Fat stays about the same at 0.5 grams per pound, and calories jump up to 15 per pound. On workout days you will add a pre-workout whey shake and a post-workout meal, which will bump up the protein to almost 2 grams per pound of body weight and carbs up to almost 1 gram per pound.

This will bring calories down to about 12 per pound of body weight. To make sure that calories are low enough to lose fat, you will drop carbs down to 0.5 grams per pound of body weight on rest days from the gym, but protein will stay solid at 1.5 grams per pound, and so will fat at 0.5 grams per pound of body weight. To focus more on getting leaner, but still building muscle size and strength, you will still need to eat similar amounts of protein and fat since these are the most critical for building muscle. The Superman LEANER, But Bigger and Stronger Diet NEXT: Get the LEANER, but bigger & stronger meal plan > Pre-Workout MealĪdding these two meals will bump up the daily totals to over 3500 calories, 330 g protein, 350 g carbs, and 85 g fat. Then an hour later have the breakfast and follow the rest of the diet from there. Follow the workout with the post-workout meal within 30 minutes after the workout. Note: If you train in the morning, have your pre-workout meal when you wake up and then work out. Totals: 2900 calories, 265 of protein, 275 g carbs, and 75 g fat On workout days add the following meals to your day: reduced fat Greek yogurt (2%) (mix whey protein into yogurt and eat) 1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)Įat within 30 minutes before going to bed.2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes).1 cup chopped broccoli (steamed or grilled).1 Tbsp jelly (make peanut butter and jelly sandwich).1 tsp brown sugar (add sugar and raisins to oatmeal).1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese).1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking).On rest days from the gym you will be nixing the pre- and post-workout meals, so the totals for the day will drop down to about 16 calories per pound of body weight, 1.5 g protein per pound of body weight, 1.5 g carbs per pound of body weight, and fat will still be close to 0.5 g per pound Sample Superman BIGGER & STRONGER, But Leaner Diet Breakfast For 180-pound man that equates to about 3600 calories, 270-360 grams of protein, 360 grams of carbs, and 90 grams of fat. To get in these calories you will shoot for 1.5-2 grams of protein per pound of body weight, 2 grams of carbs per pound of body weight and 0.5 grams of fat per pound of body weight. It also means that you need to get ample amounts of protein and fat, with just enough carbs to spur muscle cell growth, but not fat cell growth.įor calories you should be shooting for 20 calories per pound of body weight on workout days. To focus more on building muscle and strength, but still allowing yourself to lose some body fat comes down to ensuring that you are eating enough calories yet not too many.

The Superman BIGGER & STRONGER, But Leaner Diet

Bigger leaner stronger meal plan pdf