Diet plan for lean built

Type-1: Starting off with a lean built – Diet for Lean folks (with body fat 15-20%):

Very high probability that these kind of body constitutions have high metabolism and hence would need to take higher carbs otherwise would encounter muscle loss.
The key is to quick decrease of the body fat (~12%) in phase-1 until you see at least 2 pack definition and then gradual decrease of body fat along with “clean” bulking up (“clean” is the key, which we will go over later) in phase-2 during which you would gain a lot of muscle mass and steadily shred to pop up rest of the packs

Phase-1: Quick body fat reduction (NO carbs after 8pm)
Training days: You would need 35% protein, 45% carbs and 20% fats (all in calories)
Non-training days: You would need 40% protein, 35% carbs and 25% fats (all in calories)

Phase-2: Clean bulk up (simultaneous gradual body fat loss)
Training days: You would need 30% protein, 55% carbs and 15% fats (all in calories)
Non-training days: You would need 35% protein, 45% carbs and 20% fats (all in calories)

Don’t get engrossed in too much math and calculations. This is just to help you get started and you have to tweak it as you proceed and figure out your optimum macro.

Full day schedule (includes workouts timing and diet). Plan to have 5-6 meals everyday

5:00am pre-workout meal:
• Normally the pre-meal would be a banana or healthy carb diet for fuel

5:30am Cardio:
• See my “Exercise routine” link for more details (phase-1 vs phase-2)

7:00am Meal-1 (Breakfast-1):
• 4 egg whites
• ¾ cup instant oatmeal in water (Steel-Cut Oats preferably)
• 12 almonds (peeled soaked is better)

10:00am Meal-2 (Breakfast-2):
• 2-3 turkey slices
• 2 slices whole wheat bread
• 1 tbsp. low fat almond butter
• 1 medium apple or a fresh fruit

1:00pm Meal-3 (Lunch-1):
• 5 Oz Chicken (thigh preferably)
• Broccoli + veggies
• 3 Oz Brown rice
• 0.25 Avocado

4:00pm Meal-4 (Lunch-2):
• Light fit Greek yogurt (12g protein)
• 1 small sweet potato
• 10 unsalted raw cashews

5:00pm Snack (pre-workout):
• 1/2 large grape fruit or 1 medium banana

6:00pm Weight training
• 5 days a week
• See my “Workout” (Exercise routine) link for more details

7:00pm Post workout shake
• 20g whey protein isolate shake (with water or unsweetened almond milk)

8:00pm Meal-4 (Dinner):
• 5 Oz grilled Salmon
• Grilled veggies (for phase-1) and Quinoa/Brown rice (phase-2)
• 0.25 Avocado

10:00pm protein shake (before going to bed):
• During the rest days (no weight training days) you can drink the protein shake just before going to bed
• You have to take casein and not the whey isolate because casein will break down slowly
• During phase-1 (Quick body fat reduction) consume NO carbs (veggies ok) after 8pm
• If you do your weight training after dinner then take the whey protein shake before going to bed (preferably casein) and dinner should be done by 7:00pm

Other snacks options:
• 1/2 cup cottage cheese (zero fat)
• Unsalted raw nuts
• 100% Whole wheat bread with 1 tbsp. low fat peanut/almond butter
• 15-20 Fresh raw raisins

Other protein options:
• Zero fat cottage cheese
• Tofu/paneer
• Boneless/skinless chicken thighs
• Ground turkey
• Lamb occasionally

Other veggie options:
• Broccoli
• String beans
• Spinach
• Healthy salad/green veggies

Other carb options:
• Brown rice
• Quinoa
• Lentils

 

Click on below links to look into my workouts plans and lifestyle changes.

Workout plan

Lifestyle changes

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