Weight Loss For Men: FINALLY FIT AGAIN - The Ultimate Men's Health Book To Lose Weight With Complete Meal Plans, Workout Plans, Intermittent Fasting, Keto Diet, Healthy Meal Prep

By Bryant Evans

Discover How You Can Become Finally Fit Again and Never Look Back Ever!

 

The first step is also always the easiest, however, which is why the information you find in the following chapters is so important to take to heart as they are not concepts that can be put into action immediately. If you file them away for when they are really needed in the gym, however, then when the time comes to use them, you will be glad you did learn them. To that end, the following chapters will discuss the primary preparedness principals that you will need to consider if you ever hope to realistically be ready to build up your strength over a period of time. Only by having the right knowledge you will be able to lay out a clear plan to get bigger, leaner and stronger. You will discover what you need to know and how to take your gains to the next level. The same principles have helped me and thousands of people to get the body they desired. 

 

In This Book You Will Learn:

✓  5 Reasons why most people fail to lose weight or get bigger muscles

✓ Great sources of protein

✓ 10 Rules to increase your muscle mass

✓ How to actually build lean muscles

✓ Tips to keep making gains

✓ Example of a training schedule

✓ Weekly training schedule (Monday - Friday)

✓ How To Find Your Motivation

✓ Remind Yourself Why You are Eating Healthily

✓ How To Keep Yourself Accountable

✓ Remember Your Moderation

✓ Identify the Difference between Hunger and Craving

✓ How To Stick to the Meal Plan

✓ How To Drink Plenty of Water, Eat Several Times Per Day, Fill Up on Protein

 

Delicious Recipes You Will Find Include: 

★ Coconut Blueberry Ricotta Bowl

★ Tomato Bagel Sandwich

★ Cornmeal And Blueberry Pancakes

★ Breakfast Tortilla

★ Oatmeal And Strawberry Smoothie

★ Garlic Bread And Veggie Delight

★ Spinach Parmesan Balls

★ Tomato Soup And Halloumi Croutons

And so much more!

 

Let's Get You To Your Goals ASAP!

Pick up your copy of the book right now by clicking the BUY NOW button at the top of this page!

• Language: English
• Publisher: JW Choices LTD
• Release date: Feb 22, 2021
• ISBN: 9781393138808

Book preview

WEIGHT LOSS FOR MEN

––––––––

FINALLY FIT AGAIN

The Ultimate Men’s Health Book To Lose Weight With Complete Meal Plans, Workout Plans, Intermittent Fasting, Keto Diet, Healthy Meal Prep

BRYANT EVANS

Copyright © 2020 Bryant Evans

All Rights Reserved

Copyright 2020 By Bryant Evans - All rights reserved.

The following book is produced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this eBook can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein.

This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

Furthermore, the transmission, duplication or reproduction of any of the following work including specific information will be considered an illegal act irrespective of if it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with express written consent

from the Publisher. All additional right reserved.

The information in the following pages is broadly considered to be a truthful and accurate account of facts and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Table of Contents

PART I

Introduction

Chapter 1: 5 Reasons why most people fail to get bigger

1. Do you eat enough?

Other sources of protein

2. Do you train hard enough?

3. Rest and recovery

4. Do you drink too much alcohol?

5. Are you over-training?

Chapter 2: 10 Rules to increase your muscle mass

Chapter 3: How to actually build lean muscles

Chapter 4: Tips to keep making gains

Chapter 5: Example of a training schedule

Weekly training schedule (Monday - Friday)

Chest and abs

Daily mass gym program

PART II

Smoothie Diet Recipes

Chapter 1: Fruit Smoothies

Quick Fruit Smoothie

Triple Threat Smoothie

Tropical Smoothie

Fruit and Mint Smoothie

Banana Smoothie

Dragon Fruit Smoothie

Kefir Blueberry Smoothie

Ginger Fruit Smoothie

Fruit Batido

Banana Peanut Butter Smoothie

Chapter 2: Breakfast Smoothies

Berry Banana Smoothie

Berry Surprise

Coconut Matcha Smoothie

Cantaloupe Frenzy

Berry Lemon Smoothie

Orange Glorious

Grapefruit Smoothie

Sour Smoothie

Ginger Orange Smoothie

Cranberry Smoothie

Creamsicle Smoothie

Sunshine Smoothie

Chapter 3: Vegetable Smoothies

Mango Kale Berry Smoothie

Breakfast Pink Smoothie

Butternut Squash Smoothie

Zucchini and Wild Blueberry Smoothie

Cauliflower and Blueberry Smoothie

Immunity Booster Smoothie

Ginger, Carrot, and Turmeric Smoothie

Romaine Mango Smoothie

Fig Zucchini Smoothie

Carrot Peach Smoothie

Sweet Potato and Mango Smoothie

Carrot Cake Smoothie

Chapter 4: Green Smoothies

Kale Avocado Smoothie

Celery Pineapple Smoothie

Cucumber Mango and Lime Smoothie

Kale, Melon, and Broccoli Smoothie

Kiwi Spinach Smoothie

Avocado Smoothie

PART III

WHAT IS METABOLISM?

PHASE 1

BREAKFAST

CINNAMON APPLE QUINOA

LUNCH

MASHED CHICKPEA SALAD

DINNER

SLOW COOKER SPAGHETTI AND MEATBALLS

PHASE 2

BREAKFAST

KOREAN ROLLED OMELETTE

LUNCH

MARINATED TOFU WITH PEPPERS AND ONIONS

DINNER

ROAST BEEF AND VEGETABLES

PHASE 3

BREAKFAST

BERRY COBBLER WITH QUINOA

LUNCH

ITALIAN TUNA SALAD

DINNER

SHEET PAN STEAK AND VEGGIES

DOS AND DON’TS

PART IV

Chapter One: Muscle Mass

How Muscle is Built

Chapter Two: The Upper Body

1. The Classic Push-Up

The proper way to do push-ups

How many push-ups?

2. Chair-Dips

3. Diamond Push-Ups

Chapter Three: The Core

4. Plank

5. Reverse Crunch

6. Mountain Climber

Chapter Four: The Lower Body

7. The Lunge

8. Squat

9. The Bridge

Chapter Five: Putting it all Together

Monday Morning Before Work:

Monday Lunch:

Monday Evening:

Chapter Six: On Your Diet

PART V

Chapter 1: Meal Planning 101

Make a Menu

Plan around Ads

Go Meatless Once Per Week

Use Ingredients That You Already Have On Hand

Avoid Recipes that Call for a Special Ingredient

Use Seasonal Foods

Make Use of Leftovers and Extra Portions

Eat What You Enjoy

Chapter 2: 1 Month Meal Plan

Week 1: Success is no accident—you have to reach for it

Mediterranean Breakfast Sandwich

Greek Chicken Bowls

Ratatouille

Snack Platter

Week 2: Self-belief and effort will take you to what you want to achieve

Breakfast Quesadilla

Greek Orzo Salad

One Pot Mediterranean Chicken

Mediterranean Nachos

Week 3: The harder you work, the greater the success

Breakfast Tostadas

Roasted Vegetable Bowl

Mediterranean Chicken

Baked Phyllo Chips

Week 4: You don’t need perfection—you need effort

Mini Omelets

Basil Shrimp Salad

Mediterranean Flounder

Nutty Energy Bites

Week 5: Transformation Happens One Day at a Time

Mediterranean Breakfast Bowl

Chicken Shawarma Pita Pockets

Turkey Mediterranean Casserole

Heirloom Tomato and Cucumber Toast

Chapter 3: Maintaining Your Diet

Find Your Motivation

Remind Yourself Why You are Eating Healthily

Eat Slowly

Keep Yourself Accountable

Remember Your Moderation

Identify the Difference between Hunger and Craving

Stick to the Meal Plan

Drink Plenty of Water

Eat Several Times Per Day

Fill Up on Protein

Keep Only Healthy Foods

Eat Breakfast Daily

PART VI

Vegetarian Cookbook

Chapter 1: Breakfast Recipes

Black Bean Bowl

Coconut Blueberry Ricotta Bowl

Broccoli Quiche

Tomato Bagel Sandwich

Cornmeal And Blueberry Pancakes

Breakfast Tortilla

Zucchini Frittata

Oatmeal And Strawberry Smoothie

Chapter 2: Appetizers Recipes

Buffalo Cauliflower

Garlic Bread And Veggie Delight

Spinach Parmesan Balls

Cheese Garlic Bread

Stuffed Mushrooms

Tomato Bruschetta

Spicy Pumpkin Seeds

Chapter 3: Soups & Side Dishes Recipes

Carrot Soup

Celery Soup

Tomato Soup And Halloumi Croutons

Baked Potatoes And Mushrooms With Spinach

Garlic Potatoes

Buttery Carrots

Chapter 4: Main Course Recipes

Nut And Tofu Loaf

Velvety Chickpea Curry

Tofu Pad Thai

Eggplant Parmesan

Veg Korma

Mac And Cheese

Sesame Noodles

Chapter 5: Dessert Recipes

Raspberry And Rosewater Sponge Cake

Easy Tiramisu

Chocolate Marquise

Lemon Syllabub

PART I

––––––––

Introduction

The world of strength training is growing increasingly chaotic and downloading this book is the first step you can take towards getting a little bit more clarity about it. The first step is also always the easiest, however, which is why the information you find in the following chapters is so important to take to heart as they are not concepts that can be put into action immediately. If you file them away for when they are really needed in the gym, however, then when the time comes to use them, you will be glad you did learn them. What I have discovered after years of strength training, in fact, is that most people think that there is not a theoretical aspect of the exercises they are performing. Instead, knowing it is extremely important to acquire a better form.

To that end, the following chapters will discuss the primary preparedness principals that you will need to consider if you ever hope to realistically be ready to build up your strength over a period of time. Only by having the right knowledge you will be able to lay out a clear plan to get bigger, leaner and stronger.

In this book, you will then learn everything you need to know about strength training and how to take your gains to the next level. The same principles have helped me and other hundreds of people to get the body they desired.

There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible, please enjoy!

Chapter 1: 5 Reasons why most people fail to get bigger

Are you training hard but cannot increase your muscle mass? Read this chapter on the 5 reasons why you are not increasing your muscle mass: you will probably discover that you are making one of these big mistakes. Do not worry, though: understanding the problem is the first step towards solving it.

1. Do you eat enough?

The problem could be easy to solve, do you eat enough? When you embark on a journey into fitness it is can happen to get caught up in exercising and skip on the nutritional aspect. I'm sure you know that 'abs are made in the kitchen'; well, it could not be truer. Eating enough calories (and good ones) is the first step towards getting leaner.

To increase your muscle mass, you have to eat the right amount of the right food, including carbohydrates,