Elite Body: Erin Stern's 4-Week Fitness Trainer, Nutrition Overview

If you're going to train like an athlete, you need to eat like one. That means you need to eat quality carbs, proteins, and fats. The meal plan for Elite Body isn't complicated. In fact, it's built on single-ingredient, whole foods that you can make into myriad muscle-building meals. This is the plan Erin Stern follows to support a great physique and incredible performance.

Although you're working on a leaner, more athletic body, you need to fuel your efforts in the gym with quality nutrition. This meal plan will deliver the energy you need to attack the iron and crush your cardio. It won't leave you feeling hungry or depleted, but it will fuel great results.

ELITE BODY NUTRITION :

Living a fit lifestyle isn't about strict guidelines or endless sacrifice. When following the Elite Body Trainer, your meals aren't set in stone. You'll eat lean meats, nutrient-dense veggies, unprocessed grains, and healthy fats.

Note: To see exactly what Erin eats, just check out the daily Elite Body pages. Erin has provided a complete seven-day meal plan, so each day of the week shows the meals Erin eats to fuel her physique.

Keep in mind that you don't have to follow Erin's meals precisely. You'll have to tailor the portion sizes to your own body, but Erin's full plan provides a great template for doing so.

MACRONUTRIENTS :

In general, you should stick to a 40/40/20 macronutrient ratio. This means that 40 percent of your daily calories should come from protein, 40 percent from carbs, and 20 percent from healthy fats.

As long as you stay in that ballpark, do your research, and make smart choices with simple, whole foods, you'll do great on this program.

PROTEIN :

Not all protein is created equal. You can judge the quality of a protein source by measuring how many essential amino acids are in that particular type of protein. Essential amino acids are called "essential" because the body doesn't make them on its own—you have to get them from food. The foods that are highest in essential amino acids are lean meats, dairy, and eggs.

Eating protein is vital for muscle growth, but quantity matters almost as much as quality. Whenever you have meat in a meal, Dr. Wilson suggests that you eat at least four ounces. There's a very good reason for that specific number, which is your body's amino acid intake threshold.

Put simply, you initiate maximum muscle protein synthesis when you have 10-15 grams of essential amino acids (EAAs) per sitting. Four ounces of lean meat equals roughly 10-15 grams of EAAs, depending on the source, so it's the ideal amount when you're trying to stay lean while spurring growth.

Four ounces of meat is also important for satiety. People feel fuller when they eat about four ounces of meat, so don't go below this number in an attempt to save calories.

CARBS :

Through the next 28 days, you'll eat complex carbohydrates that are very micronutrient-dense, meaning they digest slowly and contain a lot of vitamins and minerals. These fibrous, relatively low-calorie carbohydrates will keep you satiated through the day and offer a steady source of sustained energy.

OMEGA-3 FATTY ACIDS :

You'll notice that almonds and salmon pop up fairly frequently in this meal plan. These foods are great sources of omega-3 fatty acids, also called essential fatty acids. Like we learned in the protein section, "essential" means the body can't make these nutrients itself, so we have to get them from food.

Essential fatty acids allow us to use insulin more effectively. They can also help you stay leaner and support muscle growth.

MEAL FREQUENCY :

You'll be eating five or six times per day. Yes, this is an old-school approach, but it's also tried and true. Frequent feedings may not inherently accelerate fat loss, but they will keep hunger at bay and help you focus on food as fuel.

The goal for your nutrition each day is to never be hungry but never be full. Like Erin says, "If I'm not necessarily hungry but it's been three hours, I might just have a protein shake. That way I'm always getting enough protein and keeping my metabolism revved."

BREAKFAST :

"Studies show that what you eat for breakfast can program what your metabolism will use for fuel the rest of the day," Dr. Jake Wilson says. So if you wake up in the morning and have a bunch of carbs, your body will use carbs for fuel the whole day instead of your own fat.

If you wake up in the morning and have good fats combined with lean protein, you'll actually use more body fat for fuel throughout the day. Don't be afraid to eat fat. It's definitely not a bad thing, especially when it's paired with a smaller amount of carbs.

PRE-WORKOUT NUTRITION :

Structure your meals so you're eating carbs before and after your workout. Your body needs carbohydrates to train hard and recover effectively. As the day wears on, decrease your carbohydrate intake. Eat fibrous veggies at night so you're fuller, longer.

ELITE BODY MEAL PLAN :

The meal plan below is exactly what Erin eats to achieve elite results. It's only one day out of seven. To see Erin's other meals, just check out each daily page of the Elite Body Trainer!

Take some cues from Erin's template: Eat 5-6 times per day, eat protein at every meal, stick to complex carbs, don't skimp on healthy fats, and taper your carbohydrate intake as the day goes on. Follow these rules to build your own specific meal plan.




Credit by : http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer-nutrition.html

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What Paleo diets get wrong: We're not evolved for meat, and our ancestors ate carbs

Presidential candidate Jeb Bush recently made headlines for losing 40 pounds on the campaign trail.

Dropping that much weight is a difficult feat for anybody — and doing so on campaign stops that involve fried chicken and Philly cheesesteaks, washed down by soda and DQ Blizzards, is a Herculean task.

Bush's weight loss secret? The Paleo diet.

By now, you're probably familiar with the theory of "caveman eating." Over the past 10 years, the Paleo diet has endured in popularity, grabbing attention not only from POTUS wannabes but also celebrities, sports stars, and everyone who has ever taken a CrossFit class. Here's what you need to know about the diet that just won't go away.

1) The Paleo diet was born in academic circles in the '70s :

According to the book Diet Cults by Matt Fitzgerald, the idea of eating Paleo started to emerge in the 1970s. A doctor and academic named Walter Voegtlin thought his modern kinfolk would be much healthier if only they returned to the pre-agricultural food habits of the Paleolithic era, which ended about 11,000 years ago, and he began to write about his theories.

The main idea behind the Paleo diet is that our bodies haven't adapted quickly enough to modern agricultural practices and all the Big Food industry offerings that have followed.

So Paleo eating involves sticking to the (supposed) eating patterns of our ancestors: lots of meats and fish, fresh fruit and vegetables, and eggs and nuts. The diet is also rather restrictive: no grains, refined sugar, processed foods, dairy, or even legumes such as lentils or beans. Eating this way, advocates say, can help people avoid the scourges of modern living, from obesity and heart disease to diabetes, cancer, and even acne.

2) An academic evangelizer, celebrities, and low-carb enthusiasts have helped fuel the craze :

The diet's popularity really exploded with American academic and evangelizer Loren Cordain, author of the 2002 book The Paleo Diet. Cordain — who calls himself "the world's leading expert on Paleolithic diets" and even trademarked the term "Paleo Diet" — has built a brand around advocating for hunter-gatherer eating.

The Paleo program undoubtedly gained traction because of its emergence during the low-carb obsession and the movement to eat more whole and natural foods and fewer processed meals. "The notion that we’re trapped in Stone Age bodies in a fast-food world is driving the current craze for Paleolithic diets," explains Ann Gibbons in an excellent National Geographic article, "The Evolution of Diet."

The celebrity embrace has also helped Paleo's popularity. Miley Cyrus, Kobe Bryant, and Uma Thurman have all espoused the diet. And if you've ever attended a CrossFit exercise class, you've probably been surrounded by acolytes helping to spread the gospel of Paleo. According to Diet Cults, one of Cordain's followers happened to be the head of CrossFit's nutrition program and helped embed the diet in what is now the fitness program's vast global network.

3) Our ancestors didn't actually eat this way :

Scientists have long debunked the Paleo diet's foundational myth that our forefathers and foremothers ate in this one way.

The truth is our ancestors ate in a lot of ways, Harvard paleoanthropologist and author of The Story of the Human Body Daniel Lieberman told me: "There is no one 'Paleo diet.' There are millions of Paleo diets. People in East Africa ate different foods than people in West Africa versus the Middle East, and South America, and North America."

What's more, we didn't necessarily evolve to eat meat. In a popular TED talk, anthropologist Christina Warinner explains that humans actually have "no known anatomical, physiological, or genetic adaptations to meat consumption." In fact, humans actually have many adaptations to plant eating:
Take, for example, vitamin C. Carnivores can make their own vitamin C, because vitamin C is found in plants. If you don’t eat plants, you need to make it yourself. We can’t make it, we have to consume it from plants. We have a longer digestive tract than carnivores. That’s because our food needs to stay in our bodies longer, so we have more time to digest plant matter.

4) Hunter-gatherers ate plenty of carbs :

There's also plenty of evidence that people in the Paleolithic era ate grains, starch, and other carbs — even though they're forbidden by the new Paleo enthusiasts. According to a recent Carl Zimmer piece in the New York Times, our evolution may have even depended on carbs: "Scientists propose, by incorporating cooked starches into their diet, our ancestors were able to fuel the evolution of our oversize brains."

As Gibbons describes in National Geographic, the real Paleolithic diet "wasn’t all meat and marrow." While hunter-gatherers did eat meat, when it was scarce they relied on "fallback foods" — nuts, tubers, plantains, water chestnuts:

"There’s been a consistent story about hunting defining us and that meat made us human," says Amanda Henry, a paleobiologist at the Max Planck Institute for Evolutionary Anthropology in Leipzig. "Frankly, I think that misses half of the story. They want meat, sure. But what they actually live on is plant foods."

So if today's paleo diet was true to human history, it would probably look less like a meat extravaganza and more like something from a Michael Pollan book: "Eat food. Not too much. Mostly plants."

5) Our bodies have evolved to eat modern foods :

Lieberman actually calls the assumption that we only adapted to eat food that our ancestors usually ate "the most important problem" with Paleo eating.

One of the fundamental principles of evolution is that natural selection favors only traits that increase reproductive success, he explained, and that we adapted to be healthy insofar as health improves our ability to have more children — who survive and in turn have children, thus passing those genes down to further generations.
"IF YOU PUT A DONUT IN FRONT OF ANY HUNTER-GATHERER, OF COURSE HE'D EAT IT"
"We are also adapted to be lazy, depressed, to crave sugar and avoid exercise. If you put a donut in front of any hunter-gatherer, of course he'd eat it," he explained.

Paleo diet followers would argue that, for example, because milk wasn't plentiful in the hunter-gatherer years, we must not be equipped to handle it and we're healthier without it. "I have no problem digesting milk sugar because some of my ancestors evolved a mutation that helps me break it down," said Lieberman. "The idea that evolution just stopped is obviously false."

"It doesn't take long or much evolutionary theory," he added, "to realize some of the premises behind the Paleo diet are silly."

6) Paleo diets do help people lose weight — but so do all restrictive diets :

People lose weight on any diet that restricts calories and cuts out junk food, including the Paleo diet. There is also some evidence that people lose marginally more weight — a few extra pounds — when eating diets with fewer refined carbohydrates. But whether Paleo is any better than Atkins or any other low-carb diet isn't clear.

The diet does get some things right. No one will argue that we should avoid added sugars and processed foods whenever possible. Even Lieberman, who is skeptical of some Paleo philosophies, said that he's not skeptical of the healthfulness of certain aspects of Paleo eating — like it's emphasis on avoiding high-glycemic foods and pro-inflammatory fats.

But eating mainly meat, fruits, and vegetables without any bread, dairy, pasta, or even beans may not be realistic for any sustained period of time. And cutting vitamin-rich legumes and dairy, and fiber-filled grains based on foggy logic and misinformation seems unnecessarily cruel.

In other words, the imagined Paleo life is probably hard to endure today. So while the diet may be great for dramatic weight loss in the short term, such as for Bush, keeping the weight off over months or years will probably be even more difficult than surviving a junk-food-lined campaign trail and clinching the presidency.

Even Bush may have some trouble with Paleo living. As he told the New York Times, "I am always hungry." That doesn't sound like a recipe for long-term dieting success.

According to basically every diet researcher I have ever spoken to, the key to weight loss over the long haul is finding an eating pattern you like and can stick with.



Credit by : http://www.vox.com/2015/8/20/9179217/paleo-diet-jeb-bush-weight-loss

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QUEST TO LOOK LIKE INCREDIBLE HULK BACKFIRES

When Romario Dos Santos Alves told people he wanted the body of The Incredible Hulk, he wasn't kidding. Through a combination of hitting the iron and injecting his muscles with synthol, which is a mix of oil and alcohol, Alves was able to dramatically increase the size of his muscles; terrifying children who saw him in the streets.

Fast and simple injections for a monster-sized physique. How could anything possibly go wrong? Unfortunately for Romario and his 25" guns, all is not perfect. Apparently, there's a price to pay when you stuff your muscles like a goose being prepared for fois gras. Due to the toxins in the oil, the synthol injections led to several mental and physical health problems. Things got so bad, one doctor felt drastic steps were needed to save Romario's life.

“I remember the doctor told me that they would need to amputate both arms,” he told the Daily Mail. “They said everything in there, all my muscles, were rock.” Seems like a lot to sacrifice for a freakishly, oversized upper body.  Fortunately, doctors were able to just remove some of the “rocks” that had formed in his arms. Now if they could just remove the rocks from his head.

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.



Credit by : http://www.muscleandfitness.com/nutrition/meal-plans/6-perfect-post-workout-meals

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28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

DAY ONE :

Meal 1

          1/2 cup oatmeal (dry amount) made with water         1/2 cup strawberries         6 egg whites cooked with 1 yolk

Meal 2

• 1 cup green vegetables
• 8 oz. chicken breast

Meal 3

• Tuna sandwich made with 6-oz. can tuna (in spring water), 2 slices whole-wheat bread, 1 Tbsp. fat-free mayo, 2 leaves romaine lettuce

Meal 4

         Protein shake made w/ 40 g whey protein

Meal 5

• Chicken salad made with 8 oz. chicken breast, 2 Tbsp. Italian dressing, 1/2 medium tomato, 2 leaves romaine lettuce, 1/2 cup broccoli

1,817 calories, 255 g protein, 98 g carbohydrate, 37 g fat, 20 g fiber

DAY TWO :

Meal 1

• 1 medium bagel with 2 tbsp. reduced-fat peanut butter
• 6 egg whites cooked with 1 yolk

Meal 2

• 1 cup brown long-grain rice (cooked amount)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak

Meal 4

         Protein shake made w/ 30-–40 g whey protein

Meal 5

• 8 oz. red snapper or halibut
• 1 cup broccoli

1,959 calories, 254 g protein, 132 g carbohydrate, 39 g fat, 17 g  fiber

DAY THREE :

Meal 1 :

1/2 cup oatmeal made with water6 egg whites cooked with 1 yolk1 piece fruit

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• 1 cup green veggies
• 6 oz. lean steak
• Large baked potato with skin (3-–4" in diameter)

Meal 4

        Low-carb, low-sugar protein bar

DAY FOUR :

Meal 1

• 1 cup whole-grain cereal
• 1 cup 1% milk
• 1 piece fruit
• 1 Tbsp. peanut butter

Meal 2

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 6 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 6 oz. lean steak

Meal 4

         Protein shake made w/ 30-40 g whey protein

Meal 5

• 16-oz. can tuna (in spring water) made with 1 Tbsp. fat-free mayo
• 6-8 stalks asparagus

1,984 calories, 226 g protein, 200 g carbohydrate, 29 g fat, 28 g  fiber

DAY FIVE :

Meal 1

• 1/2 cup oatmeal made with water
• 7 egg whites cooked with 1 yolk
• 1/2 cup strawberries

Meal 2

• 1 cup green veggies
• 8 oz. chicken breast

Meal 3

• Large baked potato with skin (3-4" in diameter)
• 1 cup green veggies
• 8 oz. sliced turkey

Meal 4

         Protein shake made w/ 30-40 g whey protein and 1 cup berries

Meal 5

• 7 oz. lean steak
• 6-8 stalks asparagus

1,846 calories, 258 g protein, 122 g carbohydrate, 32 g fat, 23 g fiber

Credit by : http://www.muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan?page=4

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28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

WHAT TO EXPECT

Some men can lose up to 5 pounds per week, says Juge, if they follow the diet strictly. He recommends striving for a weekly 2-–3 pound loss for more lasting effects. "That way it'’s not such a drastic change and you'’ll be less likely to put all the weight back on when the diet'’s done,"” he adds. Weigh yourself naked just once per week, at the same time, preferably on the same scale. That way it'’ll be as accurate as possible.

If you haven'’t lost any weight after the first week, it may be time to troubleshoot. In addition to following an exercise program, Juge'’s first line of defense is upping your cardio. Instead of one cardio session per day, he recommends doing 45 minutes of cardio in the morning, on an empty stomach. Then add a second 30-minute session in the late afternoon or evening.

If that doesn't stimulate weight loss, Juge'’s second line of defense is to cut carbs slightly. On lower days, drop to 60-–80 grams a day rather than 100. Eat this low-carb diet for two days, then insert one higher-carb day (150 grams).

Think of your nutritional plan as the anchor to stabilize all of your other efforts. Eating right will help you shed fat, increase your energy and definitely look the way you want to. Follow this get-lean plan faithfully, and you'’ll be showing off your new, leaner body in less than a month.

3 FAVORITE DIET FOODS

Here are Juge'’s picks for the top three foods to turn to when you're trying to shed fat.

Egg Whites - "“There'’s no fat or cholesterol and they're pure protein. They'’re very easy to prepare -- they take just a couple of minutes to make."

Oatmeal - It'’s low in sugar, high in fiber and provides sustained energy. Choose the old-fashioned variety if you have a few minutes to spare, and the one-minute oats if you'’re in a rush. In a pinch, you can even rip open a packet of instant oatmeal (plain flavor only) -- just add hot water and stir.

Green Veggies - They'’re healthy and deliver many benefits, like fiber for improved digestion. They contain many valuable vitamins, phytochemicals and antioxidants for better health. Plus, they'’re bulky and fill you up for just a few grams of carbs per cup of veggies. (Quick tip: To quickly steam veggies, put an inch or two of water in a bowl, add veggies, cover bowl andmicrowave for 2-–3 minutes.)

MAINTAIN YOUR GAINS

Your 28 days are up -- you look great and want to keep it that way. Juge has an easy plan to maintain your body, yet enjoy greater flexibility with your diet. Number one, he says, is to eat a good, clean breakfast. If you'’re at home, it'’s much easier to do -— just scramble a few egg whites and have a whole-grain item (whole-wheat bread or a bagel, for instance) and/or some fruit. Eat dinner at home, again a healthy clean meal consisting of a lean protein source, green vegetable and whole grains. Then, bring a protein shake or bar with you to work for a midday meal. "You'’ve now got three clean meals taken care of,"” says Juge. So if you're eating at a restaurant at lunch and you want to have something different, you can have it. Just keep the rest of your meals pretty strict, without added sugars and fats.

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28 DAYS TO LEAN MEAL PLAN

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.

To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.

Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.

You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time. With just under a month, there'’s no time to fool around, so commit today! Go to the grocery store and stock up tonight. Come breakfast time tomorrow, follow his plan as strictly as you can and get ready to show off those impressive muscles in a month.

YOUR GET-LEAN PRINCIPLES

Strict. Strict. Strict. This is your mantra for the next 28 days. There'’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Juge'’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast.

Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you'’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you'’re heavier than 250 pounds, or you're very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you'’re under 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.)
Keep your carbohydrates low to moderate when trying to lose weight. "“On a low day you'’ll have closer to 100 grams of carbs,"” he says. "“A moderate day is about 150 grams of carbs." Juge prefers to rotate low and moderate days in order to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.
Drink at least a gallon of water per day. It'’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.

HOW TO STAY ON TRACK

Habits and cravings are the devil when it comes to dieting. Let's deal with habits first. Juge explains that it takes a good week or two to ease into dieting. "“Fast food is so easy and there'’s a McDonald'’s on every corner. The hardest thing is to develop the new habit of preparing your meals and taking them with you."” The first week is the most difficult, so prepare yourself for some challenges as you abandon your usual routine. For example, you might usually go out for a sub sandwich or burger at lunch. You"’ll now have to bring your food with you and resist the temptation of spicing up your meal with the Doritos in the vending machine or your usual can of Coke. It can be a real mental battle to stick to your food plan.

To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. "Many of my clients have their cheat meal on Sunday, so then they'’re ready for Monday and the week to come,"” he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to -- pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it's just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Second, take a few photos of yourself to keep your motivation up. "Most of the people who come to me are doing it for a reason,"” he explains. "They'’re going on vacation, competing in a bodybuilding show, or maybe going to a reunion. I always have them strive for that goal. I take front, side and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you'’re going to look like in a few weeks."

When it comes to cravings, protein drinks and bars may also help cure your need for sugar, says Juge. He recommends mixing a flavored protein powder in a blender with as much ice as possible, so it'’ll taste more like a milkshake. Day Five'’s protein shake includes a cup of berries, which will also help with sugar cravings. Once or twice per week, Juge adds, you can have a low-sugar high-protein bar. The newest varieties taste more like candy bars, with state-of-the-art sweetening techniques.

Your habits and cravings may both rear their heads at restaurants, where it'’s easy to blow your diet in seconds. To stick to the plan, says Juge, be diligent in ordering. "“Ask them to grill your meat without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or a vinaigrette." After his 14 years in bodybuilding, Juge testifies that he'’s found many restaurants are accommodating, so there'’s no reason to avoid them as long as they'’ll cook to your preferences.

Credit by: http://www.muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan

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