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Guys get rapped for being kitchen novices, but these pillars of nutrition can elevate you to pro status.
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SHARE by Mike Roussell, Ph.D., Men's Fitness Apr 20, 2012 The 7 Workout Sins How Much Can You Really Bench? [VIDEO] 25 Ways to Get Stronger Now
If you're going to bulk up, lose fat, or stay healthy in 2012, you'll also need a goal-‐specific meal plan to get results. We've created templates to help you do all three, along with guidelines to help you track the calories, carbs, protein, and fat you should be shooting for each day. Stock your fridge and pantry with the foods outlined in our grocery lists to whip up delicious, nutritious meals all year. To get you started, we've also included sample recipes, plus plenty of options to swap in for added variety. This is your one-‐stop shop for what and how to eat in the new year.
THE FIVE PILLARS OF GOOD NUTRITION Regardless of whether you're looking to get bigger, leaner, or healthier, you'll need to follow a core set of principles that lay the groundwork for your diet plan. 1. Try To Eat Six Times A Day Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle. 2. Limit Processed Foods Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating. Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to your New Year's resolutions. 3. Stay Hydrated Drink water and calorie free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems.
4. Eat Lean Protein Throughout The Day Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken, and fish; lower fat dairy foods; and soy.
5. Be Strategic With Carbohydrates Carbs come in two forms—starchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Nonstarchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.
Grocery List The composition of your meals will be determined by your goals and the timing of your weight training. The meals in our New Year's plan are divided into two categories: those with starchy carbs and those without. You'll need to eat more starchy carbs and fewer fats before and after workouts to promote energy and muscle growth. If you're training to pack on size, you'll eat like this more frequently. And when you're hours removed from a workout, you'll limit starches and increase fats, which will keep you on track to meet your fat-‐loss goals. For meals containing starchy carbohydrates, your meal options include: Starches: Brown rice, quinoa, yams, potatoes, oats, whole-‐wheat pastas, bread, cereals, wraps Protein: Protein powders, egg whites, whole eggs (sparingly), white meat, white fish, Greek yogurt Fruits/Vegetables/Legumes: Tropical fruits, green/fibrous, beans Oils: Use sparingly; think teaspoons, not tablespoons For meals not containing starchy carbohydrates, your options are: Protein: Protein powders, eggs, white meat, red meat, oily fish or white fish, Greek yogurt Fruits/Vegetables/Legumes: Berries, green/fibrous, beans (sparingly) Oils/Fats: Tablespoons, not teaspoons. Avocados, nuts/seeds, coconut oil, canola mayonnaise, full-‐fat cheeses Note: Where "Post-‐Workout Nutrition" is used, it can refer to a shake containing fast-‐digesting carbohydrates or a meal that contains them.
The Beginner Meal Plan
Target: 2,500 calories, 218g carbs, 218g protein, 83g fat If you want to stay healthy and have more energy, this is the plan for you. It's relatively low in carbs and very high in protein, and it emphasizes antioxidant-‐rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages. Template Meal 1: Contains starchy carbs Meal 2: Few carbs, if any Meal 3: Few carbs, if any Meal 4: (Post-‐Workout Nutrition) Contains starchy carbs Meal 5: Contains starchy carbs Sample Options Meal 1 Granola & Scrambled Eggs
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Greek Yogurt
1 1/2 cups
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Raspberries
1/2 cup
Alternate Options: 5 sliced strawberries, 1/2 cup blueberries, 2/3 cup blackberries, or 1 tbsp raisins
• Vanilla Almond Crunch Bear Naked Granola
1/3 cup
Alternate Options: 1/3 cup Ezekiel Cinnamon Raisin cereal, 1/3 cup rolled oats, 3/4 cup Fiber One cereal, or 2/3 cup Kashi Organic Cinnamon Harvest
• Omega-3 Eggs
3 eggs
Meal 2: Double Chocolate Cherry Smoothie
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Chocolate Protein Powder
2 scoops
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Coconut Milk
1/4 cup
Alternate Options: 2 tbsp chopped walnuts
• Dark Pitted Cherries
3/4 cup
Alternate Options: 1 cup blackberries
• Flaxseed Meal
1 tablespoon
Alternate Options: 1 tbsp chia seeds
• Cocoa Powder
1 tablespoon
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Ice Cubes
3-4 cubes
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Water
2-3 cups
Meal 3: Bibb Lettuce Burger
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Boston Bibb Lettuce (for "bun")
2 leaves
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95% Lean Ground Beef
8 ounces
Alternate Options: 6 oz salmon fillet, 8 oz 95% lean ground turkey burger, 8 oz chicken breast, or tuna burger
• Tomato
2 slices
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Red Onion
2 slices
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Ketchup
1 tablespoon
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Canola Mayonnaise
1 tablespoon
Alternate Options: 1 slice provolone cheese,1 slice cheddar cheese, 3 tbsp mashed avocado, or 1 slice American cheese
• Green Beans
3 cups
Alternate Options: 2 cups snow peas, 1 1/2 cups peas and carrots, 1 1/2 cups mixed vegetables, or 1/2 cup shelled edamame beans
Meal 4: Post-Workout Nutrition
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Recovery Shake
Should contain 50 grams carbs and 25 grams protein
Meal 5 Grilled Shrimp With Spinach Salad & Brown Rice
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Shrimp
6 ounces
Alternate Options: 7 oz scallops, 7 oz crabmeat, 6 oz red snapper, or 5 oz turkey breast
• Brown Rice
1/4 cup, dry measure
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Spinach
4 cups
Alternate Options: 7 roasted Brussels sprouts, 7 stalks roasted broccoli rabe, 4 cups shredded Napa cabbage, or 4 cups arugula
• Crumbled Feta Cheese
1/4 cup
Alternate Options: 1 oz fresh mozzarella, 1 oz cubed Havarti cheese, 1 oz crumbled blue cheese, or 1 oz goat cheese
• Red Bell Pepper
1/2 pepper
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Extra-Virgin Olive Oil
2 teaspoons
Alternate Options: 2 tsp toasted sesame seed oil, 2 tsp garlic infused flaxseed oil, or 2 tsp avocado oil
The Skinny Guy Muscle-Gain Plan
Target: approx. 3,000 calories, 300g carbs, 225g protein, 100g fat Forging new muscle requires a menu that is high in both carbs and calories. But remember, going on a muscle-‐building diet is not an excuse for eating everything in sight. Instead, you'll eat just enough high-‐quality, nutrient-‐dense carbs when your body needs them most—around your workouts. Note that the plan here is for a guy who trains in the afternoon. If your sessions are in the morning, simply rearrange it so you're eating the starchcontaining meals before and right after your workout and then avoid starchy carbs later in the day. Template Meal 1: Contains starchy carbs Meal 2: Few carbs, if any Meal 3: Few carbs, if any Meal 4: (Post-‐Workout Nutrition) Contains starchy carbs Meal 5: Contains starchy carbs Meal 6: Contains starchy carbs Sample Options Meal 1 Cheesy Scrambled Eggs With Scallions
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Omega-3 Eggs
3 eggs
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Egg Whites
4 whites
Alternate Options: 2 slices turkey bacon, 2 small chicken sausages, 2 slices Canadian bacon, or 1/4 cup canned salmon
• Shredded Cheddar Cheese
1/4 cup
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Scallions
2 scallions
Alternate Options: 2 tbsp salsa, 1/4 cup diced onions, or 2 tbsp diced sun-‐dried tomatoes
• Ezekiel Bread
2 slices
Alternate Options: 1 multigrain English muffin, 3 corn tortillas, 1 large flour tortilla, or 1/3 cup rolled oats
• Apple
1 small apple
Alternate Options: 2 kiwis, 1 small banana, or 1 cup raspberries
Meal 2 Blueberry Almond Smoothie
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Vanilla Protein Powder
2 scoops
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Blueberries
1 cup
Alternate Option: 3/4 cup frozen mango chunks
• Almonds
1 ounce
Alternate Option: 1 oz cashews
• Vanilla Almond Milk
1 cup
Alternate Option: 1 cup vanilla coconut milk
• Water
1 cup
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Ice Cubes
3-4 cubes
Meal 3 Grilled Flank Steak With Tomato Bean Salad
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Grilled Flank Steak
6 ounces
Alternate Options: 6 oz salmon fillet; 3 boneless, skinless chicken breasts; or 6 oz trout
• Diced Tomato
1 tomato
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Diced Cucumber
1/2 cucumber
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Chickpeas
1 cup
Alternate Options: 1 cup black beans, 1 cup kidney beans, or 1 cup Great Northern beans
• Olive Oil
1 teaspoon
Meal 4 Post-Workout Nutrition
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Recovery Shake
Should contain 50 grams carbs and 25 grams protein
Meal 5 Roasted Chicken With Quinoa Salad
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Boneless, Skinless Chicken Breast
6 ounces
Alternate Options: 6 oz pork tenderloin, 5 oz Buffalo rib eye, or 5 oz top round beef
• Quinoa
1/3 cup, dry measure
Alternate Options: 1/3 cup couscous, 1/4 cup brown rice, or 1/4 cup wild rice
• Walnuts
2 tablespoons
Alternate Options: 3 tbsp slivered almonds, 2 tbsp chopped pecans, or 2 tbsp shelled and chopped pistachios
• Craisins
2 tablespoons
Alternate Options: 1/2 cup quartered grapes, 2 tbsp golden raisins, or 2 tbsp unsweetened, dried cherries
Meal 6 Yams And Parmesan White Fish
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Tilapia
6 ounces
Alternate Options: 5 oz tuna steak, 7 oz cod, or 6 oz shrimp
• Parmesan Cheese
2 tablespoon
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Yams
2 medium yams
Alternate Options: 1/3 cup Amaranth, 1/3 cup wheat berries, or 1/3 cup pearl barley
• Butter
1 tablespoon
Alternate Options: 1 tbsp extra-‐virgin olive oil, 1 tbsp toasted sesame seed oil, or 1 tbsp coconut oil
• Broccoli Florets
1 cup
Alternate Option: 4 stalks of asparagus
The Get-Lean Meal Plan Target: 2000 calories, 150g carbs, 150g protein, 88g fat
To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to fats as its main source of energy (an insider trick for torching fat but not muscle). Template Meal 1: Few carbs, if any Meal 2: Few carbs, if any Meal 3: Few carbs, if any Meal 4: (Post-‐Workout Nutrition) Contains starchy carbs Meal 5: Contains starchy carbs Sample Options Meal 1 Spinach Omelet
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Omega-3 Eggs
3 eggs
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Pepper Jack Cheese
1 slice
Alternate Options: 1 slice cheddar, 1 slice provolone, 1 slice Swiss, or 1/4 cup crumbled Feta
• Baby Spinach
1 cup
Alternate Options: 1 cup broccoli florets, 1 cup sliced shiitake mushrooms, 1/2 sliced red bell pepper, or 1/2 diced small onion
• Peach
1 small peach
Alternate Options: 3/4 cup fresh raspberries, 1/2 Asian pear, 1 tangerine, or 10 strawberries
Meal 2 Chocolate Nut Shake
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Chocolate Protein Powder
1 scoop
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Unsweetened Chocolate Almond Milk
2 cups
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Natural Peanut Butter
2 tablespoons
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Chia Seeds
1 tablepsoons
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Ice Cubes
2-3 cubes
Meal 2 Alternative Strawberry Cream Smoothie
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Vanilla Protein Powder
1 scoop
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Flaxseed Oil
1 tablespoon
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Strawberries
6 strawberries
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Full-Fat Plain Yogurt
3/4 cup
Meal 3 Grilled Steak With Avocado-Tomato Salad
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Top Round Steak
4 ounces
Alternate Options: 2 boneless, skinless chicken thighs; 4 oz dark turkey meat; 4 oz catfish; or 4 oz tri-‐tip beef
• Cubed Avocado
1/2 avocado
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Cubed Tomato
1 tomato
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Diced Red Onion
1/4 onion Alternate Salad Option 1
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Broccoli Slaw Mix
3 cups
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Coleslaw Dressing
2 tablespoons Alternate Salad Option 2
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Roasted Edamame
1/2 cup
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Diced Sun Dried Tomatoes
2 tablespoons
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Extra-Virgin Olive Oil
2 teaspoons
Meal 4 Post-Workout Nutrition
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Recovery Shake
Should contain 50 grams carbs and 25 grams protein
Meal 5 Flax Pasta With Hearty Sauce
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Cubed Boneless, Skinless Chicken Breast
3 ounces
Alternate Options: 3 oz 95% lean ground beef, 3 oz yellowfin tuna, 5 oz clams, or 3 oz clod roast
• Whole-Wheat Flax Penne Pasta
1 ounce
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Sliced Mushrooms
1 cup
Alternate Options: 3 stalks asparagus, 1 cup chopped baby spinach, 3 baby zucchini, or 1 diced plum tomato
• Broccoli Florets
2 cups
Alternate Options: 2 cups cubed eggplant, 1 diced yellow pepper or summer squash, or 1 diced carrot + 1 diced stalk of celery
• Marinara Sauce
1/2 cup
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Extra-Virgin Olive Oil
1 tablespoon
Eat Right All Year:
A Roundup Of Seasonal Hits And Misses
Spring/Summer Stock Up On: Fresh fruit. "You need plenty of berries in your diet during the summertime," says Michael Chiarello, a competitor on Food Network's Next Iron Chef. "They're full of antioxidants and are a great source of fiber." Avoid: Too many burgers. "Even when the package says 'lean,' it's usually not that lean. Per ounce, most burgers contain as much saturated fat as a pat of butter," warns Judy Caplan, R.D., a spokesperson for the American Dietetic Association. Maintain your beach body by grilling more salmon, flank steak, or chicken. Fall Stock Up On: Squash and pumpkin. "All types of squash are typically good sources of vitamin C, which is helpful during the flu season," says Joy Dubost, R.D., a spokesperson for the National Restaurant Association. "They're fat-‐free and cholesterol-‐free, as well." Try sautéing some with a bit of olive oil, pepper, and salt. Avoid: Halloween candy. Many guys stock up during October and then wind up munching on it until Thanksgiving. "Buy miniature candies and chocolates and set a cut-‐off date for when you're going to throw them away," Caplan says. "It's better to run out than to have too much left around the house later on." Winter Stock Up On: Citrus fruits. Grapefruits, tangerines, and oranges are all in season in winter and filled with potent nutrients, Dubost says. Avoid: Hot, sugary coffees and drinks. Some can pack close to 1,000 calories—more than several servings of cake or cookies, Caplan warns. "And most of those calories come from fat and sugar."
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