FOOD PLAN DONE YOUR WAY

We've given you the workout that'll make you abs pop. Now here's the diet to make your belly fat drop.

This meal plan allows you to select the meals you want so you can piece together your own nutritional program. The meal plan goes like this: Pick one meal from the breakfast list, snack list, lunch list, afternoon snack list, and dinner list. On workout days you can add a meal from the preworkout and post workout lists. Your daily totals will be 2200-2500 calories, 240-260 grams of protein, 140-180 grams of carbs and 60-90 grams of fat. Thats about right for those between 160-200lbs. You may have to adjust up or down based our your BMR, weight, and/or activity for each day.

For a 180lb guy, for example, a workout day delivers 12-14 calories, 1.25-1.5 grams of protein, just under 1 gram of carb and 0.25-0.50 gram of fat per pound of bodyweight. On rest days, skip the pre- and postworkout meals.

Be sure to allow 2-3 hours between meals. While you sould eat breakfast immediately after waking, eat pre- and postworkout meals 30 minutes within exercise, and don't eat for 2 hours before bedtime.

Breakfast List:
Option 1: 3 whole eggs, 3 whites 1/2 cup high fiber cereal, 1/2 cup lowfat milk
Option 2: 2 scoops whey in water 1 medium banana
Option 3: 3 whole eggs, 3 egg whites, 1 cup oatmeal
Option 4: Whole grain bagel 1 tbsp light cream cheese, 1 cup low fat milk
Option 5: 3 whole eggs, 1 slice low fat cheese, 3 slices jennie-o turkey bacon 1 cup oatmeal

Morning snack list:
Option 1: 1 cup low-fat cottage cheese and 1 cup sliced pineapple
Option 2: 1 scoop whey protein and 1 cup oatmeal
Option 3: 4-6oz plain low-fat yogurt and 1 tbsp. Peanut butter
Option 4: 1 cup low-fat cottage cheese, 6 whole wheat crackers, 1 tbsp. PB
Option 5: turkey rolls: 2 slices turkey meat, 2 slices lowfat cheese, 1/4 avocado

Lunch List:
Option 1: 4 slices turkey, 2 slices whole wheat bread, 1 cup broccoli
Option 2: 1 can albacore tuna, 2 slices whole grain bread 1 tbsp fat free mayo
Option 3: 4 oz. 95% lean ground beef, 1 slice lowfat cheese, 1 whole grain bun
Option 4: 1 can albacore tuna, 1 tbsp light mayo, 1 large whole grain pita
Option 5: 1/2 can albacore tuna, 1/2 cup lowfat cottage cheese, 2 cups salad 2 tbsp vinergeratte dressing, 1 cup blueberries

Afternoon Snack list:
Option 1: 1 cup low fat cottage cheese, 2 tbsp salsa
Option 2: 2 sticks light string cheese
Option 3: 2 oz. beef jerky
Option 4: 1 oz fat free cheese, 2 slices turkey deli meat, 1 oz mixed nuts
Option 5: 4 oz shrimp, 1 tbsp cocktail sauce

Dinner List:
Option 1: 8oz top sirloin 1 cup broccoli, 2 cups mixed green salad, 2 tbsp vinegar dressing
Option 2: 9oz. tilipia, 10 asparagus spears, 2 cups green salad 2 tbsp dress
Option 3: 8 oz chicken breast 1 cup zucchini, 2 cups salad 2 tbsp dress
Option 4: 9 oz atlantic salmon, 1/2 cup mixed veggies, 2 cups salad
Option 5: Lean chili: 6 oz lean ground beef, 1 can tomatoes with chilis, 1/4 onion

Pre workout:
1 scoop whey in water

Post workout:
1 scoop whey in water