Lose One Size Before Next Month

As I’m back from an amazing vacation traveling around to four different cities, I can’t help but be conscious of how much I ate.

Although I’m normally very careful when I travel and still try to train as much as possible, this trip called for a series of celebrations. My amazing boyfriend proposed to me on a rowboat in Central Park and we are now engaged. The day after that, we celebrated my fiancé’s birthday. A few days later we attended a wedding ceremony. What does this mean? Never-ending cake and dessert!

It doesn’t help that every street corner in the States sells unhealthy food. Wherever you look, you’ll find vendors selling doughnuts, ice cream, pretzels, pizza and more. As I was incredibly strict with my diet this summer before the Miami Pro Championships (two months with no junk!), I definitely let myself indulge. But now my jeans are a little tighter. I’m not worried though! It’s time to do what I need to do and get as lean as possible during the next month. Dropping fat has become extremely easy for me to do. Here’s my diet and workout plan for the next month in case you would like to try it for yourself too.

This diet and workout program will make you lose at LEAST one jeans size (if not two) by next month. This diet is mostly suitable for women that are not overweight and want to lose some fat. And yes I eat chicken for breakfast! Substitute it for turkey or egg whites if chicken in the morning is not your cup of tea. Anybody can follow the weight training program but it is best to stick to a beginner’s program if this is all new for you.

The foods included in my diet make up the bulk of my food year round. All I do is I increase portions when I want to maintain my weight. When it’s time to get leaner, I cut back on carbs and increase protein.

You’ll notice that I don’t measure by weight (grams) but rather by serving sizes (ounces and cups). If you want to measure out your food, you can buy food scales at any home ware store.

My weight training program was designed for me by UK-based IFBB Pro bikini competitor Gemma Williams. She competes in bikini fitness competitions internationally and I met her before entering my competition this summer. If you want to learn more about what each exercise is, you can look it up on youtube or just drop me an email through the contact me page.


Meal one:

2/3 cup of unsweetened oats (measured dry) with skimmed milk

5 oz (ounces) of grilled chicken breast (measured uncooked)

1 cup of any serving of fruits

Meal two:

6 egg whites mixed with green veggies

Meal three:

½ cup of brown rice (measured cooked)

8 oz of grilled fish (white fish, tuna or salmon – measured uncooked)

Large mixed salad with 1 tbsp. of olive oil and ¼ cup of avocado.

1 cup of mixed vegetables

Meal four:

One scoop of Whey protein powder mixed with 10 oz of water (can be purchased at GNC any nutrition store)

Meal five:

½ cup of brown rice (measured cooked)

5 oz of grilled chicken breast (measured uncooked)

1 cup of mixed vegetables

Large mixed green salad with 1 tbsp. of olive oil


30 – 45 minutes of cardio 6 x a week. This can be done before breakfast or directly after a weight training session. I usually like to mix it up and divide 15 mins on the treadmill, stepper and elliptical. There’s no reason why you can’t swim or go for a jog or do any form of cardio that you enjoy.

Weight training:

Make sure you lift heavy!

Monday: legs + abs

(do four sets of 10 reps (4 x 10))

Overhead leg press

Wide stance smith machine lunge

Hack squat

leg extension


Abdominal curl: 3 x 20

Reverse curl: 3 x 20

Tuesday: chest + triceps

(4 x 10)

Incline bench press

Incline flyes

Rope push downs

Tricep dips using body weight

One arm extension

Wednesday: back + biceps

(4 x 10)

Reverse grip barbell row

Lat pulldown

One arm dumbell. row

Bicep barbell

Barbell cable curl

One arm alternating bicep curls

Thursday: shoulders + abs

(4 x 10)

Shoulder barbell pres

Arnold press

Lateral raises


Abdominal curl: 3 x 20

Reverse curl: 3 x 20

Friday: legs

(10 x 4)

Reverse push down on weight assisted pull up


Glute machine

Cable kick back

Saturday: cardio

Sunday: rest day. Go to the beach while the sun is still out!

Cheat meals: once a week only.

Supplements: protein powder, fish oil or branched chain amino acids (BCAAs). Learn more about supplements here.

Appetite suppressants: Green tea or sugar-free chewing gum. Learn more how to suppress your appetite here.

Snacks: in case you get hungry, snack on raw veggies such as carrots, cucumbers, tomatoes and all kinds of greens.

Beast mode is officially on. It’s time to get super lean and ripped 😉

Do you suffer from cellulite? Read the newly added article here.

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Instagram: @mayanassar_fitness

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