Greek Yogurt. It’s the backbone of your entire plan, the foundation of a hard body. … When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. “Ask them to grill your meat without oil or grease. With just under a month, there’s no time to fool around, so get started on your high-protein meal plan now to lose weight and build muscle while you’re at it. We may earn a commission through links on our site. To stick to the plan, says Juge, be diligent in ordering. “On a low day you’ll have closer to 100g of carbs,” he says. loss for more lasting effects. can tuna (in spring water) made with 1 Tbsp. 1 scoop protein powder mixed with 1 1/2 cups plain yogurt, 1/3 cup nuts, 1 appleDeskbound Dan. 6 oz lamb meatballs, 2 1/2 cups whole wheat pasta, arugula salad, Snacks Eat dinner at home, again a healthy, clean meal consisting of a lean protein source, green vegetable, and whole grains. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Juge suggests an additional protein shake for an easy quick fix. 1,080 calories (270 grams × 4), Lunch To stay motivated and deal with cravings, Juge has a couple of great recommendations. Shed fat with this exercise-friendly 4-week fat-loss meal plan 2,610 (180 × [4.5 + 10]), 28% protein The diet provided here contains about 220-250g of protein daily, fine for a male weighing 200-250lbs. He’s adapted a traditional bodybuilding competitor’s diet for a noncompetitor (that means you!) 720 calories (180 grams × 4), 41% carbs (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.). State-of-the-art diet plan will help add muscle without gaining fat. Here are Juge’s picks for the top three foods to turn to when you’re trying to shed fat. “There’s no fat or cholesterol and they’re pure protein. who wants to look his best, shedding as much fat as possible in a very short time. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it. “Most of the people who come to me are doing it for a reason,” he explains. 4 oz chicken breast on a kaiser roll, 1 large handful of radishes, Dinner 12 oz grass-fed steak, 1 small potato (3 oz), 1 to 2 cups steamed broccoli, Snacks Some men can lose up to 5 lbs. All rights reserved. To reach your get-lean goal, you must also follow a get-lean diet, filled with the best foods to burn fat. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’re lucky enough to shed. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month. Juge would know, as he’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions. Torch flab and build muscle by following this nutrient-packed eating approach. 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. A high-protein intake will help you preserve lean mass during your dieting phase. And still eat carbs! It’ll keep you hydrated and healthy. Then, bring a protein shake or bar with you to work for a midday meal. It can be a real mental battle to stick to your food plan. “They’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. You’ve got 28 days to get to your goal, so we’ve recruited Juge to help you every step of the way. I tell them, just keep looking at that picture and think of what you’re going to look like in a few weeks.”. With this cutting diet plan we can guarantee that you will lose weight and become more lean through four weeks of healthy eating. Go to the grocery store and stock up tonight. This is your mantra for the next 28 days. So if you’re eating at a restaurant at lunch and you want to have something different, you can have it. Eating right will help you shed fat, increase your energy, and definitely look the way you want to. 3 eggs scrambled with a handful of vegetables, 1 large banana, Lunch Diet is a huge, so to speak, part of the fat-loss equation. per week, says Juge, if they follow the diet strictly. Though many rely on diet sodas, Crystal Light, and other low-calorie sweetened drinks, plain old water is really your best bet. Simultaneous Fat Loss And Muscle Gain, Total Daily Calories Afterward, get right back on the wagon with your next scheduled meal. If you haven’t lost any weight after the first week, it may be time to troubleshoot. Thank you for signing up. 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. 1 scoop protein powder mixed with 2 tbsp peanut butter, 1 1/2 cups berries (+ liquid), Lunch He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it’ll taste more like a milkshake. On lower days, drop to 60-80g a day rather than 100. 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. Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey … They’re very easy to prepare—they take just a couple of minutes to make.”. You may be able to find more information about this and similar content at, This Guy Tried Eating Like John Cena for the Day, Why Big-Time Athletes Are Selling Supplements Now, There's Only One Right Way to Defrost Chicken Fast, These 2 Bodybuilders Gave Up Sugar for a Week, How Shaq Thompson Tackles the Ball and His Days, The Truth About 'Personalized' Supplements, Lou Schuler, CSCS, is a National Magazine Award-winning journalist and editorial director of the. But you want some specifics. Strict. For example, you might usually go out for a sub sandwich or burger at lunch. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. When carbohydrate intake is lowered, the body turns to fat for energy. Your information has been successfully processed! Strict. Second, take a few photos of yourself to keep your motivation up. Juge’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. 3/4 cup yogurt with 1 1/2 scoops protein powder, 2/3 cup nuts, 1 peachBro-Tacular Bob. 6 oz shrimp, 1 cup brown rice, 1 cup black beans, grilled onion and PEPPER, Dinner It’s low in sugar, high in fiber, and provides sustained energy. 864 calories (216 grams × 4), Breakfast ), The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. But how does that work in execution? Ask for steamed vegetables with no butter. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. 6 oz tuna steak, 2 medium potatoes (6 to 7 oz each), sauteed swiss chard, Snacks 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. To cut your gut for good, include more fat in your diet. A high-protein intake will help you preserve lean mass during your dieting phase. Then add a second 30-minute session in the late afternoon or evening. Good, clean, fiber-rich carbs include oats, potatoes, rice, and whole-grain bread. Our product picks are editor-tested, expert-approved. 2,560 (160 × [4 + 12]), Breakfast Training Hours/Wk Think of your nutritional plan as the anchor to stabilize all of your other efforts. 1/2 cup oatmeal (dry amount) made with water, Tuna sandwich made with 6-oz. “A moderate day is about 150g of carbs.” Juge prefers to rotate low and moderate days to keep energy high and provide a change of pace.