You are here

Your Guaranteed Muscle Meal Plan

Cut fat and build mass with this clean bulking nutrition program.


Start your day with 12 ounces of black coffee, which contains just four calories and delivers thermogenic benefits that cause your metabolic rate to increase, according to a study published in the journal Annals of Nutrition and Metabolism. You can use any method to make your coffee. We like the French press.


  • 2 tbsp coarse-ground coffee
  • 12 oz water


  1. Put coffee in a French press and add water. Close lid (don’t stir) and leave for 4 minutes.
  2. Press plunger down gently using just the weight of your hand until it reaches the bottom. Pour and serve immediately.

The Numbers: 4 calories; 0g protein; 0g carbs; 0g fat; 0g fiber

Total Time: 6 minutes

Need to Eat Something in the Morning? Human beings evolved on a fasting and feeding cycle. We spent the majority of our existence fasting or eating lighter during the day while actively tracking, hunting, and gathering our food. We spent the evening relaxing and feasting on the majority, if not all, of our daily food intake. This structure fits with our natural instincts and social patterns. It’s not all or nothing, though, and if you absolutely can’t handle not eating for a few hours after waking up, here are some options that won’t hurt your results: ¼ cup nuts, a serving of fruit, 8 oz lean meat, 4 eggs, or 2 tbsp natural peanut butter.

6 Surprising Health Benefits of Coffee >>>

NEXT: Lunch – Salmon and Avocado



Want more Men's Fitness?

Sign Up for our newsletters now.