Bulking Cycle Diet Plan

When it’s mass season the only concern you have is to gain as much muscle as you possibly can. This is where our bulking cycle diet comes in handy. Although your meals still need to be somewhat healthy your diet isn’t near as strict as, let’s say, a cutting diet. In other words you’ll sacrifice gaining a few pounds of fat to build even more muscle mass during the bulking phase.

This goes without saying but it’s important that if you’re eating for mass you should be training for mass. This means ‘lifting some heavy ass weights’ (paraphrased from Ronnie Coleman, 8-time Mr. Olympia). You want to get the most out of this bulking phase and going heavy is the only way to do that. The excess calories will help you get stronger. This is how we overload the muscle, which in turn leads to more mass.

Meal Plan for Bulking Phase

Like most of our meal plans, our bulking cycle diet has you eating plenty of protein. The greatest difference is you’ll also be eating far more carbs than you’re probably used to. This can be tricky and will often be the determining factor of how much body fat you gain during the bulking phase. Although there’s a greater degree of leniency on what you eat, you still need to be conscience of the types of foods you’re taking in.

Meal 1

Whole eggs
Sausage
Oatmeal
Bagel with cream cheese

Meal 2

Protein shake
– whey protein
– yogurt
– oatmeal
– fruit (berries)

Meal 3

Ground turkey or beef
Pasta
Fruit

Meal 4

Chicken
Rice
Potatoes
Mixed vegetables

Meal 5

Steak
Rice
Mixed vegetables

Meal 6

Protein shake
– casein protein powder
– natural peanut butter
– banana

Helpful Tips to Gain Mass

> Keep hydrated throughout the day

> Lift heavy weights

> Eat on schedule, even if you’re not hungry

> Have someone monitor your progress

> Make sure you’re gaining more muscle and not so much fat

> Don’t neglect cardio; do cardio 3 x a week

Cutting Cycle Diet Plan

One of the most challenging diets to is a strict cutting diet. This is where protein is bumped up and carbs are cut back. The cutting phase is what bodybuilders and physique competitors go through for several weeks before their competition. This is an extremely critical time as the goal is to get your body fat percentage down in the single digits while maintaining as much lean muscle as possible.

The types of foods you eat are important when cutting but the amount of calories you’re taking in are just as crucial. You really have to individualize this this meal plan. By no means is this an Atkins diet but you may notice that the carbs are lower than our other meal plans and the protein is high along with some healthy fats. We’re not advocates of no carbs, or extremely low carbs. However, when you’re cutting, you usually have to decrease your carb intake.

Meal Plan for Cutting Phase

One thing we’d like to point out for out cutting cycle diet is that everyone is different in the respect that what works for one person may not work for another. This is just a template to use and build on. We’ve found that some respond better to more carbs than others. The same goes with fats. The key is to make sure you’re getting healthy sources of both and you can adjust them accordingly. You won’t see any meals on here that are high in both carbs and fats together as this can wreak havoc on the fat burning process.

Meal 1

Egg whites
Turkey bacon
Fruit

Meal 2
Tuna salad
(tuna with vegetables)

Meal 3

Fish (tilapia)
Red potatoes

Meal 4

Protein shake
(whey protein with natural peanut butter)

Meal 5

Boneless/skinless chicken breast
Green vegetables

Meal 6

Cottage cheese

Helpful Tips to Get Cut

> Drink plenty of water with meals and between meal

> Keep the sources of protein lean

> Don’t combine carbs and fats (within reason)

> Eat all natural and organic foods

> Cook meats with olive oil

> Continue training (weights and cardio)

> Consider taking extra BCAAs (branched-chain amino acids)

Fat Burning Diet Plan

Burning fat is a little different than merely losing weight. The goal here is to attain a defined body and allow your abs to be seen. You need the proper nutrition to support muscle recovery but limited calories to burn fat.

The types of food you eat in this diet plan are extremely important. The key is to give your body what it needs to use as energy. You’ll need that energy because in order to really get ripped and burn fat effectively you’ll need to be on a consistent exercise program. You’ll need both resistance training as cardio.

Meal Plan to Burn Fat

Our ‘fat burning diet plan’ is a well-balanced and healthy diet. We don’t buy into the no carbs or low carb trends. Rather, we choose our carbs carefully. We also recommend a certain amount of healthy fats in your diet. You can adjust the portions of each meal depending on your current stats and goal.

Meal 1

Eggs (whole)
Egg whites
Oatmeal

Meal 2

Lean sirloin
Red potatoes
Spinach

Meal 3

Cottage cheese
Fruit (mixed berries)

Meal 4

Chicken breast
Rice
Broccoli and carrots

Meal 5

Whey protein
Natural peanut butter

Helpful Fat Burning Tips

> Stay hydrated

> Eat lean sources of protein

> Stay away from simple carbs

> Eliminate artificial sweeteners

> Train with weights and do cardio

Muscle Building Diet Plan

There’s only one proven way to build muscle. It’s not anabolics. It’s not supplements. There are no magical number of sets or reps. It’s food. If you want to build lean muscle mass you need the proper nutrition for recovery and growth. That’s the bottom line.

There’s a fine line between gaining muscle and getting fat. It’s somewhat tricky because you need the calories to grow but you don’t want to gain body fat in the interim. That being said you want to make sure you’re already lean before you start this type of diet.

Meal Plan to Build Muscle

Our ‘muscle building diet plan’ is designed to help you build more muscle. This being the case, you probably won’t lose any body fat (which is why we stated above you need to be somewhat lean before starting this diet). However, you don’t want to gain fat either. You’ll need to choose your types of calories carefully.

Meal 1

Eggs (whole)
Turkey sausage
Oatmeal
Toast

Meal 2

Protein shake
– whey protein
– banana
– natural peanut butter

Meal 3

Lean ground beef
Whole wheat pasta
Salad

Meal 4

Cottage cheese
Nuts
Fruit

Meal 5

Chicken or turkey
Rice
Vegetables

Meal 6

Protein shake
– whey protein
– natural peanut butter

Helpful Muscle Building Tips

> Drink water with each meal

> Load up on protein

> Eat quality carbs

> Eat only healthy fats

> Workout with heavy weights

> Don’t neglect cardio

Healthy Diet Plan

One sure way to increase natural levels of testosterone is through the foods we eat. There are certain nutrients that can have an anabolic effect on our bodies. Likewise, there are also foods that can actually make our testosterone take a dive. Obviously we want to stay away from these foods.

We have put together a simple healthy diet plan layout below to encourage all of us to start out the new year right. The meal plan is intended to be a guide and is not specific. You have to find the foods that your body responds best to. Ideally you want to eat several meals throughout the day so we’ve put together a diet plan that includes 5 meals.

Healthy Meals

Meal 1:

Eggs (organic/grass-fed, whole eggs, 2-4)

Oatmeal with cinnamon (1-2 servings)

Teaspoon of natural local honey

Meal 2:

Protein powder (1-2 scoops)

Fruit (banana and/or dark berries)

Natural peanut butter (1/2 serving or less)

Meal 3:

Meat (chicken, lean beef, or bison meat, 6-10 ounces)

Brown rice (1 serving)

Cup of vegetables

Meal 4:

Chicken or fish (6-10 ounces)

Sweet potato

Cup of vegetables

Meal 5:

Cottage cheese or Greek yogurt (1-2 servings)

Cup of fruit

Healthy Snacks

There’s a good chance that no matter what type of diet plan you’re on you’re going to crave snacks. This is where we really need to be cautious. We’re not so much worried about the extra calories but rather the types of calories with snacks. You want to feed your body foods that can be used as energy and to help you recover from your workouts.

We believe the healthiest snack you can choose is nuts. Walnuts, cashews, almonds, and even peanuts. Nuts are packed with protein and healthy fats, and will usually satisfy your hunger more so than any other snack. So trade the candy bars and chips in for nuts. Greek yogurt and cottage cheese are also great snacks.

Foods to Ban

Now that we’ve covered the meal planning part let’s briefly talk about foods that you should ban from your diet. We’re not saying you can’t have cheat meals now and then; everyone needs balance in life, in all areas. However, there are some specific types of foods that will have an adverse effect of testosterone and overall health. At a high level, here are 2 categories of foods to stay away from:

>Say ‘NO’ to processed foods

> Say ‘NO’ to foods high in sugar

Although this covers a broad range of foods and snacks, this should prompt us to look at the labels more closely. It doesn’t mean you have to eat like a caveman, although that’s probably not a bad idea (hence the Paleo diet plan). What it does mean is we need to be conscience about our nutrition choices overall.

Personalized Nutrition

It’s a fact that we’re all different. Your body may respond great to one particular food while that same food has detrimental effects to another. It’s a good idea to see your doctor and get blood work done, and find out what foods you will respond best to. It’s also a good idea to see a nutritionist and that provide a personalized nutrition plan. What we have provided is just a guide to help you schedule your meals and give you some healthy options.

Lean Muscle Diet Plan

One of the best and most natural ways to boosting testosterone is through your diet. But our goal is also to add quality muscle. We don’t want to carry unwanted body fat. The old adage ‘you are what you eat’ stands be true when it comes to building lean muscle and maintaining healthy test levels. You can indeed increase testosterone and be fat. This lean muscle diet plan we’re sharing helps up increase testosterone while adding muscle without gaining body fat.

Before we get into our lean muscle diet plan we’d like to point out that contrary to many low fat nutrition plans this diet will actually contain healthy fats as well as some saturated fats. These types of foods are key for optimizing test levels. Obviously we don’t want to overdo those foods. We’re still going to add plenty of protein sources with some complex carbohydrates. We don’t believe in eliminating carbs but we will eliminate as much sugar as possible in this lean muscle diet plan.

Lean Muscle Meals

This type of lean muscle diet plan is designed to help you get ripped and is perfect for your cutting phase. But don’t confuse cutting with muscle loss, as many are afraid of. As you’ll see below, this meal plan contains high protein foods that are crucial for holding onto hard earned muscle when dieting. You’re also not going to be carb-depleted. However, the carbs you’ll eat with be from healthy sources ‘good carbs’ that your body will use for energy.

Meal 1
3 Whole Eggs
3 Egg Whites
Oatmeal (1 serving)
Ezekiel Bread (1-2 slices)

Meal 2
Greek Yogurt (1-2 servings)
Fruit (banana, berries, or apple)
Cashews or Almonds (1 serving)

Meal 3
Chicken Breast (6-8 ounces)
Olive Oil (teaspoon)
Brown Rice
Cup of Veggies

Meal 4
Sirloin Steak (4-6 ounces)
Sweet Potato
Cup of Veggies

Meal 5
2 Whole Eggs
4 Egg Whites
Flax Oil (1 serving)

As you can see this testosterone boosting lean muscle building diet plan is packed with healthy meals. You’ll also notice there’s a perfect ratio of proteins, complex carbohydrates, and healthy fats. You’ve got foods like chicken breasts, steak, and eggs that are superior sources of protein.

You have an array of good carbs from natural sources such as fruits and vegetables as well as some brown rice and Ezekiel bread (Ezekiel bread is one of the most healthy sources of carbohydrate foods). And you also have healthy fats coming from nuts, olive oil, flax, eggs, and some saturated fats from the steak. These foods are optimal for naturally boosting testosterone levels.

Several Small Meals

Another element to this diet plan is we’re implementing several small meals per day. This will help you keep your metabolism regulated and it also discourages spikes in insulin. Frequent feeding has proven to be more effective as burning fat and building lean muscle.

Our bodies can’t properly digest large quantities of food in one sitting and heavy meals can also wreak havoc on our metabolism. So we’re opting for 5 healthy meals about every 2-3 hours throughout the day. This is a perfect lean muscle diet, and the types of foods will help in boosting testosterone.

This testosterone boosting lean muscle diet will not only help increase T levels and build quality muscle, but it’s also extremely healthy. You should see your body composition improve with these types of meals. You can cater the servings to your own personal goals; these amounts of foods in these meals are just listed as examples.

Use this diet plan as a template to build your own. If you want to gain more quality muscle, simply increase the servings sizes of some or all of the meals. If you’re looking to lean out or lose weight, you can adjust the portions accordingly.

Weight Loss Diet Plan

It’s no secret that losing body fat starts by addressing your diet. You need the right types of foods that your body can use for energy. It’s also proven that it’s best to eat several small meals per day. This boosts your metabolism, helping your body burn fat more efficiently throughout the day.

Likewise, there are foods that can reek havoc on your metabolism and body’s ability to burn excess fat. There are some foods that your body cannot process, thus are often stored as fat. This makes it almost impossible to lose weight. So it’s important to get the proper nutrition you need to function and help keep those extra pounds off.

Meal Plan to Lose Weight

We’re calling this our ‘weight loss diet plan’ as it’s catered to those that are desperate to lose those extra pounds and be healthy. This is a sample diet  and you will need to adjust the portions accordingly. You should note that exercise is imperative when going for weight loss. In fact, you don’t want to just lose weight, but rather burn body fat. Make sure you implement an exercise program while on the below diet.

Meal 1

Eggs (whole)
Oatmeal

Meal 2

Chicken breast (boneless/skinless)
Brown rice
Cup of fruit

Meal 3

Greek yogurt
Almonds/nuts

Meal 4

Fish (salmon)
Sweet potato
Cup of vegetables

Meal 5 (optional)

Cottage cheese

Helpful Weight Loss Tips

> Drink plenty of water

> Stay away from processed foods

> Cut out foods high in sugar

> Eat plenty of fiber

> Exercise daily