You've read the 8 Principles of the Lean Muscle Diet, and you've got the basics on how to build the body you want by living like you already have it. But you want some specifics. Sure, "eat more food" and "eat better food" make sense intheory. But how does that work in execution?
Let's take a closer look at some sample meal plans, based on three different body weights and weight-loss goals.
Skinny-Fat Stan
Torch flab and build muscle by following this nutrient-packed eating approach.
Current Weight
160 lb
Target Weight
160 lb
Training Status
Beginner
Training Hours/Wk
4 (3 Strength, 1 Cardio)
Intensity Of Effort
Moderate (12)
Goal
Simultaneous Fat Loss And Muscle Gain
Total Daily Calories
2,560 (160 × [4 + 12])
25% protein
640 calories (160 grams× 4)
34% fat
864 calories (96 grams× 9)
41% carbs
1,056 calories (264 grams× 4)
You've read the 8 Principles of the Lean Muscle Diet, and you've got the basics on how to build the body you want by living like you already have it. But you want some specifics. Sure, "eat more food" and "eat better food" make sense intheory. But how does that work in execution?
Let's take a closer look at some sample meal plans, based on three different body weights and weight-loss goals.
Skinny-Fat Stan
Torch flab and build muscle by following this nutrient-packed eating approach.
Current Weight
160 lb
Target Weight
160 lb
Training Status
Beginner
Training Hours/Wk
4 (3 Strength, 1 Cardio)
Intensity Of Effort
Moderate (12)
Goal
Simultaneous Fat Loss And Muscle Gain
Total Daily Calories
2,560 (160 × [4 + 12])
25% protein
640 calories (160 grams× 4)
34% fat
864 calories (96 grams× 9)
41% carbs
1,056 calories (264 grams× 4)
Your Sample Meal Plan
Breakfast
3 eggs scrambled with a handful of vegetables, 1 large banana
Lunch
4 oz chicken breast on a kaiser roll, 1 large handful of radishes
Dinner
6 oz tuna steak, 2 medium potatoes (6 to 7 oz each), sauteed swiss chard
Snacks
1 scoop protein powder mixed with 1 1/2 cups plain yogurt, 1/3 cup nuts, 1 apple
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