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21-Day Fat Loss and Muscle Retention Plan: Powered by Lean Fix® Xtreme and Protalyn® Isolate Protein

January 4, 2024

Achieving peak physical performance requires more than just hard work in the gym—it demands a carefully structured diet and supplementation plan that optimizes your body’s ability to burn fat, build muscle, and recover efficiently.

This 21-day quick-start diet plan is designed for athletes and fitness enthusiasts looking to kick-start fat loss while preserving lean muscle. By incorporating Lean Fix® Xtreme to accelerate fat burning and Protalyn® Isolate Protein to fuel muscle recovery, this plan delivers a balanced approach to nutrition that will power your workouts and help you reach your fitness goals faster.

Whether male or female, this plan is tailored to meet your unique nutritional needs, ensuring the right balance of macronutrients for optimal results.

Day 1–7 (For Males)

Breakfast

  • 4 egg whites, 1 whole egg
  • ½ cup oats
  • ½ cup mixed berries
  • Lean Fix® Xtreme (as directed)
    Macros: 30g protein, 30g carbs, 9g fat
    Calories: 321

Mid-Morning Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp almond butter
    Macros: 26g protein, 7g carbs, 13g fat
    Calories: 248

Lunch

  • 4 oz grilled chicken breast
  • 1 cup mixed vegetables
  • ½ cup cooked quinoa
    Macros: 35g protein, 28g carbs, 6g fat
    Calories: 310

Afternoon Snack

  • 1 cup Greek yogurt
  • ¼ cup almonds
    Macros: 24g protein, 13g carbs, 16g fat
    Calories: 322

Dinner

  • 5 oz grilled salmon
  • 1 cup steamed broccoli
  • ½ cup cooked brown rice
    Macros: 40g protein, 22g carbs, 14g fat
    Calories: 394

Evening Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp peanut butter
    Macros: 26g protein, 6g carbs, 8g fat
    Calories: 242

Total Macronutrients for Males (Day 1-7):
181g protein, 106g carbs, 66g fat
Total Calories: 1,837

Day 1–7 (For Females)

Breakfast

  • 3 egg whites, 1 whole egg
  • ½ cup oats
  • ½ cup mixed berries
  • Lean Fix® Xtreme (as directed)
    Macros: 25g protein, 30g carbs, 8g fat
    Calories: 290

Mid-Morning Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp almond butter
    Macros: 25g protein, 6g carbs, 10g fat
    Calories: 235

Lunch

  • 3 oz grilled chicken breast
  • 1 cup mixed vegetables
  • ½ cup cooked quinoa
    Macros: 26g protein, 28g carbs, 5g fat
    Calories: 275

Afternoon Snack

  • ¾ cup Greek yogurt
  • ¼ cup almonds
    Macros: 20g protein, 13g carbs, 15g fat
    Calories: 295

Dinner

  • 4 oz grilled salmon
  • 1 cup steamed broccoli
  • ½ cup cooked brown rice
    Macros: 35g protein, 22g carbs, 12g fat
    Calories: 350

Evening Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp peanut butter
    Macros: 25g protein, 6g carbs, 8g fat
    Calories: 235

Total Macronutrients for Females (Day 1-7):
156g protein, 105g carbs, 58g fat
Total Calories: 1,680

Day 8–14 (For Males)

Breakfast

  • 1 cup Greek yogurt
  • ½ cup granola
  • ½ cup mixed berries
  • Lean Fix® Xtreme (as directed)
    Macros: 22g protein, 45g carbs, 7g fat
    Calories: 329

Mid-Morning Snack

  • 1 scoop Protalyn® Isolate
  • 1 oz walnuts
    Macros: 26g protein, 6g carbs, 18g fat
    Calories: 294

Lunch

  • 4 oz turkey breast
  • 1 cup mixed vegetables
  • ½ cup cooked quinoa
    Macros: 33g protein, 28g carbs, 7g fat
    Calories: 317

Afternoon Snack

  • 1 cup cottage cheese
  • ¼ cup sunflower seeds
    Macros: 28g protein, 10g carbs, 17g fat
    Calories: 324

Dinner

  • 5 oz grilled sirloin steak
  • 1 cup steamed green beans
  • ½ cup cooked brown rice
    Macros: 38g protein, 24g carbs, 12g fat
    Calories: 412

Evening Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp almond butter
    Macros: 26g protein, 6g carbs, 10g fat
    Calories: 230

Total Macronutrients for Males (Day 8-14):
173g protein, 119g carbs, 71g fat
Total Calories: 1,906

Day 8–14 (For Females)

Breakfast

  • 1 cup Greek yogurt
  • ½ cup granola
  • ½ cup mixed berries
  • Lean Fix® Xtreme (as directed)
    Macros: 20g protein, 45g carbs, 7g fat
    Calories: 310

Mid-Morning Snack

  • 1 scoop Protalyn® Isolate
  • 1 oz walnuts
    Macros: 25g protein, 6g carbs, 18g fat
    Calories: 290

Lunch

  • 3 oz turkey breast
  • 1 cup mixed vegetables
  • ½ cup cooked quinoa
    Macros: 26g protein, 28g carbs, 6g fat
    Calories: 295

Afternoon Snack

  • ¾ cup cottage cheese
  • ¼ cup sunflower seeds
    Macros: 21g protein, 10g carbs, 15g fat
    Calories: 292

Dinner

  • 4 oz grilled sirloin steak
  • 1 cup steamed green beans
  • ½ cup cooked brown rice
    Macros: 32g protein, 24g carbs, 11g fat
    Calories: 372

Evening Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp almond butter
    Macros: 25g protein, 6g carbs, 10g fat
    Calories: 230

Total Macronutrients for Females (Day 8-14):
149g protein, 119g carbs, 67g fat
Total Calories: 1,789

Day 15–21 (For Males)

Breakfast

  • 4 egg whites, 1 whole egg
  • ½ cup oats
  • ½ cup mixed berries
  • Lean Fix® Xtreme (as directed)
    Macros: 30g protein, 30g carbs, 9g fat
    Calories: 321

Mid-Morning Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp almond butter
    Macros: 26g protein, 7g carbs, 13g fat
    Calories: 248

Lunch

  • 4 oz grilled chicken breast
  • 1 cup mixed vegetables
  • ½ cup cooked quinoa
    Macros: 35g protein, 28g carbs, 6g fat
    Calories: 310

Afternoon Snack

  • 1 cup Greek yogurt
  • ¼ cup almonds
    Macros: 24g protein, 13g carbs, 16g fat
    Calories: 322

Dinner

  • 5 oz grilled salmon
  • 1 cup steamed broccoli
  • ½ cup cooked brown rice
    Macros: 40g protein, 22g carbs, 14g fat
    Calories: 394

Evening Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp peanut butter
    Macros: 26g protein, 6g carbs, 8g fat
    Calories: 242

Total Macronutrients for Males (Day 15-21):
181g protein, 106g carbs, 66g fat
Total Calories: 1,837

Day 15–21 (For Females)

Breakfast

  • 3 egg whites, 1 whole egg
  • ½ cup oats
  • ½ cup mixed berries
  • Lean Fix® Xtreme (as directed)
    Macros: 25g protein, 30g carbs, 8g fat
    Calories: 290

Mid-Morning Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp almond butter
    Macros: 25g protein, 6g carbs, 10g fat
    Calories: 235

Lunch

  • 3 oz grilled chicken breast
  • 1 cup mixed vegetables
  • ½ cup cooked quinoa
    Macros: 26g protein, 28g carbs, 5g fat
    Calories: 275

Afternoon Snack

  • ¾ cup Greek yogurt
  • ¼ cup almonds
    Macros: 20g protein, 13g carbs, 15g fat
    Calories: 295

Dinner

  • 4 oz grilled salmon
  • 1 cup steamed broccoli
  • ½ cup cooked brown rice
    Macros: 35g protein, 22g carbs, 12g fat
    Calories: 350

Evening Snack

  • 1 scoop Protalyn® Isolate
  • 1 tbsp peanut butter
    Macros: 25g protein, 6g carbs, 8g fat
    Calories: 235

Total Macronutrients for Females (Day 15-21):
156g protein, 105g carbs, 58g fat
Total Calories: 1,680

Exercise Recommendations (For Both Genders)

To maximize the results from Lean Fix® Xtreme and Protalyn®, incorporate the following exercise routine:

  1. Cardio: 30-45 minutes of moderate-intensity cardio (jogging, cycling, or brisk walking) 5 days per week.
  2. Strength Training: Perform at least 2-3 full-body strength training sessions weekly. Focus on compound exercises like squats, deadlifts, push-ups, and rows.
  3. Flexibility: Include daily stretching for 10-15 minutes, focusing on major muscle groups.

Complete Shopping List for the 21-Day Fat Loss and Muscle Retention Plan

This shopping list includes all the foods and supplements you’ll need for the 21-day diet plan, broken down by category. The quantities are estimated to cover 21 days for one person, considering both males and females. Adjust quantities based on individual preferences and portions.

Protein Sources

  • Eggs (for egg whites and whole eggs) – 5 dozen
  • Chicken breast (boneless, skinless) – 10 lbs
  • Turkey breast (boneless, skinless) – 5 lbs
  • Grilled sirloin steak – 5 lbs
  • Salmon fillets – 5 lbs
  • Greek yogurt (plain, non-fat) – 9 cups
  • Cottage cheese (low-fat) – 6 cups
  • Protalyn Isolate Protein – 1 tub (approx. 31 servings, vanilla or preferred flavor)

Carbohydrate Sources

  • Old-fashioned oats – 1.5 lbs
  • Quinoa (uncooked) – 4 cups
  • Brown rice (uncooked) – 4 cups
  • Granola (low-sugar) – 3 cups
  • Mixed berries (fresh or frozen) – 6 cups
  • Bananas – 7
  • Sweet potatoes – 10
  • Baked potatoes (medium) – 10

Vegetables

  • Broccoli (fresh or frozen) – 9 cups
  • Mixed vegetables (fresh or frozen) – 10 cups
  • Green beans – 6 cups
  • Spinach (fresh) – 6 cups
  • Carrots – 1 bag (for snacks or salads)
  • Lettuce (for salads) – 3 heads
  • Cucumbers – 6

Fats and Seeds

  • Almond butter – 1 jar
  • Peanut butter (natural) – 1 jar
  • Almonds (unsalted) – 1.5 lbs
  • Walnuts (unsalted) – 1 lb
  • Sunflower seeds (unsalted) – 1 lb
  • Chia seeds – 1 small bag (optional)
  • Olive oil – 1 bottle (for cooking, if needed)

Supplements

Spices and Extras

  • Salt (for cooking; note that salt is restricted during the final week)
  • Pepper
  • Herbs and spices (garlic powder, cumin, paprika, etc., for seasoning)
  • Fat-free salad dressings or vinegar – 1 bottle
  • Cinnamon (for oatmeal or protein shakes)

Drinks

  • Bottled water (if preferred for sodium-free water during final week)
  • Black coffee or green tea (optional, for caffeine intake)

Optional Items

  • Karbolyn® Fuel (optional for pre/post-workout) – 1 tub
  • AminoZorb® Elite 21 (optional for intra/post-workout) – 1 tub

Finish Strong and Unleash Your Best Self in Just 21 Days

This quick-start plan provides the foundation to shred body fat while retaining muscle, boosting energy, and enhancing overall performance over 21 days. By incorporating Lean Fix® Xtreme and Protalyn® Isolate Protein, you’ll support your body’s natural fat-burning processes while giving your muscles the recovery they need to grow and strengthen.

The careful balance of high-quality protein, healthy fats, and complex carbohydrates ensures that your body stays fueled and performs at its best. Stick to this plan, stay consistent, and watch as your body transforms, setting the stage for continued progress toward your fitness goals.

EFX Sports

EFX Sports is a dynamic and innovative supplement brand committed to providing high-quality products that empower athletes and fitness enthusiasts to achieve their performance goals. We pride ourselves on blending cutting-edge science with a passion for fitness and health.

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