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The Get-Lean Meal Plan for the Heavyweight Guy

It's about the diet, but, you can be disciplined and still enjoy tasty food.

This meal plan is tailored for heavyweights who want to get lean. Check out the Heavyweight Workout for the workout that goes with this meal plan.


To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You’ll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle).


• Meal 1: Few carbs, if any

• Meal 2: Few carbs, if any

• Meal 3: Few carbs, if any

• Meal 4: (Post-Workout Nutrition) Contains starchy carbs

• Meal 5: Contains starchy carbs

Sample Meal Options

MEAL 1: Spinach Omelet
• 3 omega-3 eggs
• 1 slice pepper jack cheese (switch out for 1 slice cheddar, 1 slice provolone, 1 slice Swiss, or . cup crumbled Feta)
• 1 cup baby spinach (switch out for 1 cup broccoli florets, 1 cup sliced shiitake mushrooms, . sliced red bell pepper, or . diced small onion)
• 1 small peach (switch out for . cup fresh raspberries, . Asian pear, 1 tangerine, or 10 strawberries)

MEAL 2: Chocolate Nut Shake

• 1 scoop chocolate protein powder
• 2 cups unsweetened chocolate almond milk
• 2 tbsp natural peanut butter
• 1 tbsp chia seeds
• 2–3 ice cubes

Meal 2 Alternative: Strawberry Cream Smoothie

• 1 scoop vanilla protein powder
• 1 tbsp flaxseed oil
• 6 strawberries
• ¾ cup full-fat plain yogurt

MEAL 3: Grilled Steak With Avocado-Tomato Salad

• 4 oz top round steak (switch out for 2 boneless, skinless chicken thighs; 4 oz dark turkey meat; 4 oz catfish; or 4 oz tri-tip beef)
• ½ avocado, cubed (switch out avocado/ tomato/red onion salad for 3 cups broccoli slaw mix + 2 tbsp coleslaw dressing; or ½ cup roasted edamame beans/2 tbsp diced sun dried tomatoes/2 tsp extra-virgin olive oil)
• 1 tomato, cubed
• ¼ red onion, diced

MEAL 4: Post-Workout Nutrition

• Recovery shake containing 50g carbs + 25g protein

MEAL 5: Flax Pasta With Hearty Sauce

• 3 oz boneless, skinless chicken breast, cubed (switch out for 3 oz 95% lean ground beef, 3 oz yellowfin tuna, 5 oz clams, or 3 oz clod roast)
• 1 oz whole-wheat flax penne pasta
• 1 cup sliced mushrooms (switch out for 3 stalks asparagus, 1 cup chopped baby spinach, 3 baby zucchini, or 1 diced plum tomato)
• 2 cups broccoli florets (switch out for 2 cups cubed eggplant, 1 diced yellow pepper or summer squash, or 1 diced carrot + 1 diced stalk of celery)
• ½ cup marinara sauce
• 1 tbsp extra-virgin olive oil

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