the week and then reward ourselves on the weekend. By doing this we are basically erasing all that hard work we put in. Two days of gorging can easily erase five days of hard work and clean eating. To prevent this I recommend a weekly cheat meal rather than a whole cheat day. I believe in any diet it is imperative to have a cheat meal, it helps with the repetition of following a strict diet. I do mine every Friday night with an all meat burrito from the local taco truck. It really gives me something to look forward to and a good jump start to my weekends.

The most important thing we need to remember when making lifestyle changes is that it isn’t easy, so set realistic goals.

Nick Mciver

Owner/ Personal Trainer @ AmpUP

#Health #Blog #Fitness


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