Lean Muscle Eating

Meal 1

1/2 cup oatmeal in water
4 egg whites or 2 whole eggs

Meal 2

Whey Protein Shake
Any type of fruit ( preferably apple or banana)

Meal 3

8 oz chicken breast
Any type of vegetable (I prefer broccoli or spinach)

Meal 4

Whey Protein Shake
1 can of tuna

Meal 5

8 oz chicken breast or turkey
Salad (chose dressing you prefer)

Meal 6

Whey or Casein Protein Shake (preferably Casein)


Acceptable Snacks
Beef Jerky
Protein Bars (Look at nutrition facts, some are extremely high in fat) Cliff Bars are good
Jelly Beans
Yogurt
Cottage Cheese
Any type of nuts (specifically almonds)
Baked Potato Chips


Acceptable Proteins
Steak
Beef
Any type of fish

Acceptable Carbohydrates
Quinoa
Whole Wheat Pasta
Sweet Potatoes

Acceptable Fats
Avocado
Hummus

Foods to Avoid
Any type of bread specifcally white
Peanut Butter
Regular Pasta
Sauces
Rice specifically white rice
Fried Food/Fast Food (obviously)
Cereal
Milk
Candy
Pizza
Sugared Drinks (Gatorade is acceptable though, but not too much)
Regular Potatoes
Ice Cream ( Huge No No)
Chinese Food

Basically if you want to add Lean Muscle Mass you're going to have to lower your carbohydrates and fats while increasing your protein intake.  I would say to take in about 1 gram per pound of bodyweight a day in protein.  So if you weigh 185 pounds, you should be taking in at least 185 gams of protein a day.  Also, you want to drop your carbohydrates down.  I would say to go by 3/4 the amount of carbohydrates per day.  A person weighing 185 pounds should aim for around 135 to 150 grams of carbs a day. Everybody's body is different though, so if you feel that you are putting on too much body fat, drop it down to about 100 grams of carbs for the day. Also, notice how the last 3 meals of the day don't have any carbohydrates in them.  If you're going to have a higher carbohydrate diet make sure to get them in earlier in the day, preferably before you workout.  Later in the day passed 5 oclock, your body starts storing carbohydrates in your body as fats.  Try not to eat carbs past this time, and if you do, make sure you don't eat them before bedime.

Lat Spread

212 lbs

STRENGTH / POWER SPLIT

DAY 1  Chest Shoulders Biceps

Flat Barbell Bench 3 sets
Incline Barbell or Dumbbell Bench 3 sets
Flat Dumbbell Bench/ Decline Bench/ or Dips 3 sets

Overhead Barbell Press or Dumbbell Press 3 sets
Front Barbell or Dumbbell Raise 3 sets

Power Clean 2 sets

Barbell Curl or Hammer Curl 3 sets

Day 2 OFF

Day 3 OFF

Day 4 Back Triceps Traps

Deadlifts or Rack Deadlifts 3 sets
Barbell Rows ( underand or overhand grip ) 3 sets
T- Bar Rows/ Seated Cable Rows/ or Duimbbell Rows 3 sets

Power clean 2 sets

Close Grip Bench Press 3 sets
Rack Lockouts or Skull Crushers 3 sets

Barbell or Dumbbell Shrugs 3 sets

Day 5 OFF

DAY 6 Legs

Squat/ Box Squat/ or Leg Press 3 sets
Leg Press or Hack Squat 3 sets
Lunges/Front Squat/ or Quad Machine 3 sets


Stiff Leg Deadlifts or Good Mornings 5 sets

Barbell Calf Rsises 4 sets

Day 7 Off