28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
Read articleJust because summer’s over doesn’t mean you should stop trying to get shredded.
There’s plenty of information out there on working out in order to build muscle and lose fat, but the real kicker is that not everyone knows what and how much to eat without sacrificing your lifestyle.
In this article, you will not only learn the best foods to eat in order to get jacked, but you’ll also learn how much protein, carbs, and fats to eat, as well as when you can indulge in your favorite cheat foods.
Here’s the deal, in order to have a fantastic physique, you should be eating the following foods 80% of the time:
Everyone needs to have their own commandments, even people looking to get jacked. Luckily, I’ve created 6 simple rules in order to get jacked with food.
After mastering the 6 Commandments, it is time for you to graduate to tracking your macros. There are literally thousands of formulas, and 99% of them work. The following is a simple formula if your goal is to build muscle and lose fat at the same time. You will have two different meal plans: one for workout days, and one for non-workout days.
|
Protein (g) |
Fats (g) |
Carbs (g) |
Formula |
Bodyweight (lbs) x 1.05 |
Bodyweight (lbs) x 0.533 |
Bodyweight (lbs) x 1.2 |
Example for a 180 lb. Male |
180 x 1.05 = |
180 x 0.533 = |
180 x 1.2 = |
|
Protein (g) |
Fats (g) |
Carbs (g) |
Formula |
Bodyweight (lbs) x 1.05 |
Bodyweight (lbs) x 0.533 |
Bodyweight (lbs) x 0.3 |
Example for a 180lb Male |
180 x 1.05 = |
180 x 0.533 = |
180 x 0.3 = |
You want to be jacked for the summer, and this nutrition plan will get you there. All you need to do is:
Do this, and veins will pop and waistlines will shrink. Enjoy the sun with confidence.
Jason Maxwell, BEng, CPT is an Aerospace Engineering Graduate turned Fitness Professional from Toronto, Canada. For more awesome fitness information, sign up for his newsletter at JMaxFitness.com