Fitness post: Diet and fitness plan

As promised the diet, It consists of 5 meals, now I cant take any credit for this, I read a large number of fitness and diet plans and this is somewhat of a cocktail of them all, i use information from people such as Scooby, Mike Chang and Arnel Ricafranca.

Meal 1
2 eggs (only egg whites) and chopped broccoli
Glass of skimmed milk

Meal 2
1 Apple
1 Banana

Meal 3
1 Large salmon (For vegetarians take 2 handfulls of frozen veg and microwave, then mix with some red spaghetti sauce)
4 Small boiled potatoes

Meal 4 (Post work-out)
1 Whey protein shake (Drink during work-out, Finish after)
1 Banana

Meal 5
1 egg white with broccoli

Now for a few tips,
1. Keep hydrated, Drink plenty of water
2. Don't add sugar and milk to your tea or coffee
3. Don't drink and fizzy drinks.

The Work-outs consists of mainly Interval training, DON'T DO THIS IN THE MORNING Mike Chang here will explain that fast cardio in the morning burns muscle not fat, this you want to do about 4 or 5 o'clock after you get home from school/college/work

Mike Chang's video:







(I would recommend doing what he says in the mornings)

So Week 1 would be 20 mins of running:

Warm up for a slow jog for 4 mins
Sprint as fast as you can for 1 min 9/10 intensity
Jog at medium 5/10 intensity for 4 mins
Sprint as fast as you can for 1 min 9/10 intensity Etc

I do this for 20 mins, then after 1 week I increase the work out time to 22 mins (each week by 2 mins) and the time I sprint increases by 10 seconds each week.

Good luck, feel free to leave a comment with any questions.

Be Well ----------------------- Mustafa S. Wandi