The Lean Muscle Diet. Principle No. 1. You Need to Eat More Food. If you have a Taco Bell Cheesy Gordita Crunch habit, the first step is easy: Limit your intake of anything with a name that includes the words . The accounting is simple: There are two sides to the ledger. One side is your calorie intake, and the other is your metabolism—that is, the calories you burn—which works in four ways. Digest. About 1. 0 percent of your metabolism comes from how you process food. But you can do better if you eat more protein. Move. Everything from working out to walking to the mailbox burns more calories than not moving—and accounts for 2. The more you move, the better, including those times when you.. Hit the can. When you dial up a #1 or #2 (or sneak out a fart), energy leaves your body. Alas, you can't toot your way to single- digit body fat. Stay alive. The rest of the calories you eat go toward your body's other basic operating functions. That's the danger of cutting calories without a plan to maintain your new lower weight. Your metabolism slows, leaving you hungry and primed to regain fat you lost, especially when hunger hits near a Taco Bell. Whether you're new to working out or are a seasoned pro, a quality protein powder is a necessity! Simply put, protein is the single most important thing you must. The white meat from chicken and turkey and dark meat without the skin are good choices for lean protein. Fish provides lean protein together. Complex carbs provide us. Protein is a macronutrient found in many foods such as meats, dairy products, nuts, and beans, to name a few. It’s comprised of amino acids, the building blocks of. The key is to reverse that process. Principle No. 2. You Need to Eat Better Food. Pity the man forced to survive on gluten- free pizza and fat- free ice cream. The Lean Muscle Diet makes eating easy and delicious because you're encouraged to eat (gasp!) real food. Here's the breakdown of your eating plan. Eat 8. 0 percent of your diet in whole and minimally processed foods that you like. One exception: Protein powders are highly processed, but they're still a great way to consume the protein you need to make the plan work. Eat 1. 0 percent in whole and minimally processed foods that you don't necessarily like but don't hate (say, Swiss chard and lamb). This is intended to expand the range of nutrients you're eating. Maybe you'll even learn to like a food, which means you're less likely to suffer from diet burnout. Eat 1. 0 percent in whatever the hell you want. Consider this your reward for faithfully embracing the two previous categories. Use this bonus however you'd like: Have a small indulgence every day, or save up for a bigger weekend junkfest. Even if it includes Cheesy Gordita Crunches. Here's a shortcut: If the food doesn't have an ingredient list, it's a safe bet. Steak, apples, quinoa, eggplant, salmon—they're all single- ingredient foods. With packaged foods, each additional ingredient signals an extra step in processing, which may have stripped away some of the good stuff. And often, to make up for lost flavor, food manufacturers pump processed foods with sugar and fat. These foods also tend to be higher in calories. On this plan, you won't find any rules about foods you must eat. Nor will you find a list of foods you should never eat. Just about anything you already enjoy can fit into the plan, although perhaps not in the quantities you're used to eating. Principle No. 3. Macronutrients Matter (Especially Protein). Nutritionists refer to protein, carbs, and fat as . The circles above show the stats for three good protein sources. On our plan, you'll eat 1 gram of protein for every pound of your target body weight, or 2. But protein also increases satiation (feeling full at the end of a meal) and satiety (feeling less hungry between meals). So protein pulls triple duty: It speeds your metabolism, slows your appetite, and maintains muscle. What about the other macros? You'll eat 0. 4 to 0. If you have a good chunk of body fat to lose, use the higher end of that scale. It's not that fat calories have any magical properties; a higher percentage of fat simply means fewer carbs. That tends to work better for heavier guys, who often are less sensitive to insulin, a hormone triggered by high- carbohydrate meals. Less sensitivity means more insulin; more insulin means your body will use less fat for energy. For everyone else, it's personal preference.
Whatever calories are left after your calculations will come from carbs. Who knew math could be so tasty? Principle No. 4. Micronutrients Matter Too. One risk of popular low- calorie diets: nutrient deficiency. That's because the less food you eat, the harder it is to cover the basics. A multivitamin may help, but it probably won't contain enough immunity- fortifying magnesium or bone- building vitamin D. Research shows that eating a wide variety of foods provides the greatest benefit for overall health. To collect those key nutrients, dust off the old- fashioned idea of food groups. Here's your menu. Meat and other protein- rich foods, including eggs and protein powder. Fat- rich foods, such as nuts and seeds, oil used for cooking or salad dressing, butter (and nut butters), olives, and avocados. Fibrous vegetables, including just about anything your mother said you had to eat if you wanted dessert. Starchy foods, such as grains (bread, cereal, pasta), legumes (beans and peas), and tubers (potatoes and other root vegetables). Milk and other dairy products, which includes all varieties of cheese, yogurt, and, yes, even chocolate milk. Fruits, fresh or dried. Will a high-protein diet harm your health? The real story on the risks (and rewards) of eating more protein. Intermittent fasting diet for fat loss, muscle gain and health. Articles, research, diet advice, and free guides from IF-expert, Martin Berkhan.And no, Starbursts don't count. Aim to include at least one food from each category every day, with some variety in fruits and vegetables, and you'll hit the full range of micronutrients you need to look good and feel great. For more great grub, check out the 1. New Muscle Foods. We know what you're thinking: What about my beer? Moderate drinking won't likely affect your weight in either direction as long as the calories from alcohol replace something else. If not, you'll probably gain fat. So swap out your carbs for alcohol. If you know you're going to have two beers out at the bar later, just eat 3. So now that you understand the nutrition principles, let's move on to the first step in the plan: calculating how much food you'll eat each day. Principle No. 5. For Bigger Muscles, Lift Bigger Weights. Mechanical tension—created by loads that are taxing to your muscles, connective tissue, and bones—is the most important stimulus for building muscle. But you can't grow your guns if you lift the same amount of weight every workout. By incrementally increasing your loads over the course of the program, you challenge your muscles to become stronger in order to handle subsequent heavier weights. It should be hard to complete the final reps on your final set with good form. Principle No. 6. Devote 8. Percent of Time to Big Muscles. Most guys have this flipped, investing their gym hours on their biceps, triceps, and deltoids. Those muscles are important, but they're smaller for a reason: to help larger muscles during basic actions such as pushing, pulling, lifting, carrying, and throwing. Smaller muscles also won't grow out of proportion to the larger muscles they're designed to assist. On the Lean Muscle Diet workout plan, you do your heavy lifts first. And that means to see big gains, you'll need to work the big muscles with squats, deadlifts, presses, rows, chinups, and pullups. Principle No. 7. Spend 2. Percent on Smaller Muscles. Though you'll devote the majority of your session targeting your back, chest, and legs, you still won't ignore your assisting muscles. As with big- muscle lifts, you'll want to increase the amount of weight you use when necessary, but more often you'll use the same weights with the goal of piling up more reps. This will allow you to achieve what trainers refer to as deeper muscle exhaustion, which will stimulate growth. But here's an important note: Make sure you're complementing your big- muscle exercises rather than repeating a similar motion. For example, change the direction of the movement (say, from horizontal to diagonal or vertical), the tools (from a barbell to dumbbells, kettlebells, or a cable machine), and the grip (from overhand to underhand or somewhere in between). Doing this works your muscles from different directions. Principle No. 8. Stay on Your Feet as You Sweat. Think about it: You sit at work all day. You plant your butt on the sofa to watch sports. Why would you go to the gym to do more sitting? Plus, almost any exercise you can perform sitting down is based on one we used to do standing up. So stay on your feet. You'll not only burn calories but also stay more focused and engaged in your workout. Better yet, combine multiple exercises and move quickly from one to the next with minimal rest between them. The muscles that keep you balanced and stabilized end up doing twice as much work. All this activity will create a more efficient, more effective workout that's more likely to produce the results you want. Now up and at 'em! CRUNCH THE NUMBERS, TORCH THE FATBreak out the calculator and determine the diet you need to gain the body you want. Estimate how many hours a week you spend training. This includes strength training and cardio as well as sports like pickup basketball or martial arts. Pick your training intensity. Give yourself an 1. If you do a mix of intensities, pick 1. If you're training at a more casual pace, go with 9. Note: Use the Greyhound Formula if you're age 3. If that's the case, rate your intensity on a scale of 1. Choose your target body weight (TBW). Select a weight you think you can reach in 6 months. If you're aiming to maintain your current weight but trade fat for muscle, follow the Skinny- Fat Stan plan. If you want to weigh 1. Deskbound Dan. If your goal is to lose 1. Bro- tacular Bob. Add hours and intensity. Let's say you spend 4 hours a week training at moderate intensity. So if your TBW is 1. In this example, that's 1. Each gram of protein has 4 calories, so we have 7. Allocate your fat calories. If you like fat- rich foods (nut butters, avocado) more than starches, eat more fat. For example, moderate fat would be 0. TBW daily (9. 0 grams). At 9 calories per gram, that's 8. Figure out your carbs. So 7. 20 protein calories plus 8. Subtract that from 2,5. Get detailed meal plans for three different body weights and weight- loss goals with the Lean Muscle Diet Nutrition Plan. And don't forget to buy the book now!
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