Two diets for defining muscles

When training with weights is achieved an increase in muscle size while improving tone and strength, however for those muscles look, it is necessary that the layer of fat that covers them is obviously fine.
The only way to reduce body fat percentage is through strict control power coupled with an increase in aerobic activity to burn calories.
To help in the work of creating your diet definition, I leave two suggestions, so yes, you need to consult your doctor and / or nutritionist to determine if they are appropriate for you.
Both diets are composed proposed definition five meals a day, one every 3 hours, so that your body receives nutrients continuously throughout the day, to be quite restrictive these diets do not do more than 4 weeks, the specialist can automatically provide vitamin and mineral supplements to fill the gaps.

I diet definition
Breakfast
– 100 g of boiled rice
– 200 gr chicken breast grilled
Food midmorning
– 01 piece of fruit: apple, pear, strawberry, pineapple or kiwi
– 01 whey protein shake (02 scoops in water)
Lunch
– 100 g of boiled potatoes seasoned with parsley
– 200 g of tuna in water
– 01 bowl of salad lettuces and leaves, garnish with lemon, spices and a tablespoon of olive oil
Food Afternoon
– 01 plain yogurt
– January handful of nuts without added salt or sugar
Dinner
– 200 grams of white fish fillet grilled
– 100 gr of pureed carrots or beans, or green salad

Diet definition II
Breakfast
– 03 slices of rye bread or rice cakes 05
– July 01 omelet made with egg whites and 1 egg yolk
Food midmorning
– 01 piece of fruit: apple, pear, strawberry, pineapple or kiwi
– 01 whey protein shake (02 scoops in water)
Lunch
– 100 g of boiled rice
– 250 grams of beef or chicken or turkey
– 01 bowl of salad lettuces and leaves, garnish with lemon, spices and a tablespoon of olive oil
Food Afternoon
– 100 g of boiled potatoes
– 200 g of tuna in water
Dinner
– 200 gr of baked chicken or grilled
– Lettuce and carrots
In both diets can supplement with some tea or black coffee with sweetener, if after dinner spend more than two hours can take a protein shake before bedtime. For the week, in a timely manner, you can take some sugar-free soda coke zero type or similar.
Do not forget to check with your nutritionist or sports doctor about your muscle definition plans together may provide that it is the most appropriate and effective without affecting your health.

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