No workout is good enough to transform a body without a solid diet plan behind it. Tim McComsey, our registered dietitcian, prepared and presented an easy-to-follow dietary structure for every guy. This year's Summer Body Project was designed for both the skinny guy trying to get big and the heavyweight looking to strip off fat. 

Directions

Simply eat a select group of approved foods, maximize your workouts with optimal macronutrients during pre- and post-workout, and most importantly, practice portion control based on your size and needs. Now, we can't tell you exactly how much to eat, but take these recommendations as a baseline and either add or subtract based on short-term results. We've also included two speciality dishes at the bottom: one bulking dish and one low-carb cutting dish.

Meal 1

TO GAIN TO LOSE
2 whole organic eggs 1 whole organic egg
1/2 cup egg whites 2 egg whites
1 cup oats mixed in water 1/2 cup oats mixed in water
1 large orange, apple or grapefruit 1/2 cup berries

 








Meal 2

TO GAIN TO LOSE
1 cup Greek yogurt (2%) 3/4 cup Greek yogurt (0%)
1/4 cup walnuts 1/8 cup almonds or walnuts
1 cup berries  

Meal 3

TO GAIN TO LOSE
6 oz organic chicken breast 4 oz organic chicken breast
1 cup brown rice 1/4 cup brown rice
1 tbsp olive oil 2 tbsp olive oil
1 cup green vegetables 1 cup green vegetables

Meal 4 (shake)

TO GAIN TO LOSE
2 scoops whey protein 1 scoop whey protein
12 oz almond milk 8 oz almond milk (unsweetened)
3 tbsp organic peanut butter 2 tbsp almond butter
1/2 cup dry oats  
1 large banana  

Meal 5

TO GAIN TO LOSE
6 oz wild salmon 4 oz wild salmon
6 oz sweet potato 2 oz sweet potato
1 cup green vegetables 1 tsp olive oil
  1 cup green vegetables

Meal 6 (pre-sleep shake)

TO GAIN TO LOSE
2 scoops whey protein 1 scoop whey protein
12 oz almond milk 8 oz almond milk (unsweetened)
3 tbsp almond butter 2 tbsp almond butter