Lukas' meal plan is based on eating small portions throughout the day. "It speeds up your metabolism," he says. "If you don't eat for a long time, your body thinks is starving, so it stores fat." His rule: To build and sustain muscle, eat 1 gram of protein per pound of body weight daily.
Breakfast #1 (eaten upon waking): 5 spoonfuls vanilla yogurt with bananas, blueberries, raspberries or strawberries and 1 scoop of whey protein (25 g of protein to a scoop), mixed altogether.
Breakfast #2 (about an hour later): 4/5 egg whites on 2 slices whole-wheat protein bread (6 g protein in 2 slices); green tea or OJ
10 a.m.: Protein bar with 32 g protein
Lunch: Sandwich, typically turkey on protein bread; spinach salad; protein shake. Lukas says, "I don't eat red meat, but luckily I like fish and chicken."
Mid-afternoon snack: Protein bar with 32 g protein
Late-afternoon snack: Another sandwich (similar to the above).
Dinner: Chicken breast with brown rice; cupcake