Coach Jose Fernandez recommended that you follow the diet and exercise to start losing weight
If you plan to lose 25, 50 or 100 pounds is not a matter of a few days, you’re right, then neither of you increased from one day to another. What you do is trazarte small goals to lose slowly.
This diet is to make six small meals a day to increase metabolism and prevent hunger. Diet is the same every day.
Meal 1: Protein shake mixed with water
Meal 2: 1 protein and a carbohydrate
Meal 3: 1 protein, a carbohydrate and a cup of green vegetable
Meal 4: 1 protein bar (can not have more than 5 grams of sugar and 15 carbs)
Meal 5: 1 protein and 2 cups of vegetables (NO CARBS at this time)
Meal 6: protein shake mixed with water
Protein: egg whites, tuna in water, chicken breast, fish fillets (tilapia, mahi-mahi, salmon, tofu), or lean meat (empty, top round steak)
Complex carbohydrates (bread, pita bread, rice, potatoes, corn, pasta, oatmeal)
Vegetables: all greens
6 meals a day
Male: 1 gallon of water daily
Female: 3 liters of water a day