You are here  The Ab-Trainer Diet  Lukas Prokes admits he has a
sweet tooth. Here's how he has his cupcakes and keeps that
washboard belly too  Lukas' meal plan is based on eating small
portions throughout the day. "It speeds up your metabolism," he
says. "If you don't eat for a long time, your body thinks is
starving, so it stores fat." His rule: To build and sustain
muscle, eat 1 gram of protein per pound of body weight daily.
Breakfast #1 (eaten upon waking): 5 spoonfuls vanilla yogurt
with bananas, blueberries, raspberries or strawberries and 1
scoop of whey protein (25 g of protein to a scoop), mixed
altogether.  Breakfast #2 (about an hour later): 4/5 egg whites
on 2 slices whole-wheat protein bread (6 g protein in 2 slices);
green tea or OJ  10 a.m.: Protein bar with 32 g protein  Lunch:
Sandwich, typically turkey on protein bread; spinach salad;
protein shake. Lukas says, "I don't eat red meat, but luckily I
like fish and chicken."  Mid-afternoon snack: Protein bar with
32 g protein  Late-afternoon s