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Sample Meal Plans

On this page you will find sample meal plans for a variety of goals. For each plan there is both a male and female version. We all know how important lifting is to our physique, but proper nutrition and diet is equally vital.

We would like to thank Drugfreebodybuilding.com for providing the information.

Please note that "MRP" stands for meal replacement. Examples include MyoLean, Myoplex, and Met-Rx. Use your favorite brand or even substitute with protein powder. Choose the sample diet below that corresponds with your training goals.

Maximum Fat Burning / Lean Sparing Diets
For losing fat as quickly as possible without losing muscle.

Lean Gain/Fat Burning Diets
Controlled fat loss while increasing lean body mass. Perfect diet to apply with the Lean Mass Program.

Lean Gain / Off Season "Growth" Diets
Went you want to grow while minimizing fat gain.

Bulk Up...High Calorie Weight Gainer
When you are trying to put on size and weight.


Maximum Fat Burning / Lean Sparing Diets

Low to moderately low carbohydrate, moderate fat.
Goal: When you need to lose as much fat as possible as quickly as possible without losing lean muscle tissue.

Sample Maximum Fat Burning/Lean Sparing Diet-Male

Meal #1

  • 5 oz. lean beef or Turkey
  • 6 egg whites, 2 yolks (if you prefer not to bother with the eggs you may substitute 1 scoop MRP and 1 whole egg blended in 6 to 8 oz water)
  • 1/2 grapefruit

Meal #2

  • 2 scoops MRP, 12 to 18 oz. water (optional you may add 3 to 4 strawberries. I like the frozen ones that you get in a bag)

Meal #3

  • 8 ounces chicken (weighed prior to cooking)
  • 4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 2 TBS Newman’s Vinegar and Oil dressing.
  • Or 6 oz. can tuna or 5 oz. Chicken, 3 egg whites, 1 whole egg 1 tomato

Meal #4

  • 2 to 3 scoops MRP, 12 to 18 oz. water

Meal #5

  • 8 ounces lean meat (chicken, turkey, fish, lean beef, etc.)
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Monday and Thursday: Add a 6th meal at the end of the day: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 1 TBS butter

Sample Maximum Fat Burning / Lean Sparing Diet - Female

Meal #1

  • 4 oz. turkey breast 3 egg whites, 1 yolk (if you prefer not to bother with the eggs you may substitute 1 scoop MRP blended in 6 8 oz water)
  • 1/2 grapefruit (grapefruit is best but you may substitute 4 strawberries)

Meal #2

  • 1 to 2 scoops MRP, 6 to 12 oz. water (optional: add 3 to 4 strawberries, I like the frozen ones that you get in a bag)

Meal #3

  • 5 ounces chicken (weighed prior to cooking)
  • 2 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) 1 Tbs. Newman’s Vinegar and Oil dressing
  • Or 6 oz. can tuna, 2 egg whites, and 1 tomato (you may substitute ½ cup vegetables for tomato)

Meal #4

  • 1 to 2 scoops MRP, 6 to 12 oz. water

Meal #5

  • 5 oz. lean meat (chicken breast, turkey breast) or 6 oz. Cod Fish
  • 1 cup vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Monday and Thursday: Eat in place of your 5th meal at the end of the day: 1/2 cup oatmeal or 2/3 cup cooked rice, 6 oz. sweet potato, 4 oz. banana, 1 cup vegetables, 2 tsp. butter


Lean Gain/Fat Burning Diets

Moderate carbohydrate and fat diets. A ratio of 50% protein, 20% carbohydrate and 30% fat works very well.
Goal: Controlled fat loss while increasing lean body mass.

Sample Lean Gain / Fat Burning Diet - Male

Meal #1

  • I whole egg + 5 egg whites
  • 5 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking
  • I TBS Flax Oil

(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)

2 scoops MRP, 3 TBS heavy whipping cream, 18 oz water and 1/3 cup quick oats

Meal #2

  • 2 Scoops MRP, 4 to 6 TBS whipping cream (2 oz.), and 12 to 18 oz. water

Meal #3

  • 8 oz. chicken (before cooking)
  • 6 oz. sweet potato or 1/2 cup cooked brown rice
  • 1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing
  • Or 6 oz chicken or beef, 1 cup cottage cheese, ½ cup pineapple (fresh or packed in its own juice)

Meal #4

  • 2 Scoops MRP, 2 to 3 TBS whipping cream, and 12 to 18 oz. water

Meal #5

  • 8 oz. 93% lean beef, chicken, turkey, fish sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 1 TBS Flax Oil

Meal #6

  • 2 whole eggs + 4 egg whites, 4 oz. 93% lean beef, 1 cup vegetables
  • Or: 8 oz. chicken breast, 1 apple
  • Or: any of the MRP recipes for Anabolic Lean Mass Gain

Sample Lean Gain / Fat Burning Diet - Female

Meal #1

  • 1 whole egg + 3 egg whites
  • 3 oz. 93% lean beef
  • 1/2 cup oatmeal before cooking

(Or if you are in a hurry in the morning and do not have time to prepare a meal mix the following in a blender and get all the nutrients in 1/10 the time)

2 scoops MRP, 1 TBS heavy whipping cream, 12 oz. water and 1/4 cup quick oats

Meal #2

  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or 1 cup cottage cheese, 1/3 cup pineapple (fresh or packed in its own juice)

Meal #3

  • 5 oz. chicken (before cooking)
  • 4 oz. sweet potato or 1/2 cup cooked brown rice
  • 1 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing or 6 oz chicken or turkey breast
  • 1 apple or peach

Meal #4

  • 1 to 2 scoops MRP, 1 to 3 TBS heavy whipping cream and 12 oz. water
  • Or any of the MRP recipes for anabolic lean mass

Meal #5

  • 6 oz. 93% lean beef, chicken, turkey, fish or sirloin steak
  • 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
  • 2 tsp. Flax Oil


Lean Gain / Off Season “Growth” Diets

Moderate to high carbohydrate 40% to 50% and lower fat diets.
Goal: Maximize lean gains while minimizing fat gain.

Sample Lean Gain / Off Season Diet - Male

Meal # 1

  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • 3 rice cakes

Meal # 2

  • 2 scoops MRP, 16 oz. water

Meal # 3

  • 6 ounces lean meat
  • 10 oz potato
  • 1 cup vegetables

Meal # 4

  • 2 scoops MRP, 16 oz. water

Meal # 5

  • 6 oz. lean meat
  • 1 cup cooked rice
  • 1 cup vegetables

Meal #6

  • 10 egg whites
  • 1 cup oatmeal or 2 servings grits
  • Or 2 scoops MRP, 16 oz. water

Sample Lean Gain / Off Season Diet - Female

Meal #1

  • 6 egg whites
  • 2 serving cream of rice or grits

Meal #2

  • 1 to 1½ scoops MRP, 12 oz. water

Meal #3

  • 4 oz. lean meat
  • 3/4 cup rice or beans
  • 1 cup vegetables

Meal #4

  • 1 to 1½ scoop MRP, 12 oz. water

Meal #5

  • 4 oz. lean meat
  • 3/4 cup rice or beans

Meal #6

  • 6 egg whites
  • 1 cup vegetables
  • Or 1 scoop MRP in 8 oz. water


Bulk Up...High Calorie Weight Gainer

Goal: Increase lean muscle tissue and overall weight for the hard gainer.

Sample Weight Gain Diet - Male

Meal #1

  • 2 whole eggs + 4 egg whites
  • 6 oz. lean beef
  • 1 cup oatmeal before cooking
  • 1 TBS Flax Oil

Meal #2

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana)

Meal #3

  • 8 oz. chicken (before cooking) or other meat
  • 8 oz. sweet potato or 1 cup rice
  • 2 cups vegetables

Meal #4

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 to 6 frozen strawberries or 1/2 banana)

Meal #5

  • 10 oz. sirloin steak (lean) or other meat
  • 8 oz. sweet potato or small baked potato
  • 2 cups vegetables

Meal #6

  • 3 scoops MRP & 4 TBS Heavy Whipping Cream (Optional: 4 frozen strawberries or 1/2 banana) or 2 whole eggs + 4 egg whites

Or:

  • 6 oz. lean beef
  • 1 cup oatmeal before cooking

 

 






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