Looking to get lean? Before we start, you need to promise to give us two things.
- 8 weeks of your life.
- Absolute dedication to this program.
If you can’t spare 8 weeks of your life, then this lean body diet isn’t for you. Sorry if that sounds harsh, but it’s the truth. Creating a lean body is just that, it’s a creation process, it isn’t something you can just turn on.
Secondly, you must be dedicated to the principles in this program. If you try to change things, or think that a few beers a week won’t hurt, then getting lean isn’t for you. Follow the program, get the results and then you can try new things. The principles that you will learn in these 8 weeks will help you to remain lean consistently.
First Things First. Training.
This is not an exercise plan, checkout our workouts section for some ideas on that. But to get the best results from this diet, you need to be doing some form of resistance training at least 3 or 4 days per week. That is non negotiable. You can lose fat just from dieting, but it will be slower, and you won’t be in the best shape you can be.
Also, resistance training stokes your metabolism and turns it into a raging fire! That means that it will help you burn through all the food you put into your body.
To really get the most amazing results from this program, we’d make one other suggestion. Every morning, wake up 45 minutes earlier and go for a walk. Maybe have a black coffee before you leave the house also. If you live in somewhere like Siberia, then find a treadmill or stationary bike. Walk or cycle slowly, don’t let your heart rate go beyond 120bpm. Do this every morning, keep to the diet, and the fat will fly off!
The Diet Parameters
So how much of everything do you need to eat? Let’s take a look.
Protein – 1 gram per lb of bodyweight
Carbohydrates – 1 gram per lb of bodyweight
Veg – Unlimited
Now these are what will make up the majority of your meals. We will get into exactly which foods to eat later, but this is what you will be eating over the course of the day.
Before starting this diet, you will want to keep a food diary for around 1 week. Eat normally, and calculate how many calories you are taking in. Here you should use some brain power. If you are currently gaining weight, then cut your calories by around 15-20%. If you are not gaining or losing weight then cut them by around 10%. This number is to be kept every day. If you have eaten all the protein and carbs and still have calories left over, go for a little more protein and veg.
You will be drinking around 10 glasses of water per day. Don’t have them all before you go to bed, but space them out across the day, and especially around the times when you are training.
Eat 3 main meals per day, and two small ones in between. You don’t need to alter your eating times too much. Eat your main meals when you usually do, and fit the small meals in between them. For example:
• Small meal
• Small meal
Ah, this is the part you have been waiting for! We all love to eat junk food, it is full of salt and sugar and fat, delicious! And if you are really struggling to adapt to a healthier way of life, cheat meals can be a good option. However, bear in mind that the less you cheat, the better your results will be.
Professional athletes, or bodybuilders, when they are trying to look their best, they do not eat a whole pizza. The point is that, if cheat meals help you to maintain your diet in the long run, then go ahead and do them. However, if you are someone who turns a cheat meal into a cheat weekend, then maybe stay clear of them. This is where you will have to decide what is best for you. Everyone needs to eat things that aren’t good for their diet once in a while. We would recommend you limit it to one meal per week. Really enjoy that meal, plan for it in advance, go to a restaurant and go a little wild. Whatever it is that will help you to stay on track.
It is your job to make sure you adjust these quantities to fit your specific calorie and macro nutrient needs.
Wake up – Coffee and Walk for 45 mins
• 3 whole eggs with extra egg White Omelette
Feel free to change this, as long as you are giving yourself a good dose of protein in the morning. But this is a good start.
Small Meal 1
• Chicken Breast
• Sweet Potato
Pre Workout Meal/Lunch (change according to your training schedule)
• White Fish
• Brown/White Rice
Post Workout Meal/Small Meal 2
• Chicken Breast
• White Potato
• Brocolli, or other green vegetables.
• Fish/Chicken/Turkey/Lean Cut of Beef
• White/Brown Rice OR White/Sweet Potato OR Whole wheat Pasta
• As many vegetables as you like.
If you want to, it is a good idea to get a protein shake in straight after training. Although, it is wise to not rely on protein powders for your main nutritional needs. They are a great supplement, but they are just a supplement! So the vast majority of your nutrition should come from whole foods.
We have deliberately left choice in this diet. (Albeit very limited choice). This is to get you to start thinking long term about your diet. If you are equipped with the ability to create your own meal plans, then long term you will be in control of you own body. Follow these principles and realize that being lean is not just an 8 week one off, but something that you can very realistically achieve all the time.