7-Day Diet Plan To Get Lean Muscles And Healthy Body
Are you aware that more than 22% of all anabolic steroid users are under the age of 20 years? This conclusion has been drawn from new research that was published in the peer-reviewed American Journal on Addictions (1).
The study also suggested that more than 1 million users in the United States experience the after-effects of steroid dependence. Besides steroids, a number of young adults also use protein shakes, exclusive protein diets, supplements, and other drugs to enhance total body muscle mass; but is that an ideal approach? Most importantly, can you actually build your muscle mass with drugs and steroids?
Read also: 1500 Calorie Weight Loss Plan
Healthcare providers suggest that chronic abuse of steroids and over-the-counter pharmacological preparations can greatly increase the risk of complications such as acne, gastric discomfort, dyspepsia, poor wound healing, immune dysfunction, and other ailments.
However, with lifestyle modification, the incorporation of healthy habits, and with the intake of a proper diet, you can achieve optimal fitness and health without requiring steroids and drugs.
7-Day Diet Plan for Health and Fitness
A structured exercise plan plays an essential role in making you fit, but getting the right nutrition has its own significance too. If you are eating the wrong food, you will find it almost impossible to get a ripped body.
Luckily, there are certain diet plans that can help you in getting a leaner body, besides promoting healthy weight loss. It is recommended to choose foods that are rich in high-quality fiber, nutrients, and antioxidants. Here is a weekly diet plan for men and women who are looking to achieve fitness goals in a short period of time:
Monday
- Breakfast: Take 45 grams of oats with 300 ml of skimmed milk and 1 teaspoon of honey for breakfast. Research indicates that caffeine promotes bone demineralization which can lead to fractures and bone aches (2). Ideally, substitute your coffee with 200 ml of fresh apple juice.
- Breakfast Snack: For breakfast snacks, you can take blueberries or mixed berries in a bowl of low-fat yogurt.
- Lunch: For lunch, go for a grilled chicken and salad sandwich with whole wheat bread.
- Lunch Snack: Depending upon your energy levels and overall degree of physical activity, you can opt for a light smoothie (use fresh fruits like strawberries, bananas, apples, blueberries, blackberries, and raspberries).
- Dinner: Dinner can include green beans, broccoli, brown rice, and tuna steak. Snack after dinner should ideally be skimmed milk to promote bone mass and mineralization with Vitamin D.
Tuesday
- Breakfast: Start your day with a delicious smoothie on Tuesday (prepared from skimmed milk, banana, and strawberries).
- Breakfast Snack: For breakfast snacks, you can eat one medium-sized chunky apple.
- Lunch: For lunch, we have a tuna sandwich with whole wheat bread and skimmed milk for you.
- Lunch Snack: For lunch snacks, we advise raisins, mixed nuts, and cranberries (just one serving, though it is hard to stop once you open the bag).
- Dinner: Investigators advise low carbohydrate and high protein diets for dinner that are metabolized slowly and delivers high levels of energy throughout the night (3). You can safely munch on chicken, bacon, and some salad for dinner on Tuesdays. Snack after dinner: We suggest peanut butter with breadsticks.
Wednesday
- Breakfast: Start your Wednesday with a refreshing smoothie just like the previous day; however, make sure to add different fruits this time (like watermelon, pineapple, orange juice, etc).
- Breakfast Snack: Make the snack a bit heavy by taking mackerel with a slice of wholewheat toast
- Lunch: For lunch, take chicken salad with whole wheat bread and an apple.
- Lunch Snack: For lunch snacks, we advise one banana.
- Dinner: Dinner can include steak with grilled tomatoes and spinach. While you can eat pineapple and 100 grams of low-fat cottage cheese as snacks after dinner.
Thursday
- Breakfast: For Thursday, start your breakfast with scrambled egg whites on 2 slices of wholewheat toast
- Breakfast Snack: Granola bar
- Lunch: For lunch, take a smoothie with water instead of milk
- Lunch Snack: You can take 100 grams of low-fat cottage cheese with pineapple
- Dinner: For dinner, you can take tuna Nicoise salad. For dinner snacks, one orange should be sufficient.
Friday
- Breakfast: Take 45 grams of oats with skimmed milk and honey for breakfast.
- Breakfast Snack: The snack can be a combination of radishes with balsamic vinaigrette.
- Lunch: Prepare yourself chickpea salad with yogurt and grilled tuna.
- Lunch Snack: You can have 100 grams of low-fat cottage cheese with crackers
- Dinner: For dinner, enjoy wholesome barbecue chicken and brown rice, and you can have grapes and 100 grams of cottage cheese for a dinner snack.
Saturday
- Breakfast: Cheese omelet with onion, tomato, green pepper, bell pepper, mushroom, and whole wheat toast.
- Breakfast Snack: Banana Strawberry smoothie prepared in low-fat yogurt.
- Lunch: For lunch, you can have sardines with a slice of wholewheat toast with raw carrots
- Lunch Snack: You can have 100 grams of low-fat cottage cheese with crackers
- Dinner: Dinner can include grilled salmon with green breams and brown rice; complemented with one scoop of vanilla ice cream.
Sunday
- Breakfast: For breakfast, take scrambled egg whites with 2 slices of whole wheat toast and 1 grapefruit
- Breakfast Snack: Cereal bar
- Lunch: For lunch, take a tuna sandwich with whole wheat bread along with a pear.
- Lunch Snack: Handful of nuts.
- Dinner: For dinner, you can enjoy steak with spinach and grilled tomatoes, and a couple of apples after it.
Keep on following this diet plan for four weeks and you will get a lean, strong, and physically fit body. Make sure this plan is for the enhancement of muscle mass as well as moderate weight loss. Just make sure to continue this diet with exercise and periodic physical activity.
References
1. Pope, H. G., Kanayama, G., Athey, A., Ryan, E., Hudson, J. I., & Baggish, A. (2013). The lifetime prevalence of anabolic‐androgenic steroid use and dependence in Americans: Current best estimates. The American Journal on Addictions.
2. Blatt, A. D., Roe, L. S., & Rolls, B. J. (2011). Increasing the protein content of meals and its effect on daily energy intake. Journal of the American Dietetic Association,111(2), 290-294.
3. Liu, S. H., Chen, C., Yang, R. S., Yen, Y. P., Yang, Y. T., & Tsai, C. (2011). Caffeine enhances osteoclast differentiation from bone marrow hematopoietic cells and reduces bone mineral density in growing rats. Journal of Orthopaedic Research,29(6), 954-960.
