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Diet Plan

This document provides a 1-week diet plan to help a client lose fat, especially in their core and midsection area. The plan involves carb cycling with 3 low-carb days and 2 high-carb days per week. It specifies the allowed and recommended foods for each meal along with a grocery list. The daily calorie intake is calculated based on the client's weight, activity level and weight loss goals. The coach notes that the plan may be adjusted weekly depending on the client's progress.

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Kevin Ntwali
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59 views5 pages

Diet Plan

This document provides a 1-week diet plan to help a client lose fat, especially in their core and midsection area. The plan involves carb cycling with 3 low-carb days and 2 high-carb days per week. It specifies the allowed and recommended foods for each meal along with a grocery list. The daily calorie intake is calculated based on the client's weight, activity level and weight loss goals. The coach notes that the plan may be adjusted weekly depending on the client's progress.

Uploaded by

Kevin Ntwali
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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MULUMBU FITNESS

DIET PLAN

CLIENT NAME: BIENVENU


WEIGHT: -
GOAL: FATLOSS (CORE &
MIDSECTION AREA)
COAC H: M.FITNESS
C OUNTRY: RWANDA
Iintroduction: this is a diet plan which is customized to have lean weight less fat
and weightloss in core Area its called Carb cycling you will be having 3 low carb
day with 2 high carb days. It is customized not allowed to be shared and might br
afjusted weekly or after 2 weeks customized by MF. Incase your metabolism runs
slow incorporate cardio before you rst or last meal! It will accelerate the caloric
de cit !

week 1 diet plan by Mulumbu_ tness


Monday( low carb Tuesday intermediate Wednesday (low carb Thursday (high carb Friday Saturday & sunday .
day) day) day) Cheat day

Breakfast: tea From 8 am-12 pm: Coffee/tea with 1-2 From 8 am-12 pm: Brown bread and cup Maintain 2 litres:
water , coffee and brown bread no water , coffee and of tea or oatmeal with
with one table
light fruit juice or blueband light fruit , oats or milk no sugar
spoon sugar with mixture of fruits no cereals small portion
1 slice of bread heavy food

Lunch: salad with 12 pm-8 pm: Lunch: boiled 12 pm-8 pm: Noodles or rice with -cheat day
potatoes and veggies beef and salad pr
small porrtion of
Meal 1 lunch: boiled small portions Lunch: noodles and veggies
rice and any meat rice with veggies and any meat
any meat
Supper: sweet or
boiled potatoes and
Meal 2 : broccoli! Or
asparagus and Fish

Snack: any fruit Water Water melon Water melon -cheat day
fi

fi

fi

Monday( low carb Tuesday intermediate Wednesday (low carb Thursday (high carb Friday Saturday & sunday .
day) day) day) Cheat day

Night: apples or 1 Supper: just luke Boiled broccoli with No food after 9 pm mixture of fruits and -cheat day
water with sliced any meat chicken no except fruit and cup of fresh juice less
banana
cucumber 🥒 no breast boiled less water or lukewarm sugar
food after 10 pm sodium or salt ! water with sliced
especially carbs . Minimum lemon
Light fruits allowed!

Daily kcal of Of lolita

• 89 grams of fat/day if you are lightly active (2,000 x 40%)

• 67 grams of fat/day for moderately active (2,000 x 30%)

• 45 grams of fat/day if you are very active (2,000 x 20%)

Goal daily maintainance calories:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2.= 21*1.2= 25 so


calories= 1471-25 = 1446 kcal

2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375.
1471-33=1438

Grocery list

Oatmeal

Veggies

Eggs

Olive oil

Chicken breast

Fish any type

Asparagus

Broccoli

Cereals which can be replaced by oats

Bread( brown or white with less sugar)

Water 2 litres

Salt Less

Oil No too much & olive oil

Glucose(sugar) less 2 table or 1 table spoon

Fruits and coffee also recommended Minimum

T H A N K S YO U . A N Y I N Q U I RY A S K
T H E C O A C H 2 4 / 7. T H I S D I E T W I L L

B E A DJ U S T E D W E E K LY D E P E N D I N G
O N H OW YO U R E S P O N D .

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