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The Man's Meal Plan For Getting Lean
If you analyzed every “popular” weight-loss plan ever created, they’d all seem to have similar strategies – usually involving eating less, blaming certain foods for your problems, or prescribing “cheap” approaches that over-promise on results.
While these approaches can work in the short term, they’re usually not sustainable because the plan is so strict you almost feel like you’re a prisoner to your dietary warden.
We developed a system to make it easier for you to lose weight. It’s a diet approach that—over and over again—has lead to weight loss in our Lean Eating programs.
This approach focuses on habits that put YOU in control of your weight loss. Sure, you’re going to see calories and food suggestions like other plans. But that’s where the similarities end. The bigger picture is that you’re going to understand how you can adapt this plan to almost any food preference and any schedule. And once that happens, you’ll not only feel less stressed by your diet, you’ll also be able to directly influence the way you look.
This example eating plan has been specifically created with your goals in mind. During a get-lean plan, the goal is to shift the way you eat to drop fat without having to feel like you’ve cut calories.
So while you will be eating less, you’ll be focusing on more nutrient dense foods that will have you feeling fuller, which makes the process easier than you’d expect. More importantly, you’ll be supplying your body with the type of food you need to burn fat and look ripped.
To this end, we’ve created a four-meal plan that can apply to any type of daily schedule. We selected four meals because it’s a realistic option for most people that live busy lives. Oftentimes, eating too frequently becomes a hassle and is too difficult to schedule, while eating fewer meals might lead to binge-type eating that undercuts your goals.
However, you can follow this plan as outlined or you can make small adjustments that allow you to eat the number of meals that works best for you. From a scientific perspective, it’s not how often you eat, but rather what you eat that makes the biggest difference.
The plan below outlines a day of perfect eating for someone trying to drop a few pounds. We’ve outlined calorie goals and meal breakdowns for those of you who like to do calorie math.
But the truth is, we’re not big fans of counting calories. We think you should eat according to hunger cues and adjust according to results.
That’s the real magic of what we do at Precision Nutrition. Instead of strict meal plans, we teach a habit strategy, outlining best practices like: slowing down your meals, eating lean protein with every meal, eating veggies and fruits with each meal, and including healthy fats.
The menu below is an example of these practices in action. Just remember that it’s a template, and that you’re in control. In other words, you can adjust as needed. If you don’t like chicken, substitute with steak, fish, or turkey. Same with the veggies, starches and fruits.
A Note On Portion Size
Also keep in mind that instead of using ounces, grams and other metrics, we prefer to use the simplest metric possible: the size of your hand. For example, for men we recommend two palm-sized portions of chicken.
This is the preferred approach because your hand generally scales with your body size. If you’re bigger, you eat more, according to your hand size; if you’re smaller, you eat less, according to your hand size. For more on this strategy, check out our “Simple Guide to Portion Size,” which we’ve linked to at the bottom of this article.
Breakfast
- 5 eggs (2 palm-sized portions)
- 1 cup (1 fist-sized portion) of spinach
- 1/2 cup (1 cupped handful) of old-fashioned oats
- 1/2 cup (1 cupped handful) mixed berries
1 tbsp (1 entire thumb) chopped walnuts
1 glass water/green tea/black coffee
Lunch
- 8 ounces (2 palm-sized portions) of chicken
- 2 cups (2 fist-sized portions) mixed greens
- 1 cup (1 fist-sized portion) chopped carrots and cucumbers
- 1/2 cup (1 cupped handful) black beans
- 2 tbsp (2 entire thumbs) guacamole
- 1 glass water/green tea/black coffee
Mid-Afternoon Snack
- 2 scoops (2 palm-sized portions) protein powder
- 1 cup (1 fist-sized portion) pumpkin
- 1 cup (1 fist-sized portion) spinach
- 1/2 cup (1 cupped handful) old-fashioned oats
- 2 tbsp (2 entire thumbs) chopped walnuts
- 8 ounces unsweetened vanilla-almond milk
Ice cubes as desired
Dinner
- 8 oz (2 palm-sized portions) of wild salmon
- 2 cups (2 fist-sized portions) of zucchini
- 1 tbsp (1 entire thumb) of extra-virgin olive oil
- 1 medium (2 cupped handfuls) sweet potato
- 8 oz water
Totals
Calories: 2,257
Protein: 216g
Carbs: 157g
Fiber: 48g
Fat: 85g
Staying On Track
The most common question we receive is: “How do I know if it’s working?” Well, your strategy should be based on what your body weight is doing and what you’re seeing in the mirror. On this plan, you can expect to lose about 2 to 3 pounds per month.
However, keep an eye on things to determine if you need adjustments. If you’re losing weight too quickly, simply eat a bit more by increasing your calories/portion sizes. And if you’re gaining weight (or not losing at all), simply eat a bit less by decreasing your calories/portion sizes.
Over time, you will have to adjust. Based on preferences, based on variety and based on your results. That’s the beauty with a flexible approach to nutrition: There are unlimited variations.
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The Vegetables That Are Good for Building Muscle
Including protein-rich vegetables in every meal allows you to obtain essential amino acids, compounds that influence muscle development. Amino acids are referred to as the building blocks of protein. Complete proteins such as those found in eggs, milk and meats contain all the nearly 20 essential amino acids. In the vegetable world, only soy beans have complete protein, but peanuts, beans and peas, when combined, provide the full range of amino acids, plus beneficial antioxidants that enhance muscle-cell protection.
A common misconception is that food builds muscle. It does not. Exertion builds muscle. Food provides components that allow muscle-fiber construction, so food certainly enables muscle building. But muscle fibers grow in size and number only in response to a series of chemical reactions initiated by exercise, according to Space Research. Exercise breaks down muscle, setting off intricate chemical interplay involving amino acids. That process begins with protein synthesis at the cellular level, and ends with new muscle fiber construction upon existing muscle.
Protein Requirements and Vegetable Sources
The American Dietetic Association recommends 0.55 to 0.8 g protein per pound of body weight for adults who exercise moderately, and 0.7 to 0.9 g for those who exercise strenuously. For a 130 lb. person, this computes to 71 g minimum and 117 g maximum, levels that are attainable with protein-rich beans and legumes. Top food choices, measured as grams of protein per 1/2 boiled cup, include soybeans, with 14 g; lentils, 8.9 g; kidney beans, 8.4 g; black beans, 7.5 g; lima beans, 5.1 g; and green peas, 4.12 g. Peanuts, which do not require boiling but can be enjoyed that way, are more often consumed roasted; one quarter-cup contains 9.15 g protein. Peanut butter provides 7.7 g per 2 tbsp. Combining these beans and peanuts creates especially high-quality protein, according to the Veggie Table.
Beans' Antioxidants Protect Muscle
Another bean benefit: antioxidants. Antioxidants protect muscle tissue from excessive free radical activity, also known as oxidative damage. Science Daily reports that dark-hued beans are particularly rich in antioxidants. These beans include black, adzuki, pinto, kidney and anasazi beans. Even soybeans, technically white beans, contain the antioxidant tocepherol, a form of vitamin E that protects cell membranes, according to the USDA.
Other Vegetable Protein Sources
Lesser amounts of protein are provided by vegetables such as broccoli, potatoes and asparagus, with protein content ranging between 1 and 3 g protein per cup of cooked, edible food. So, if you exercise with weights or perform weight-bearing activities such as running, target soybeans, beans, peas and other legumes. Dietary protein should not too difficult to obtain if you choose your veggies wisely.
References
- Space Research: Pumping Iron in Microgravity
- Protein Supplements and Exercise
- The Veggie Table: Vegetarian Protein
- American Dietetic Association/Eat Right: Eat Right for Endurance
- Science Daily: 'Musical Fruit' Rich Source Of Healthy Antioxidants; Black Beans Highest
- USDA Agricultural Research Service: Extreme Weather Boosts Antioxidant Levels in Soybean Seeds
The Side Effects of Too Much L-Arginine
L-Arginine is an amino acid normally produced by the body in the amounts needed for proper functioning. Most people do not need any more L-arginine than what their bodies naturally supply. Some choose to supplement, however, because L-arginine converts to nitric oxide, a blood vessel relaxant, which can improve cardiovascular conditions and erectile dysfunction. L-arginine also prompts the body to produce protein, offering an advantage to bodybuilders. It hasn't been decisively determined yet, however, how much L-arginine supplementation the average person can handle. In some cases, it is possible to supplement too much and cause side effects to occur.
Digestive Problems
L-arginine can increase levels of stomach acid, particularly gastrine. Too much gastrine can result in stomach pain and nausea. You may also experience bloating, cramps and diarrhea.
Allergic Reactions
Some people experience anaphylaxis, or an allergic reaction, to L-arginine. The severity of anaphylaxis increases with dosage. Symptoms include itches and skin rashes, swollen eyes, and in the worst cases, shortness of breath. People with asthma may be especially prone to this.
Blood Pressure
Because of L-arginine’s properties as a vasodilator, low blood pressure can be a side effect of supplementation. If you experience low blood pressure, you may notice dizziness, fainting or blurred vision. Contact your doctor immediately if you experience these or other associated symptoms.
Chemical Imbalance
Because it is an amino acid, L-arginine can affect chemical and electrolyte levels. It can increase the body’s production of potassium, chloride, creatinine and blood urea nitrogen. Sodium and phosphate levels may lower. Those suffering from kidney or liver problems are especially susceptible to changes in these chemical balances and should never supplement with L-arginine without talking to a physician first.
Recommendations
L-arginine is also present in certain foods, so if you’re going to supplement, take your diet into consideration when you factor a safe dosage. Many nuts and seeds are high in this amino acid, as well as raisins, coconut, chocolate, corn, brown rice and some meats. If your diet is high in any of these things, begin supplementation at a low dose to gauge your body’s reaction. A standard dose of L-arginine is 2 to 3 g taken orally three times a day. Start on the low side of this recommendation, and if you tolerate the supplements, you can gradually increase your dose. You should also confer with your doctor before you start taking any supplement to rule out any medical conditions that might be aggravated or worsened by L-arginine.
Foods to Eat to Treat Low Testosterone
Testosterone is a male sex hormone produced by both men and women, but it's more present in men. You can test your testosterone level with a simple blood test. In men, lack of libido, erectile dysfunction and infertility are signs of low testosterone. A chronic illness, a noncancerous tumor that produces too much prolactin and delayed puberty are all possible causes of low testosterone levels. However, low testosterone levels are also linked to certain mineral deficiencies. Eating foods rich in these minerals can help bring your levels back up.
Oysters for Zinc
In a 2012 study published in the "African Journal of Medicine and Medical Science," researchers looked at zinc, selenium and testosterone levels in 50 infertile men and 20 fertile men ages 25 to 55. They found that the fertile men had much higher levels of zinc and testosterone than those who were infertile, which led them to conclude that there is a strong relationship between zinc and testosterone levels. Men require at least 11 milligrams of zinc daily. The most potent food source of zinc is oysters, which have about 25 milligrams of zinc per ounce. Other seafood and meats are also good sources of zinc.
Brazil Nuts for Selenium
The same study also confirmed a correlation between testosterone levels and selenium; the men who had less testosterone and were infertile also had lower selenium levels than the fertile men. Men need at least 55 micrograms of selenium a day. Foods that are rich in zinc also tend to be good sources of selenium. Selenium is highly present in seafood and organ meats. The most potent source, however, is Brazil nuts. Just one Brazil nut contains 68 to 91 micrograms of selenium. Because this is more than your daily requirement, the National Institutes of Health warns that regular Brazil nut consumption could cause selenium toxicity.
- Vitamin D-Fortified Foods
- Researchers have long known that vitamin D deficiency can cause low testosterone levels. A study published in "Hormone and Metabolic Research" in 2011 investigated whether vitamin D supplementation increases testosterone levels. Male participants with low testosterone were given either a vitamin D supplement of 83 micrograms or a placebo. After a year, the men given vitamin D supplementation had higher testosterone levels than the men given placebos. Your daily recommended intake of vitamin D is 15 micrograms. Several foods and drinks are fortified with vitamin D, such as orange juice, cereal and margarine. One glass of milk can provide more than 100 percent of your daily vitamin D requirement.
Nuts and Greens for Magnesium
A study published in "Biological Trace Element Research" in 2011 looked at the relationship between magnesium levels and testosterone levels in tae kwon do athletes and in sedentary men. They found that magnesium supplementation raised testosterone levels in both the sedentary and athletic men, but to a higher extent in the athletes, because exercise stimulates testosterone production. Men require 420 milligrams of magnesium daily. Nuts and dark leafy greens are the best sources of magnesium. Just 1 ounce of almonds contains 80 milligrams of magnesium, and half a cup of cooked spinach gives you 78 milligrams. Cashews and peanuts are other magnesium-dense nuts. Beans and whole grains are other good sources.
References
- Medline Plus: Testosterone
- African Journal of Medicine and Medical Sciences: Relationship between serum levels of testosterone, zinc and selenium in infertile males attending fertility clinic in Nnewi, south east Nigeria
- Office of Dietary Supplements: Zinc
- Office of Dietary Supplements: Selenium
- Hormone and Metabolic Research: Effect of vitamin D supplementation on testosterone levels in men
- Office of Dietary Supplements: Vitamin D
- Biological Trace Element Research: Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion
- Office of Dietary Supplements: Magnesium