Your Guaranteed Muscle Meal Plan
Cut fat and build mass with this clean bulking nutrition program. It seems crazy, but trust us—you won’t believe the results.
Photography by: Sam Kaplan
SNACKS – FRUIT
Grab a fruit (mango, orange, banana or grapefruit) right after your workout to halt muscle catabolism (breakdown). Due to the body’s preference to fuel the brain and central nervous system, catabolic activity can begin relatively soon after training. Fruit provides an immediate source of fuel.
The Numbers: 202 calories; 3g protein; 50g carbs; 1g fat; 5g fiber
Total Time: 1 minute
SUPPLEMENTS TO BOOST YOUR GAINS
These supplements will allow you to strip off even more fat while also helping to build up more muscle.
- Phenylethylamine. This naturally occurring metabolite of the amino acid phenylalanine is an important stimulatory transmitter in the body that enhances nerve transmission. it blunts hunger, too, and research even shows it to be an effective antidepressant. take 100–500mg of phenylethylamine or beta- phenylethylamine first thing in the morning.
- Acetyl-L-Carnitine. Restricting carbs in the first part of the day frees up fat from your fat cells, but for that fat to be burned away for good it needs to enter the mitochondria. Carnitine helps to shuttle fat into the mitochondria so that it’s burned for fuel. This form of carnitine is taken up better by the body in the absence of food and carbs. Take 1–2g three times daily.
- CLA. Conjugated linoleic acid (CLA) is a healthy fat that helps to prevent the storage of the
fat you consume, forcing it to be burned for fuel. Several clinical studies confirm that CLA helps to build lean muscle and increase strength while simultaneously allowing you to shed fat from your physique, exposing the new muscle. Take 2–3g with breakfast, lunch, and dinner.
- Creatine. Creatine is the most effective supplement for building muscle and strength. It’s a critical energy molecule that comes in handy when carbs and calories are low. Some studies even suggest that creatine may enhance fat loss. Depending on the form of creatine you use, take 1–5g before and after workouts. On rest days, take one dose with dinner.
