Diet A - dibarengi latihan beban minimum 3x seminggu + cardio 5x seminggu @30 menit
Jam 07.00 : Roti gandum + putih telur rebus 8 butir + 1 butir multivitamin
Jam 10.00 : 1 pisang + 1 potong dada ayam rebus tanpa kulit
Jam 13.00 : Nasi merah + 2 potong dada ayam rebus + sayuran
Jam 16.00 : Juice Apel + susu whey protein
Jam 19.00 : Brokoli rebus + 6 butir putih telur rebus
Jam 21.30 : 6 butir suplemen asam amino / susu whey protein / protein casein + 1 butir Vit B-Complex.
Diet B - dibarengi latihan sama dengan diet A.
Menu sama dengan diet A tapi coba anda lenyapkan karbohidrat nya seperti roti,pisang,nasi merah,dll,dan kalikan 2 porsi proteinnya selama 1 MINGGU saja.Lalu la
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