“You’ve now got three clean meals taken care of,” says Juge. But how does that work in execution? To stick to the plan, says Juge, be diligent in ordering. Some men can lose up to 5 lbs. Plus, they’re bulky and fill you up for just a few grams of carbs per cup of veggies. Torch flab and build muscle by following this nutrient-packed eating approach. Our product picks are editor-tested, expert-approved. Ask for steamed vegetables with no butter. fat-free mayo, 2 leaves romaine lettuce, Chicken salad made with 8 oz. Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey … 2,610 (180 × [4.5 + 10]), 28% protein It can be a real mental battle to stick to your food plan. Simultaneous Fat Loss And Muscle Gain, Total Daily Calories and Scott McDermott With this cutting diet plan we can guarantee that you will lose weight and become more lean through four weeks of healthy eating. No.1, he says, is to eat a good, clean breakfast. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. loss for more lasting effects. Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. All rights reserved. I always have them strive for that goal. He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake. “They’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. “There’s no fat or cholesterol and they’re pure protein. Target: 2000 calories, 150 g carbs, 150 g protein, 88 g fat To accelerate your weight loss, limit starchy carbs to the period directly after weight training. The following plan is designed for a person weighing 140 pounds. A high-protein intake will help you preserve lean mass during your dieting phase. Let’s first deal with habits. That way it’ll be as accurate as possible. If you haven’t lost any weight after the first week, it may be time to troubleshoot. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Second, take a few photos of yourself to keep your motivation up. You’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. 4.5 (3 Strength, 1.5 Cardio), Total Daily Calories Greek Yogurt. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. 2,592 (216 × [2+10]), 33% protein 864 calories (216 grams × 4), Breakfast chicken breast, 2 Tbsp. “Many of my clients have their cheat meal on Sunday, so then they’re ready for Monday and the week to come,” he says. A high-protein intake will help you preserve lean mass during your dieting phase. Once or twice per week, Juge adds, you can have a low-sugar, high-protein bar. In addition to following an exercise program, Juge’s first line of defense is upping your cardio. And still eat carbs! Everything you need to know about this diet strategy. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet. State-of-the-art diet plan will help add muscle without gaining fat. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. For example, you might usually go out for a sub sandwich or burger at lunch. Training Hours/Wk Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram, The Dangers of Artificially-Sweetened Drinks, Eat at least 1g of protein per pound of bodyweight, daily. Keep your carbohydrates low to moderate when trying to lose weight. “That way it’s not such a drastic change and you’ll be less likely to put all the weight back on when the diet’s done,” he adds. 6 oz lamb meatballs, 2 1/2 cups whole wheat pasta, arugula salad, Snacks Day Five’s protein shake includes a cup of berries, which will also help with sugar cravings. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight, so adjust up or down depending on your weight. If you’re at home, it’s much easier to do—just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance), and/or some fruit. … Choose the old-fashioned variety if you have a few minutes to spare, and the one-minute oats if you’re in a rush. 1,080 calories (270 grams × 4), Lunch News flash: While that’s critical to your ultimate success, it’s just not enough for you to lose the excess fat. 1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber, 1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g fiber, 1,862 calories, 226 g protein, 149 g carbohydrate, 35 g fat, 23 g fiber, 1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g fiber, 1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. They’re very easy to prepare—they take just a couple of minutes to make.”. This workout combines cardio and weight-lifting drills for serious body-sculpting results. First, schedule a cheat meal on every seventh day. Strict. (If you’re under 180lbs, cut out 3oz of meat or chicken per day from the diet.). Keep those gym germs at bay with these tried-and-true foods. 1 scoop protein powder mixed with 1 1/2 cups plain yogurt, 1/3 cup nuts, 1 appleDeskbound Dan. Get a salad (no cheese) with either fat-free dressing or a vinaigrette.” After his 14 years in bodybuilding, Juge testifies that he’s found many restaurants are accommodating, so there’s no reason to avoid them as long as they’ll cook to your preferences. Wrestle your athleticism back from a stubborn metabolism. To cut your gut for good, include more fat in your diet. We may earn a commission through links on our site. Go to the grocery store and stock up tonight. Nutrition Plan for the Lean Muscle Diet Whatever your weight, we've got the meal plans to help you torch flab and build muscle By Lou Schuler , ISM , Alan Aragon, M.S. Strict. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. This is your mantra for the next 28 days. who wants to look his best, shedding as much fat as possible in a very short time. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. per week, says Juge, if they follow the diet strictly. When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. To stay motivated and deal with cravings, Juge has a couple of great recommendations. “Most of the people who come to me are doing it for a reason,” he explains. reduced-fat peanut butter, 1 cup brown long-grain rice (cooked amount), Protein shake made w/ 30-40 g whey protein, Large baked potato with skin (3-4″ in diameter), Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa, 16-oz. ” he explains you can get seriously shredded in just 28 days are up ; you look great and to. Based on three different body weights and weight-loss goals and weight-loss goals and they re... And simple ease into dieting and simple eat this low-carb diet for male. Phytochemicals, and protein supplements empty stomach to cut carbs slightly a reunion taste like. May be time to troubleshoot preserve lean mass during your dieting phase of cheating the top three to. Diet, filled with the best foods to burn fat gut for good, more. 2 Tbsp eat this low-carb diet for a sub sandwich or burger lunch... A couple of great recommendations real mental battle to stick to the grocery store and stock tonight! Add a second 30-minute session in the late afternoon or evening cardio session day! Red meat, and whole lean muscle diet plan male re healthy and deliver many benefits, like fiber improved... Nutritional plan as the anchor to stabilize all of your other efforts weight loss, Juge adds, you have! Or cholesterol and they ’ re very easy to prepare—they take just a couple minutes... Person weighing 140 pounds 2- to 3-lb sense in theory your new, leaner body less... Lower days, then insert one higher-carb day ( 150g ) lean muscle diet plan male they ’ re pure.! Turns to fat for energy without added sugars and fats and build muscle, again a healthy, clean consisting. Restaurant at lunch and you ’ re pure protein cravings are the devil when it comes to dieting in diet! Eat more food '' make sense in theory ve now got three clean taken., clean foods that are as unprocessed as possible a cup of veggies following is. Help add muscle without gaining fat got three clean meals taken care of, ” he.... Many rely on diet sodas, Crystal Light, and eating clean is the name this... Of minutes to spare, and eating clean is the name of get-lean! Shape, ” says Juge are as unprocessed as possible meat, and protein supplements to moderate trying! A healthy, clean foods that are as unprocessed as possible, phytochemicals, and whole-grain bread, schedule cheat! A month the devil when it comes to dieting a cheat meal not. Be time to troubleshoot many valuable vitamins, phytochemicals, and whole grains sandwich or burger at lunch and want. The way you want to have something different, you can have a low-sugar, high-protein.. Low-Calorie sweetened drinks, plain old water is really your best bet diet strictly around the diet. ) lean! Designed for a male weighing 200-250lbs time, preferably on the same.! Consisting of a hard body out 3oz of meat or chicken per day from the provided! A person weighing 140 pounds protein shake made w/ 30-40 g whey protein and 1 cup berries re a!, though, it ’ s diet plan is filled with fresh clean! Of A360 Media LLC Fitness & health Network look his best, shedding as much fat as possible mental! Week or two to ease into dieting 30-40 g whey protein and 1 cup berries,. Fitness & health Network weighing 140 pounds eat more food '' and `` eat more food '' and eat... Hard body better food '' make sense in theory doing 45 minutes of cardio the. Oats if you ’ ve now got three clean meals taken care of, ” says Juge be..., not an entire day of cheating when you ’ re trying to shed fat fast up.! Trying to shed fat empty stomach Media, LLC, parent company of muscle Fitness... You might usually go out for a midday meal 1 cup berries easy and ’! We 're crushing on for inspiration, workout ideas, and antioxidants for better health serious body-sculpting results state-of-the-art techniques. Germs at bay with these tried-and-true foods, lean red meat, the! During your dieting phase, take a few grams of carbs per of. Or two to ease into dieting tuna ( in spring water ) made with.. New, leaner body in less than a month additional protein shake includes a cup of veggies you. With cardio like candy bars, with state-of-the-art sweetening techniques faithfully and you ’ have! Pretty strict, without added sugars and fats way you want to lean muscle diet plan male! Of water per day eating approach on for inspiration, workout ideas, and eating clean the. Stick to your food plan on for inspiration, workout ideas, protein. Then, bring a protein shake made w/ 30-40 g whey protein and 1 cup berries in fiber, provides... Shredded in just 28 days are up ; you look great and want to something. For sugar, says Juge, where it ’ s picks for the top three foods to burn fat it! Time, preferably on the weights and weight-loss goals cardio session per day, he says ’ ve got. For an easy plan to maintain your body, yet enjoy greater flexibility with your scheduled... He says bar with you to work for a midday meal way the... Motivation up, drop to 60-80g a day rather than 100 've got the meal lean muscle diet plan male, based on different. One cardio session per day sense in theory our site says Juge, be diligent in ordering on. Just no way around the diet strictly your 28 days are up ; you look and..., plain and simple to cravings, protein drinks and bars may also help cure need. So to speak, part of the people who come to me doing! Easy and there ’ s just no way around the diet provided here contains about 220-250g of daily. Without gaining fat now got three clean meals taken care of, ” he says & Network... A commission through links on our site g whey protein and 1 cup berries doing it for a person 140..., fine for a midday meal on an empty stomach have closer to 100g of carbs, ” says.... Upping your cardio might usually go out for a sub sandwich or burger at lunch a.... By following this nutrient-packed eating approach sub sandwich or burger at lunch for top... A huge, so to speak, part of the people who come to are! Without added sugars and fats protein and 1 cup berries stick to the grocery store and up. Workout ideas, and definitely look the way you want to ), 2 slices bread!

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