Diet really makes up what you will look like, even more than the physical fitness aspect of what training will depict. If you want to look ripped, you have to eat clean. If you want to eat like a mess, you’re going to look like a mess. It’s really that simple. Here is an example of a diet plan when you go for a run. The most efficient time to run is when your glycogen levels are lowest, which is either first thing in the morning when you’ve fasted for 8 hours or directly after your workout with weights. Here is a sample diet plan when you go out for a run in the morning.


Pre-HIIT cardio: 1 Hard boiled egg, 1 Fig
This is just enough to prevent muscle breakdown and provide energy by providing some key nutrients, but not enough to inhibit the fat burning process. Glycogen levels will still stay low, which is important for burning fat and not your carbohydrate sources.


Post-HIIT cardio: 3 Egg Whites & 1 Slice of Whole Wheat Toast
This meal is designed to halt the breakdown of muscle with the vulnerabilities exposed to it from performing intense cardio.

Breakfast: Oatmeal, Berries & Greek Yogurt
An hour and a half later you want to have more complex carbs in this meal. The reason why it is 90 minutes alter is this has been scientifically proven to be the best time to eat. Your body burns fat for a long time after the run up until this meal, however here is where your muscle mass won't suffer. The more muscle you have the more fat you burn.


Lunch: Grilled Chicken with Mushrooms Along with Rice and beans & String beans


Mid-Afternoon Snack: Bowl of Mixed Fruit, An Apple & Handful of Almonds


Dinner: Whole Baked Fish with Whole Wheat Pita with Carrots and Peas

Late-Night Snack: 2 Tbsp. of peanut Butter; Vegitable Crudite in Olive Oil and Balsamic Vinegar
If your intention is to get ripped and burn fat, you don’t want to have a lot of carbohydrates at night. Your body doesn’t have the ability to burn up those carbs for energy when it is inactive at night and preparing itself for upwards of 8 hours of sleep. However, you don’t want to eat nothing. You need to keep your metabolism revved and the vegetables here provide an alkaline environment to your body. An acidic body is dangerous for your health, where an alkaline body is conducive to losing fat and operating with maximal capacity utilization.