Monday, 10 February 2014

Free Diet Plan for Men looking to build lean muscle

Approximate Body Fat Guide

This is an example diet plan for guys looking to build some lean muscle. Lean muscle is where you're not looking to do a bulk. A bulk is where you put on a lot of fat/muscle and then cut down. This programme is for guys who want to still keep a lean physique whilst building muscle.



Remember this is a generic programme you will need to tailor it to your lifestyle and your goals. 


Here is a link for some Cheap but good supplements… use the discount code 5off

Pro10uk Weightloss Supplements

 Suggested Sups: whey concentrate/Time Release blend, Ultra Lean Tablets, CLa Tablets, Glucosamine Tablets, Whey Isolate,  Green Tea Tablets, Cod Liver Oil Tablets



These are examples of meals you can have each day. You probably don’t have time to make these all in one day. So for each meal you miss have a protein shake. So make sure you have at least breakfast(meal 1) and dinner(meal 5)

Here is also a playlist of workouts to help you hit your goals
Click here

Day One

Meal 1
    1/2 cup strawberries
    4 egg whites cooked with 1 yolk
Meal 2
    1 cup green vegetables
    2 pieces of fish
Meal 3
    Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce
Meal 4
    Protein shake made w/ 40 g whey protein
Meal 5
    Salmon salad made with 8 oz. salmon fillet, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli, sweet potato

Day Two

Meal 1
    1 piece fruit
    Large baked potato with skin (3-4" in diameter)
    1 cup green veggies
    2 pieces of fish
Meal 2
    1 cup green veggies
    chicken breast
Meal 4
    Protein shake made w/ 30-40 g whey protein
Meal 5
    16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
    6-8 stalks asparagus, Brown Rice

Day Three

Meal 1
    1/2 cup oatmeal made with water
    4 egg whites cooked with 1 yolk
    1 apple
Meal 2
    1 cup green veggies
    8 oz. chicken breast
Meal 3
    1 cup green veggies
    3 fish fillets
    Large baked potato with skin (3-4" in diameter)
Meal 4
    Low-carb, low-sugar protein bar
Meal 5
    Omelet made with 8 egg whites and 1 yolk, cooked with 1/2 cup broccoli, 2 mushrooms, fresh salsa

Day Four

Meal 1
    1 piece fruit
    1 Protein shake
Meal 2
    Large baked potato with skin (3-4" in diameter)
    1 cup green veggies
    2 pieces of fish
Meal 3
    1 cup green veggies
    3 fish filets
Meal 4
    Protein shake made w/ 30-40 g whey protein
Meal 5
    3 chicken breasts made with 1 Tbsp. fat-free mayo
    6-8 stalks asparagus, Brown Rice

Day Five

Meal 1
    1/2 cup oatmeal made with water
    7 egg whites cooked with 1 yolk
    1/2 cup strawberries
Meal 2
    1 cup green veggies
    8 oz. chicken breast
Meal 3
    Large baked potato with skin (3-4" in diameter)
    1 cup green veggies
    2 salmon fillets
Meal 4
    Protein shake made w/ 30-40 g whey protein and 1 cup berries
Meal 5
    3 salmon/fish fillets or steak
    6-8 stalks asparagus, Pasta,

Good luck and comment below how you get on with this Tip...

I always say the Three Cs of life are choice, chance and change; YOU have to make the choice to take the chance, if you want anything to change.

Antoine Allen

Think it, believe it and you will achieve it
Subscribe to my youtube channel for free workout videos and advice

www.youtube.com/AntoineFitnessmodel




8 comments:

  1. Nice Blog ,This is what I exactly Looking for ,I really get benefit from your blog Keep sharing more blog .

    Weight Loss Diet for Men | Weight Loss Diet Plan for Women

    ReplyDelete
  2. Hi, I'm looking to improve my jump height, I was wondering if you had a workout program for that. focusing on Glutes, lower Back and calves. (arms perhaps could be included lightly). I jsut want to make sure I do exercises that increase vertical jump, not decrease it...

    I also heard that bulk squats and calve raises will lower my jump height, I am 192cm and need a jump of 3.7 to make a team. someone recommended skipping? would that help.... :)

    Thanks for all the videos man, if possible could you email me a workout to zaac789@hotmail.com

    ReplyDelete
    Replies
    1. Hi Isaac, just seeing this

      squats would help but you don't want to go to heavy. 50% your max and get a nice rep range of 12-15.
      Then buy a weighted vest and start jumping in that or ankle weights

      I have some new workouts on my channel with sleds. they will give you some explosive power

      Delete
  3. Crazy Mass is most effective products for weight gaining and it helps to increase or boost the body muscles in very short span of time. So, use this supplement of crazy mass if you want to grow the muscles.

    ReplyDelete
  4. Having worked in the beauty and modelling industry since the age of
    16, I have been fortunate enough to pick up some tips from professional makeup
    artists and fellow models. Now, I have the opportunity to share them with
    you.

    ALOKA UST-9118

    ReplyDelete
  5. Your post will be rather good, and I’m sure some will find it interesting because it’s about a topic that’s as widely discussed as others. Some may even find it useful .ALOKA UST-9118

    ReplyDelete
  6. nice blog
    Diet Tips for Weight Loss
    Make sure to have sufficient amount of water throughout the day. Ideally 8-10 glasses.Aim to achieve and then maintain your ideal body weight.Avoid oily, fried and spicy food.

    ReplyDelete
  7. This is truly beneficial bro, and the fact that you offer it free is a godsend. I've been looking for a complete workout with nutrition and I've found it, I've shared with my friends male and female who desire to shed pounds with a solid plan. thank you again man!!

    ReplyDelete