Eating Plan to Pack on Muscle Without the Fat

Let’s face it; eating plans are not always about losing weight. Some of us would like to add as much muscle as possible while still maintaining a solid physique. Many folks will argue that you can not add muscle and stay lean at the same time. This simply is not true. If you are serious about your goals and follow a well structured, cyclical P.E.P., you can add muscle while maintaining a lean, athletic body.

This P.E.P. is a weekly plan which requires specific eating patterns be followed on specific days. Each weekly cycle is the same. Days 1-3 are high protein / low carb days. Day 4 is a moderate protein / high carb day. Days 5-7 are high carb / high protein days. I recommend that you follow this type of plan for 8-12 weeks and then return to a more balanced approach like my Basic Eating Plan. Keep in mind that when ever one adds new lean mass then daily and weekly calories and macro-nutrient ratios must be re-calibrated to take into account the new you.

Below is an example of what the weekly schedule might look like on a day by day, meal by meal basis.

DAY(s) 1-3 = High Protein / Low Carbs

Meal 1. Omelet with 4 whole eggs, 4 strips of Bacon or Sausage. Feel free to use butter or any “friendly” oil of your choice (Olive, Walnut etc)

Meal 2. 2 scoop Whey Protein + 1 Tbsp Flax Oil in 10 Oz water

Meal 3. 8 Oz grilled Chicken breast or Turkey

Meal 4. Protein drink as above

Meal 5. Steak 10 Oz (or other lean meat) with veggies, salad & avocado

Meal 6. Protein drink as above

Cal = 1854 / Protein = 200g / Carbs = 30g / Fat = 107g

DAY 4 = Mod Protein / High Carbs

Meal 1. Oatmeal (16 Oz cooked), 5 dates, 1 whole Banana (chopped & stirred into oatmeal)

Meal 2. “Power Shake” 8 Oz non-fat milk, 8 Oz Orange Juice, 1 Banana (mix in blender)

Meal 3. Roasted chicken (6 Oz), rice (1 cup), beans (6 Oz), Sherbet (3 scoops)

Meal 4. Cottage cheese (1 cup), Pineapple (canned in own juice) 1 cup, Mandarin Oranges 1/2 cup

Meal 5. Peanut Butter & Jelly Sandwich,(1 Tbsp P-nut-butter + 1 Tbsp jelly on sprouted (flour-less) bread), 1cup non-fat milk, 1 Banana, 1 apple

Meal 6. . “Power Shake” 8 Oz non-fat milk, 8 Oz Orange Juice, 1 Banana (mix in blender)

Cal = 3674 / Protein = 159g / Fat = 62g / Carbs = 560g

DAY(S) 5-7 = High Protein / High Carbs

Meal 1. Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal)

Meal 2. “Power Shake” 8 Oz non-fat milk, 8 Oz Low-fat yogurt, 1 Banana (mix in blender)

Meal 3. Roasted chicken (6 Oz), rice (1 cup), beans (6 Oz), Sherbet (3 scoops)

Meal 4. Cottage cheese (1 cup), Pears (canned in own juice) 4 halves

Meal 5. Peanut butter sandwich 1 Tbsp P-nut-butter + 1 Tbsp jelly on sprouted (flour-less) bread, non-fat milk (1 cup) 1 Banana

Meal 6. Tuna sandwich (tuna packed in water) on sprouted (flour-less) bread, 1 apple, handful of nuts (your favorite)

Meal 7. “Power Shake” 8 Oz non-fat milk, 8 Oz Low-fat yogurt, 1 Banana (mix in blender)

Cal = 3586 / Protein = 211 / Fat = 69 / Carbs = 527

Remember, the goal of this plan is to add new lean mass (muscle) to your body while maintaining or perhaps even lowering your current body-fat percentage. If your current body-fat is above 10-12 %, then I recommend that you get a little leaner before attempting this plan. Try my lower carb, weight loss plan the Cyclical Ketogenic Diets made easy.

This plan is an example of how to properly structure your feedings to get big without getting fat. However, all eating plans require a break in period in order to dial in the specifics for your body. Be prepared to spend a couple of weeks fine tuning things to get the most out of your plan. Keeping a food journal will really help here.

Finally, for this plan to work, it must be accompanied by heavy, intense weight training. You will not get bigger and stronger by adjusting your P.E.P. alone. For ideas on workouts that will pair nicely with this P.E.P. follow the links at the bottom of this article.

P.S. Don’t forget that rest and recovery are just as important as the actual workouts themselves

CLASSIC H.I.T.

FOUR QUARTERS

FOUR WEEK STRENGTH CYCLE

PAU for NOW

TAKU

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