5 to 10 lbs by the 4th

Memorial weekend marks the beginning of BBQ's, beaches, and pool parties. We spent the afternoon yesterday doing just that, a great BBQ and pool party with some friends. If you are still looking to lose some inches and fat by the 4th of July then it's time to get your diet in order. You can easily lose 5-10 lbs by the 4th of July. If you hate the scale then buy yourself a swimsuit or cute outfit and hang it in your closet as your daily reminder.

So whatever your motivation may be inches lost or the confidence gained to slip into a great swimsuit or bikini, your diet is the catalyst to attain this goal. Here is a fire crackin' diet plan..

Workout Days:

Meal 1: 5-6 egg whites, 1/2 cup oatmeal, 1/2 cup berries, dash of cinnamon to flavor up the oats

**work out**

Post Workout Meal (drink within 30 minutes of finishing your workout): 1 cup nonfat plain yogurt, 1 cup fruit, scoop of protein powder blended

Meal 2: green salad make with spinach, peppers, cucumbers, chicken breast (size of the palm of your hand), drizzle of EVOO and balsamic vinegar and 1 small sweet potato or slice of Ezekiel bread

Meal 3: 2 slices of lean turkey wrapped in leaf of lettuce with peppers, cucumbers and a few slices of avocado

Meal 4: lean protein source (turkey, fish, occasional red meat, chicken) and stir fry veggies or unlimited veggies (try grilling some veggies on your grill, yum!)

Meal 5: keep it light and lean this is typically your meal after dinner... I like to have a protein shake and tablespoon of peanut butter... blend it up with lots of ice to fill you up


Non Workout Days

Meal 1: 2 whole eggs and 2 egg whites with some veggies to make an omelette

Meal 2: protein shake (approx 20 grams of protein) and 1/4 cup almonds

Meal 3: salad similar to the one made on the days you workout but eliminate the sweet potato or bread

Meal 4: 3-4 ounces of lean ground turkey make with veggies or for the sake of simplicity another protein shake with a tablespoon of peanut/almond butter or a handful of mixed nuts

Meal 5: the same meal as your workout day... lean protein and veggies, try grilled salmon and grilled asparagus- yum!


Most importantly, drink lots of water all day! Do not drink anything with more than 5-10 calories in it. Take a fish oil supplement and a multi vitamin.

Follow this diet until the 4th and your guaranteed to see great results!