Approximate fitness diet is low in fat, carbohydrates and more protein. With a diet you should drink about 2 liters of fluid a day. Drink necessarily before, during and after your workout!
If subject to fitness diet on the scales increase your weight, do not worry, it means you lose fat and muscle are typing. Relying entirely on the scale is not worth it. Importantly how you look, not how much weigh. If you can not eat strictly on the diet, try to count the calorie intake and choose the menu according to the table of caloric, trying to eat less fatty foods. Try not to make too big breaks in the diet, they contribute to body fat!
1st day
Breakfast: 2 eggs (one yolk protein 2), 100g oatmeal, 1 cup of orange juice, 50g fat-free yogurt.
Second breakfast: fruit salad, low-fat yogurt.
Dinner: 100g boiled chicken, 100g rice, green salad.
Lunch: Baked potatoes, low-fat yogurt.
Dinner: 200g fish stew, salad, apple.
Day 2
Breakfast: 100g of cereal, a glass of skim milk, 2 eggs, a little fruit.
Lunch: 1 cup of carrot juice, 50g of cheese.
Lunch: Chicken Salad (150-200g meat), 1 potato, apple.
Afternoon snack: nonfat yogurt, fruit.
Dinner: 150g of fish, 1 cup of cooked beans, salad (you can lean salad dressing)
Day 3
Breakfast: 200g strawberries, 100g of oatmeal, scrambled eggs 2.
Lunch: banana, 100g cottage cheese.
Lunch: 200g of fish, 100g rice, salad.
Afternoon snack: fruit yogurt.
Dinner: 100g of turkey, 1 cup corn salad.
4th day
Breakfast: 1 grapefruit, 100g rolled oats, 1 cup of milk.
Lunch: banana, 100g cottage cheese.
Dinner: 150g chicken, rice 50g.
Snack: 1 cup vegetable juice, bran.
Dinner: 120g of beef, a cup of corn.
Day 5
Breakfast: peach, 100g oatmeal, scrambled eggs, a glass of juice.
Lunch: 1 cup of vegetable juice, 100g of rice.
Lunch: pita, 100g turkey, apple.
Lunch: salad, cottage cheese 100g.
Dinner: 100g chicken salad.
6th day
Breakfast: scrambled eggs, 100g buckwheat, 1 cup of milk.
Lunch: cottage cheese, banana.
Lunch: 200g of fish, 100g rice, salad, orange juice.
Lunch: baked potato, yogurt.
Dinner: 150g shrimp salad vegetables.
7th day
Breakfast: apple, eggs of 2 eggs, 100g buckwheat.
Lunch: 100g cottage cheese, peaches.
Lunch: 100g beef, mixed vegetables (corn, carrots, peas).
Afternoon snack: Yogurt, 100g of rice.
Dinner: 150g chicken, salad vegetables.
Day 8
Breakfast: 1 grapefruit, 100g cereal, 1 cup of skim milk, 2 eggs.
Lunch: 70g rice, 1 peach.
Dinner: 120g chicken, salad, pasta poltarelki, orange juice.
Afternoon snack: Yogurt, apple.
Dinner: 120g of beef, vegetable salad.
9th day
Breakfast: Scrambled eggs, 100g buckwheat, fruit, orange juice.
Lunch: banana, cottage cheese.
Lunch: 100g of fish, 100g rice, peach, orange juice.
Afternoon snack: Yogurt, 50-100g of dried apricots.
Dinner: 200g fish, baked potatoes, vegetable juice.
10th day
Breakfast: A glass of blueberry oatmeal 100g, omelet.
Lunch: cottage cheese low fat 100g, 50g raisins.
Dinner: 100g chicken, baked potato, vegetable juice.
Afternoon snack: Yogurt low-fat, orange.
Dinner: 100g of fish, vegetable salad
11th day
Breakfast: Slice of watermelon, 2 eggs, 50g of bran bread, a glass of orange juice.
Lunch: banana, 50g of cheese.
Lunch: Rice 100g, 200g squid.
Lunch: 150g of fish, salad.
Dinner: 100g chicken, salad of corn.
12th day
Breakfast: Carrot juice, 100g oatmeal, scrambled eggs.
Lunch: 100g rice with raisins and dried apricots.
Dinner: 100g chicken in pita bread, salad.
Afternoon snack: Yogurt low-fat apple.
Dinner: 120g beef, 100g of broccoli.
13th day
Breakfast: Grapefruit, 100g oatmeal, scrambled eggs.
Lunch: Cheese 50g, peach.
Lunch: pita with turkey 120g, boiled corn on the cob.
Afternoon snack: Yogurt low-fat apple.
Dinner: 150g of fish, vegetable salad.
14th day
Breakfast: A glass of orange juice, 2 eggs, muesli 100g, 1 cup of milk.
Lunch: banana, cottage cheese 50g.
Lunch: 150 g chicken, green salad, rice 100g.
Afternoon snack: Yogurt and peach.
Dinner: 150g River fish, vegetable salad.
Of course, this diet - the approximate model of how you can eat. It should be noted that all the above-fat dairy products necessarily. Beef, chicken, turkey, fish, seafood - boiled or steamed (in the extreme case, if you do not eat at home, grill). Watch out also for the amount eaten fruit, preference was given to citrus, apple green. Figure desirable to use brown and juices - natural. In addition, for every two egg whites, I recommend to use only one egg yolk.
The diet involves regular exercise!