## Goal #1: Lose weight __Diet__ If a person is losing weight, he or she must follow three basic rules: - Create a calorie deficit — the body should consume 10-20 % less than it burns. - Maintain a balance of proteins, fats, carbohydrates, micro- and macro-nutrients from food. - Establish a dietary regimen. Any workout requires additional energy and nutrient expenditure. The diet should include ===foods high in fiber, as they give energy, create a feeling of fullness for a long time, and reduce appetite. Consumption of simple carbohydrates (sweets and flour) should be reduced. Protein allows you to reduce the percentage of fat in the body and maintain muscle mass. Protein with good carbohydrates helps to control hunger and keep a feeling of fullness for a long time. A trainer's diet should contain unsaturated fats such as fish and vegetable oil. > The basis of your diet should be cereals, wholemeal products, eggs, turkey, fish, lean beef, cottage cheese, avocados, vegetables, fruits and berries, nuts, and unrefined oils. In addition to the foods listed above, grapefruit and green tea are worth considering. Grapefruit contains AMPK-enzyme, which helps the body to digest sugar and burn fat. And because of its high catechin content, green tea is more effective than other methods of speeding up the metabolism. Drink 1-3 cups a day — and of course, don't forget to drink pure water. __Meal plan__ A clear eating regimen will help you cope with the desire for an extra snack. You should eat 3 meals throughout the day and, if necessary, 1-2 snacks in between. Before going to bed you can have a protein omelet or Greek yogurt, which are products with a high content of easily digestible protein. If possible, 1-2 hours before the planned workout, organize a full meal consisting of complex carbohydrates and protein. After exercise, you must replenish lost energy and loss of energy, so have a snack or a full meal. ## Goal #2: Build muscle mass __Diet__ When gaining muscle mass it is necessary to consume 20 % more calories than the body burns. Excess calories should contribute to muscle growth, not fat, primarily regulated by proteins, complex carbohydrates, fiber, and healthy fats. In order to maintain and build muscle mass, it is recommended to consume 1 g of protein for each lb. of weight. The body can produce some amino acids on its own, but not all of them. Therefore, the diet should include a wide variety of foods including lean beef, pork, poultry, turkey, fish, and seafood. Give preference to boiling, baking, or frying without oil. It is important to consume enough complex carbohydrates (cereals, unprocessed grains, vegetables) to restore muscle glycogen. And don't forget fruits, which contain vitamins and dietary fiber. Consumption of simple carbohydrates should be minimized to 10-15 % of the total diet. Combine legumes with cereals — they are only a great source of energy, but an ideal combination of amino acids. Drink as much water as possible before, during, and throughout the day. __Meal plan__ Three main meals and 1-2 snacks in between is considered optimal. However, depending on your lifestyle and feelings of hunger, you can eat up to 6 times a day. It is best to eat your meals at the same time. The body gets used to a certain regime, and the gastrointestinal tract works better when you have a set eating schedule. You should eat 1-2 hours before your workout to have enough energy and progress in physical performance when exercising. Within 1 hour after the workout, make a protein-carbohydrate meal. The last meal is recommended 2-3 hours before sleeping, which will help you sleep better as well as rest and recover better. ## Exercise supplements - Whey protein will help replenish the lack of protein in food. This is beneficial for those who want to increase muscle mass. - Glutamine is an essential amino acid that improves immunity as well as promotes muscle growth and recovery after workouts. - L-carnitine is an amino acid that promotes weight loss and improves endurance. It should only be taken during intensive physical exercise. Under the influence of L-carnitine, the body lacking energy begins to receive it from the accumulated fat deposits, which helps to become slimmer. - Omega-3 also has a positive effect on fitness. Preliminary studies have shown that omega-3 fatty acids can promote muscle growth and endurance as well as shorten recovery periods after workouts.