One of my clients came to me with a very unique issue.
He needs to lose body fat, keep the muscle, and cannot cook at home.
We are shooting for 2lb of fat loss a week = 7,000kcal worth of deficit.
He is 6'3", 53years old, active, train 4x/week, currently weighs at 215lb, only eat once on sundays, and is I.F. friendly.
His top 3 favorite and most visited restaurants are Carls Jr, La Madeleine, and Cheese Cake Factory.
He needs to get down to around 200lb to see visible abs and like to get there in 3 months.
After consulting with him, this is one of many menus I gave him and I'm only posting this on my blog to illustrate how a dieter can eat out (or not eat clean) while still meet his/her target calorie intake and minimum protein intake to lose fat and build the muscle.
We are shoot for 1700kcal a day with around 160g of protein. His maintenance is around 2,600kcal. This is the menu I gave him with a short description on how to go upon doing the diet.
1. La Madeleine Spinach Salad W/ Chicken- Regular
Calories: 390, Protein: 28g
2. La Madeleine Smart Choice Omelet W/ Spinach, Mushroom & Tomato - No Bread
Calories 228, Protein 19g
3. Cheese cake factory Bar-B-Que Salmon
calories 521 protein 74g
4. Carl's Jr: Hand-Breaded Chicken Tenders™ (5 pieces)
calories 440 protein 41g
This add up to 1574kcal and 162g of protein so far.
The rest of 126kcal can from a couple condiment packets to make food more tasty.
You can eat these four items 1x/day in whatever order you like.
you can eat them within 8hrs window but shorter is better.
If you miss out on an item, that's fine as long as you're not hungry. It's better to eat under than over since your goal is fat loss and we're shooting for 2lb a week.
Remember, your most minimal need for calories to sustain life (short term semi starvation) is around 600kcal/day at the extreme without suffering major health issues until you are very lean (less than 9% bodyfat).
You should drink so much water your urine is cystal clear at least 3x a day.
If you are chronically eating out, you should definitely take your multi-vitamins and fish oils.
yup, it's that easy and now we wait and see. I will update this post in a few weeks with his result and possibly before/after photos.
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