Health Example of a Meal Plan + Workout Regiment for Lean Muscle Gain

[PrettyDecent]

Hey ho fellas,

I had a personal trainer construct me a new meal plan and exercise regiment for lean muscle gain, and I'll post that for anybody who wants ideas on how to get started on their physique.

It should also be noted that this meal plan was a combination of what I already had in my diet + an assessment of what I needed to add based on my specific body (one thing the PT noticed from my body measurements was a distinctive surplus of estrogen)

So all that aside, you can have a gander through my meal plan:

Meal 1
- 5 eggs
- 2 slices of whole meal bread
- You can add spinach, tomato, mushroom if you wish

Meal 2 (Smoothie)
- 1 Banana
- 200mL coconut milk
- 300g frozen berries
- 2 scoops protein powder

Meal 3
- 200g fish
- 200g rice
- unlimited greens

Meal 4
- 2 scoops protein powder
- 1 apple
- 2 tablespoons peanut butter

Meal 5
- 200g chicken
- 50g avocado
- 200g sweet potato
- Unlimited greens

Meal 6
- 2 scoops protein powder
- 1 apple nuts based bar

You might notice there are no dairy based items, with the exception of eggs. I'm also lactose intolerant.

Here's my exercise regiment, everything are 4 sets of 12:

Day 1: Chest and Hamstrings
- Incline Dumbbell Press
- Flat Smith Machine Press or Dumbbell
- Pushups (Do max number each set)
- Seated Leg Curls
- Romanian Dead Lifts

Day 2: Back and Quadriceps
- Assisted Pull ups
- Neutral Dual Grip Pulldown
- Chest Supported Rows
- Smith Machine Squat
- Leg Press
- Leg Extension

Day 3: Arms
- EZ Arms Curl Standing
- Seated Hammer Curls
- Preacher Curls
- Tricep Pushdown Bar
- EZ Bar Incline Skullcrusher
- Overhead Rope Extension

Day 4: Back and Shoulders
- Seated Cable Row
- Chest Supported Machine Row
- Seated Dumbbell Shoulder Press
- Machine Shoulder Press
- Lateral Raises Dumbbell
- Cable Upright Rows

~Nick

 

[Mr.Rob]

Liking the diet man.

When I was into body building about a year ago I never put together a meal plan I'd just make sure I ate 5-8 meals a day however it was pretty lean and clean so it wasn't too big of an issue.

The only problem was it stretched my stomach out and I became accustomed to eating massive amounts of food per day and when I stopped focusing on getting swole and just staying active and in shape my eating needs never subsided.

Lets see some before and after pics when you get buffed up mane!

 

[PrettyDecent]

Hey Rob,

Yeah, I feel you man. When I started this, it felt like post-Thanksgiving every day! But I feel great with the results. Something I've heard is it takes 1 month for you to start noticing results, 2 months for friends and family to see results, and 3 months for others who don't know you to notice you probably hit the gym.

Think I remember you posting about that when you went on your fitness kick - just a temporary thing, huh? Meals and regimens always strike me as a come-and-go thing. Thank God for "dad bod"-loving chicks.

~Nick

 

[Mr.Rob]

Think I remember you posting about that when you went on your fitness kick - just a temporary thing, huh? Meals and regimens always strike me as a come-and-go thing.

I mean I was pretty religious about it for quite a while but my focus kept getting divided between learning seduction and body building, not to mention over full time school.

It was an easy decision really: Get jacked as fuck and get laid here and there vs. Look in shape enough and get laid

I've put so much into learning seduction and I love the game soo much I wasn't about to trade seduction for body building.

I see you post about going into immersion periods of pick up and then backing off for a couple months. I've tried to do that but it eats at me when I do and all I can think about is getting back infield to pimp it.

haha one of these days I think I'll have to take a break just to get a birds eye view of everything.

 

[RDawg]

- Nick

That's a pretty solid meal plan. The only thing I would suggest is make sure the peanut butter is natural or you can switch to almond butter. You want to avoid peanut butters that contain Hydrogenated Vegetable Oil because, well they just aren't good for you lol! Usually, peanut butters that are natural, almost have a more liquid consistency. However, to get that solid consistency, you can just place it in the fridge instead of your drawer or whatever. That's just something to consider if you ever become a health Freak, like I use to be lol.

- Rdawg

 

[PrettyDecent]

Rdawg,

The only thing I would suggest is make sure the peanut butter is natural or you can switch to almond butter.

Yep! The solid peanut butter never tasted quite right to me, so natural was the only way to go.

That's just something to consider if you ever become a health Freak, like I use to be lol.

Oh man, you too, huh? My friends in high school used to hated going out to restaurants with me for the longest time because I was convinced the 'raw-vegan' diet was the only way to go. Hope yours wasn't that bad!

~Nick

 

[Drck]

Just curious, how does it work out for you?

It all depends on what you want to achieve, eg gain 20 pounds of muscles, lose 30 pounds of fat, deadlift 800 pounds, or run 10 miles.... Each obviously needs different approach....

Personally I like simple plans. 5x5 is IMO one of the best I've encountered, you get mixture of strength + muscles. If you want more of strength you can modify it, increase weight and decrease reps... If you want more endurance, increase reps and decrease weight. If you want to get rid of couple of extra pounds, add cardio to it. You do mainly the heavy/complex exercises - deadlift, squats, overhead or bench, rows - thus you hit the most muscles in your body. Once you develop some base strength, you can add pull ups and dips, or whatever you think is good.

IMO once you do say squats with 300 pounds on your back, you don't really need leg extensions. Once you do bench press with 250 or overhead, you don't really need push ups. I'm not saying that they are bad, but the former ones are simply better as they hit other muscles at well, thus you are saving time.

Diet is also very important, perhaps even more than exercise itself. I also like to keep it simple, eg lots of veggies anytime in the day, I don't divide it per meals. The more colors the better. Proteins and fat approximately the same, say 35-40% each of daily intake of calories. Carbohydrates (specifically white rice and potatoes) the least amount, if possible 20% and only peri-workout. Minimum of bread or the other carbos such as pasta, ideally none. Then when I'm more hungry I simply eat more. I keep refined sugar at minimum, sugar is simply a poison.

I prefer healthy fats - nuts, avocado - to animal fats, but I don't avoid beef, pork or chicken at all (they obviously also contain more protein). Fat used to be vilified for many years, but as usually, it was just a BS. They replace fat with sugar and call it healthy, and FDA approves it. I've never seen such idiocy in my life, it doesn't even make sense; never mind the epidemic of obesity of people who are on "low fat" diets...

Intermediate diet is good to consider. You simply eat every day the same food as you would eat anyway, except you fit it into 6-8 hour window, say from 11 am to 5 pm, then you eat nothing. You obviously want to fit your fitness within this window...

I don't like to take any protein powders or supplements. It is all chemically prepared (and FDA approved, LOL), I believe in natural products - normal animal protein, grass fed beef or chicken, obviously without any chemicals/preservatives added, and if possible without GMO (as there is still lots of controversy).

I believe in home grown foods. Get a truly healthy diet (I'm not talking about foods that have 'healthy' label on it) is quite difficult in USA. I think that approximately 80% of food is somehow modified, either added preservatives, meat treated with CO (poison), genetically modified to be bigger, sprayed veggies with poison and so on....

Yes, it is disgusting what they do to food, I believe that people some 100-200 years from now will look at us like on morons. Who else would poison own food so no other organisms except humans eat it - and call it healthy? It is pure idiocy... Eh, don't get me going...

 

[killerman]

Nice plan! One question though...Is this plan designed so that you eat the same 6 meals everyday or do you have to vary the meals everyday? Because I've heard you have to vary your meals and can't eat the same foods all the time. Cheers!

 

[Hector Papi Castillo]

Nutrition and exercise science is such a ridiculously confused field. Everyone recommends 100x different strategies and each thinks theirs is the best. The best advice I've heard from a world-class trainer (has trained many UFC world champs) is to listen to your body. Sure, do your research, but your body is the ultimate authority. I suppose I'm about to pontificate my own view, but it's worked. So whateva.

I've gotten "big" twice with absolutely no troubles what-so-ever. Was simple from start to finish.

Varying your diet? Only every few weeks or so. I eat the same meals every day, really; I only vary the meat. With the recommendation of said trainer, switch up your veggies every few weeks. Every food on earth is nutiritious in some way and poisonous in some way. Vary it up once your body begins acting weird (allergic reactions, stomachaches, etc).

This is how I eat every day:

2 Big Meals.

A pound to a pound 1/2 of meat (grass fed ground beef, fish, steak, etc), and then a fuckton of spinach, peppers, and onions. Occasionally I'll throw three eggs in there. I douse it in pink Himalayan salt, maybe some organic raw honey, and tear it up. I do that twice a day.

When I'm lifting,

Monday

5x5 squats
3x10-12 bench
5x5 pull ups
5x10 weighted situps (take a weight, put it behind your hand, and then do sit ups on an incline bench)
5x10 dips for triceps
3x10 curls (but hold the bar from the top; it works a different part of your bicep)

Wednesday

Lunge/stepup 3x12-15
3x12-15 overhead press
5x5 bent over row
100 knees to elbows
3x10 overhead tricep extensions (a standing skull-crusher basically)
3x10 curls (holding bar from the bottom; normal curls)

Friday

5x10 squats
5x5 bench
5xmax pullups
leg ups until exhaustion for abs
2x10-15 tricep extension
3x10 curls (whichever way you want)


Full body, baby. I'm in an out in 2 1/2 hours and I gain muscle faster than anybody else I was in the gym with.

Really, at the end of the day, as long as you're lifting heavy, you'll gain muscle. Just get to the gym. Increase weight once you can do all the sets/reps. There's way too much confusion out there about perfection/optimal workouts and I really wonder how many of the people discussing this shit are even working out. It's like keyboard jockeys in the PUA community. Watching all the vids, theorizing alll day, but then they don't go out and approach women. Mental masturbation.

So yeah, follow any of the advice given and so long as you're eating enough and lifting heavy (consistently), you WILL gain muscle. It's inevitable.

Hector

 

[Peleus]

My advice would be to first research, then experiment. For me, I have implemented intermittent fasting, working out first thing in the morning on an empty stomach, eating mostly whole foods, cutting down on carbs (not too much), and taking creatine. I also try to hit every muscle group two times a week. I'm not going to go into specifics on a workout regiment and a meal plan, but the top 3 things that have influenced me on this journey to a lean muscular physique have been:

Eric Reeves' article on health: https://www.girlschase.com/content/weigh ... -your-mind

Youtube Channels Kinobody and Athlean-X. I highly recommend watching these channels.

-Peleus