kettlebell-training

Hit The Target Fat loss Plan

The plan

- points: min 150 per day / max : target weight in lbs (eg: 190)
- points from fats: max 30
- points from fruits: max 30
- points from protein: min 90
Cook your foods without adding fats.
Consume your vegetables raw, boiled, steamed, baked, or grilled.

The Jolly days

- Every 1kg lost allows for a jolly day
- Must happen the day after the weigh in that shows the weight loss
- Have 1 or 2 meals of releaxed "food one enjoys" eating, without worrying too much
- Stick to the plan otherwise
- Eat plenty of vegetables and dring plenty of water

The foods + points table

Eat in unlimited amounts:

Asparagus, brussels sprouts, cabbage, broccoli, cauliflower
Cucumbers, celery, radishes, lettuce, arugula, radicchio
Mushrooms, onions, leeks, scallions
Tomatoes, peppers, sauerkraut
Spinach, chicory (curly endive), boiled vegetables
Fennel, eggplant, pumpkin, zucchini

Eat in limited quantities:

1. Protein foods:

FOOD	QUANTITY	POINTS
Lean beef/burger	100g	10
Chicken/turkey breast, skinless thigh	100g	10
White fish	150g	10
Red fish	120g	10
Canned tuna / salmon	100g	10
Deli meat	70g	10
Whole egg	1 unit	10
Egg whites	250ml	10
Lean protein powder	1 scoop / 30g	10

1. Fats:

FOOD	QUANTITY	POINTS
EVOO	1 tbsp	10
Nuts	25-28g	10
Avocado	50g	10

1. Fruits:

FOOD	QUANTITY	POINTS
Apple	1	10
Pear	1	10
Grapefruit	1	10
Berries / cherries / grapes	1 cup	10

Example plan:

- Breakfast: egg whites 250ml (10pt), 2 eggs (20pt), 1 apple (10pt) : 40pt total
- Lunch/dinner: 300g lean beef (30pt), 1 tbsp EVOO / 50g avocado (10pt), veggies (0 pt) : 40pt per meal total
- Snacks: 1 apple (10pt) + 25g nuts (10pt) / 1-2 scoops protein powder (10-20pt)
- Totals:
   - protein points: 100-110
   - fat points: 30
   - fruit points: 30
   - daily total: 160-170