When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. It’ll keep you hydrated and healthy. This workout combines cardio and weight-lifting drills for serious body-sculpting results. loss for more lasting effects. 6 oz lamb meatballs, 2 1/2 cups whole wheat pasta, arugula salad, Snacks They contain many valuable vitamins, phytochemicals, and antioxidants for better health. per week, says Juge, if they follow the diet strictly. Diet is a huge, so to speak, part of the fat-loss equation. A high-protein intake will help you preserve lean mass during your dieting phase. Go to the grocery store and stock up tonight. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. 6 oz shrimp, 1 cup brown rice, 1 cup black beans, grilled onion and PEPPER, Dinner Juge suggests an additional protein shake for an easy quick fix. can tuna (in spring water) made with 1 Tbsp. Strict. Our product picks are editor-tested, expert-approved. Remember, though, it’s just one cheat meal, not an entire day of cheating. The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. Training Hours/Wk He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake. Your information has been successfully processed! Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys, or a burger at lunch. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. “Ask them to grill your meat without oil or grease. (Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl, and microwave for 2-3 minutes.). 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. I tell them, just keep looking at that picture and think of what you’re going to look like in a few weeks.”. I take front, side, and back pictures of them at the beginning and have them post the photos on their mirror at home. “There’s no fat or cholesterol and they’re pure protein. Choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements. who wants to look his best, shedding as much fat as possible in a very short time. Habits and cravings are the devil when it comes to dieting. To stick to the plan, says Juge, be diligent in ordering. and Scott McDermott Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. 12 oz grass-fed steak, 1 small potato (3 oz), 1 to 2 cups steamed broccoli, Snacks To stay motivated and deal with cravings, Juge has a couple of great recommendations. In addition to following an exercise program, Juge’s first line of defense is upping your cardio. With the right plan and the right discipline, you can get seriously shredded in just 28 days. That way it’ll be as accurate as possible. “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. “They’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. Some men can lose up to 5 lbs. Just keep the rest of your meals pretty strict, without added sugars and fats. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month. fat-free mayo, 2 leaves romaine lettuce, Chicken salad made with 8 oz. 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. To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat. Whatever your weight, we've got the meal plans to help you torch flab and build muscle. Tilapia Alternate Options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp Yams Alternate Options: 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley The Get-Lean Meal Plan. So if you’re eating at a restaurant at lunch and you want to have something different, you can have it. 1 scoop protein powder mixed with 2 tbsp peanut butter, 1 1/2 cups berries (+ liquid), Lunch Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli, 1 medium bagel with 2 tbsp. 4 oz chicken breast on a kaiser roll, 1 large handful of radishes, Dinner He recommends striving for a weekly 2- to 3-lb. Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. 6 oz baked black cod, 2 cups brown rice, 1 to 2 cups steamed green beans, Dinner 864 calories (216 grams × 4), Breakfast 2,560 (160 × [4 + 12]), Breakfast Wrestle your athleticism back from a stubborn metabolism. 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. Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple.

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