So your resistance training program is great and you’ve been training hard every day, besides sweating like a bull on lengthy cardio sessions a few times per week, but for some reason you still can’t reach your get-lean goal. How is that possible?
Let us give you a clue: you’re slacking off on your diet. While exercise is critical to your success, no amount of pumping iron and sprinting could give you a lean body if you continuously sabotage your gains by eating a bad diet.
Think of it this way: even if you work out hard and heavy for two straight hours every single day, the way you treat your body during the remaining 22 hours in the day matters more than you think it does.
In fact, within that time period you could easily destroy all your hard work in the gym with a few dietary slip-ups. Ask any trainer, nutritionist or professional athlete about this and if they’re honest enough, they will admit that maintaining an adequate diet is the key to getting the body of your dreams.
Most guys already know this but they have a hard time putting it into practice because as soon as they walk out of the gym after a ridiculously grueling session, they feel entitled to eat whatever they want (read: a huge greasy burger) because they’ve worked their a*s off. In addition, some of them seriously believe that a decent amount of exercise can wipe off the evils of poor food choices.
Newsflash: if your diet is all over the place, so will your gains be. Or perhaps you know someone who’s gotten insanely ripped by slamming down pizzas and French fries every day?
To prove our point, we’ve decided to present you with a challenge: imagine that you’ve got only 21 days to get super-lean. How would you plan your meals in order to shed as much fat as possible in that short period of time? If you’re not sure about that, check out our simple 21-day low-carb dieting program bellow.
If you follow it as strictly as you can, we can guarantee you that you’ll be proudly showing off those massive muscles in less than a month. You have nothing to lose, so give it a try right now. No more time for fooling around – get ready to start melting your fat away and maximize your mass gains!!
The 21-day diet
Cut out all carbs, except after resistance workouts
The post-workout meal is the only time when you’re allowed to eat a big portion of clean, faster-digesting carbs. Keep in mind that this applies ONLY for the meals following your lifting workouts, not cardio sessions.
Also, we’re not talking about stuffing yourself with ice cream – think fruits, potatoes, sweet potatoes, oats and white rice. The body can be forced to rely more on fats for fuel and this is completely safe, health-promoting if done the right way and for adequate periods of time. Not to mention, it will stimulate far greater fat-burning.
Focus on protein and healthy fats
Naturally, all those carbs you won’t be consuming have to be replaced with something, and that something will be plenty of protein and a decent amount of dietary fat.
If you work out frequently, go crazy with the (clean and lean!) protein but don’t feel free to eat as much as high-fat foods as you want because they’re really calorie-dense and you still need to maintain a slight caloric deficit.
Include any kind of lean meat or oily fish into every major meal in the day and increase consumption of healthy cooking oils. Boost protein intake even further with protein shakes.
And let’s not forget about dietary fiber, which is a tremendously important part of a healthy, waist-slimming diet. To increase your intake of fiber, enrich your meat-based meals with beans and green leafy vegetables, which are brimming with fiber and important vitamins and minerals. Snack on nuts for an extra dose of fiber as well as protein.
Drink as much water as you can, which means drink it even when you don’t feel like it. This will help you get read of that bloated look and boost your metabolism. Also, water is essential for proper digestion and nutrient absorption, especially when it comes to protein.
Here’s a sample diet plan to give you a picture of what your meals should look like.
Breakfast: If you like to keep your first meal of the day light, have a protein shake with one scoop of whey protein for a morning metabolism boost. If you’re up for a busy, exhausting day, treat yourself with a veggie omelet or just put a banana in your shake.
Pre-workout meal: Lean cut of beef with some cheese on top.
Dinner (post-workout) : Grilled salmon with a bowl of steamed broccoli or asparagus and two large potatoes.
Late night snack: 1 scoop of whey protein and peanut butter.
It really is as simple as that. And if you’re wondering if eating like this will leave you drained in the middle of the day and harm your workouts, you have no reason to worry.
High-protein meals can make you feel fuller sooner and for longer, and once your body turns to fat for fuel, you’ll be burning more fat than ever without risking your performance. If you’re interested, here’s how you can get 200g of protein per day as well as a healthy amount of fats.
In terms of this diet, you should only supplement with whey protein isolate, fish oil and fat burners for an additional energy boost and reduced hunger cravings.
After 21 days (given that you’ve been consistent and didn’t allow yourself any cheat meals), you will witness some significant changes in your body composition and will never want to eat any other way. Don’t take our word for it – give it a shot and see it for yourself!