Men's Lean Eatz Nutrition Guide - Amazon S3s+Lean... · 2015-08-17 · LEAN EATZ – NUTRITION GUIDE Health & Happy Hour Page 7 Chapter 1: Getting Lean and Ripped is All About Adherence

LEAN EATZ – NUTRITION GUIDE

H e a l t h & H a p p y H o u r Page1

Table of Contents

Chapter 0: What We’re After

Page 4

Chapter 1: Getting Lean and Ripped is All About Adherence Page 7

Chapter 2: Intermittent Fasting, The Lean and Ripped Feeding Protocol Page 11

Chapter 3: Aggressive Fat Loss for Getting Lean FAST Page 18

Chapter 4: Hacks to Make Getting Lean a Shit Ton Easier Page 26

Chapter 5: Supplements to Help Aid Your Journey Page 32

Chapter 6: So You Want to Get Shredded But Don't Want to Count Your Damn Calories?

Page 40

Meal Examples Page 44

7 Day Meal Plan Page 49



The Health and Happy Hour crew welcomes

you to the most badass fat loss program you’ll ever read.

Think of us like your new, occasionally raunchy best‐friends who happen to love health and fitness.

We don’t have a lot of time to pander around the bullshit and will tell

always tell you like it is.

So let’s get to it.

Before we sail off on the epic goddamn adventure, we want to send some positive vibes your way…

Why are you here?

Maybe you liked the website and wanted to support us a little (that’s totally fuckin’ awesome… from the bottom of our shallow, yet trying hearts,

thank you!)

Maybe you didn’t expect much and thought this program might be an enjoyable read. Best case scenario, you may even lose a few pounds.

Or maybe you’ve just had it and really want to lose some weight.

Life can be so fucking awesome when you really nail down what you’re looking for.

And now is the time to do that.



Whatever your reason is for being here; try to get comfortable

identifying with it.

Ain’t nobody judging.

Life is way too fucking short to bullshit and pander around the real reasons that you want something.

Identify what you want, recognize why you want it, and go for it.

You will find that the world will get out of your way if you’re strong enough about the things you want.

Thanks for listening to the pep talk!

Let’s fire up this bitch and get rolling.



Chapter 0: What we’re after…

These two physiques show the contrast between a guy who is strong and not lean vs. a guy who is lean and decently strong.

We don't mean to knock too much on the guy on the left, but there's really nothing that stands out about his physique.

Yes, he's "big" and probably very strong, but his muscles are much less

visible than the guy’s on the right.



Why is that?

Because he's around 15% body fat,

while the guy on the right is around 6‐8%.

Lean out, and your body will stand out.

Another example:

These guys are IDENTICAL in muscle mass, yet one looks like a fitness model

and the other one just looks "big."



The difference is that one is lean and the other is not.

Our goal with this diet is to lean you out while helping grow dense muscle tissue.

We want that hard and defined look, not the big and blurry one.

Now you know where we’re headed…

So let's get the fucking show on the road, shall we?



Chapter 1:

Getting Lean and Ripped is All About Adherence

You already know how to get in shape.

You know you need to eat less and move more.

You know that dieting is 80% of your results.

You know that eating a whole pizza while crying and watching “The Blindside” is not a good idea.

You know this shit and to some extent, so does every other guy.



So why are so many guys still overweight?

Here are the 2 reasons as best as we can see it.

1. Fitness people have focused far too long on minor details and far too little on the behavioral issues of

health.

Fitness studies are often pretty fucking worthless these days.

Their focus is all wrong.

Who the hell cares if Person A lost .03 pounds more than Person B by having a 200% more protein in their diet?

We haven’t even figured out how to get people to stop eating Mcdonald’s, for Beelzebub’s sake.

Clearly, we've missed something important.

2. Motivation is about as inconsistent as the commissioner of the National Football League.

Getting fired up and buying one of our products is only temporarily motivating.

It has nothing to do with the product itself.

The issue is that there is no community support.



As humans, we were born with a need to identify and belong

with others. Humans have been separated into tribes as far as we can trace back. It’s part of our genetic makeup.

You are the sum of the 5 people you spend the most time with. Your life, success, and body will reflect the 5 people you are around the most.

So tackle the most important part of your journey right now.

Go NOW to go join our Facebook group:

https://www.facebook.com/groups/847823945305936/

YES, you’re about to receive some fucking legit information in this program.

However, that information doesn’t mean jack shit unless you stick with it.

And by far the best way to improve your stick rate and odds of success is by joining our group.

This is a place where a bunch of guys, just like you, go to share tips, tricks, and everything there is to know about health and fitness.

A place where our personal trainer can answer your personal questions.

A place where you can see and be encouraged by the badass results of others.

You know that motivation you feel right now? The feels you got in your gut about being excited to workout and diet and

look good?

It will wear off...



Zig Ziglar nailed it with this quote,

“Motivation is like bathing, we recommend it daily.”

What better way to motivate your ass than to be in a group of encouraging, like‐minded dudes who will help carry you through the finish line?

Seriously, go join now.

Introduce yourself and start posting some shit.

Send some positive vibes out there and let everyone know you mean BIDNESS.

The rest of this program is laid out in a way that will get you results without the pain by making dieting as easy and simple as possible.

Join it now (if you haven't already)

https://www.facebook.com/groups/847823945305936/



Chapter 2:

Intermittent Fasting, The Lean and Ripped Feeding Protocol.

When this idea was first introduced, there was a lot of controversy surrounding it.

Cereal companies and other lobbyists have great interest in making sure you don’t know the truth.



Well, here it is:

Breakfast ain’t the most important meal of the day. In fact, it’s kind of a shitty way to start your day...

Backed by a Mac truck filled shit ton of evidence, fasting in the morning is actually a much better solution for your health. If you’ve read our blog, you

probably know this.

Here are the basics:

‐ There is no "metabolic fire" that burns hotter when you eat small meals, meaning you won't burn more calories or stave off hunger by

eating more often.

‐ Small meals are generally unsatisfying and really have just become a habitual occurrence for people (it’s morning time, so I need to eat!)

‐ Calories are the most important factor in fat loss and there's no easier way to cut some of them than to skip a meal

‐ Fasting improves compliance with dieting

‐ Fasting will make you more insulin sensitive which will help you process carbohydrates better

‐ Fasting has been shown it can improve growth hormone (the fountain of youth) by a shit ton (2000%)

‐ After the first few days, you won’t desire breakfast anymore

‐ Fasting has been shown to boost brain health and reduce cholesterol

‐ Fasting makes life really simple



We could go on and on about Intermittent Fasting and the research

behind it, but let’s get to the point. With the diet protocol, all you need to know is that

you should skip breakfast.

Your first meal should be around 12:00 – 2:00 pm. So you’ll be fasting from the time you fall asleep until this time the

following day.

In this time of fasting, you’ll be allowed to have coffee (with a tiny bit of cream/milk),water, tea, and BCAA's if you working out in the mornings.

Meal Frequency

We recommend eating ~ 2 meals a day

This will simplify your life SO FUCKING MUCH. Anddddd make dieting much easier.

So around 12:00 – 2:00 pm, you’ll have your first meal, which will be about half of your calories for the day.

We wouldn't recommend having one meal significantly larger than the other.

What works is having around half of the calories in the first meal and having 75% of my remaining calories in the second. That leaves just a little room (12.5%) of your daily calories for a dessert type item at the end of your day. It really does give you something to look forward to and we

encourage it.



Coffee and Fruit Snacking

Coffee has as been shown to: ‐Give you energy

‐Help prevent diabetes ‐Lower the risk of liver disease

‐Contains antioxidant to help keep you looking younger ‐Good for the heart

‐Improved power output for weight training ‐Improved anaerobic running capacity

You can do 2‐3 cups of black coffee (with an optional splash of milk/crème) during your fast.

Coffee works well for this protocol, because it can help with hunger pains and give you something to do.

Once you start fasting, you'll realize that a lot of the meals you eat are more of a result of boredom rather than actual hunger.

Having the black coffee satisfies the need to get out and go do something.

You can have up to 4, but wouldn’t advise any more than that.

Fruit snacking can also be effective.

This is a little trick we stole from Greg O'Gallagher at Kinobody.com.

If you start to get hungry around 11:00am ‐ 12:00pm, you can have a piece of fruit to stave it off. You can also have a piece of fruit between your

meals.



You can also use fruit to bridge your two meals.

So if you eat your big meals at 1pm and 7pm, you can have a piece of fruit in between then to help bridge the gap and

stave off hunger.

Also, it's cool to let the 1 ‐ 2 pieces of fruit slide from your calorie total. You're already in enough of a deficit that it won’t matter and it's not

something you need to be worrying about.

FAQ: Can I get some fucking sugar in my coffee?

No.

That will break your fast.

Do a splash of milk/half‐and‐half. If the color of your coffee looks like Drake, you’ve gone too far. That’s not black enough.

A splash, people… not a fucking waterfall.

FAQ: What about caffeine pills?

While they certainly don’t have the health benefits of coffee, do whateverthefuck you wanna do.

Caffeine pills work fine.



FAQ: Coffee Makes Me Jittery!

That’s not a fucking question sweetheart, but ok.

Go for tea or decaf coffee.

The point is that you’re reaching for a no calorie drink, instead of a latte’ with 80 grams of sugar.

[SIDE NOTE: Is it really a wonder why people are overweight when they mainline 80g of sugar every morning as their first nutrition decision of the

day?... No, no it is not.]

FAQ: Can I have a coke zero, bitches?

Uncalled for…

Let’s avoid that shit.

We don’t want to get into the debate of artificial sugar right now, because it’s too controversial to even bother.

The problem we have with it is that it’s made to taste sweet, which will probably set off your hunger/leptin levels.

Let’s simplify our lives and just fast.

Life’s already complicated, make it a little easier on yourself.



Example Day

6:30 am ‐ wake up and go to work

7:30 am ‐ regular cup of coffee

9:00 am ‐ regular cup of coffee

12:00 pm ‐ apple

1:00pm ‐ 2:00 pm ‐ first big meal (about half the day's calories)

5:30 pm ‐ banana

7:30 pm ‐ smaller dinner + dessert item



Chapter 3:

Aggressive Fat Loss for Getting Lean FAST

What do you mean “aggressive” fat loss?

This is not a crash diet that will make you want to chew your arm off.

However, we take a much more aggressive approach to fat loss.



We do this because the faster those goddamned fat cells

come off of you, the more motivated you will be to continue dieting.

Losing a ½ pound a week in fat is not very stimulating.

Losing 2 pounds per week, however, is.

You need to be aggressive when cutting down.

When would I use regular weight loss, Maintenance, and Slow Bulk Calculations provided in the spreadsheet?

Regular weight loss calories:

If you can't handle the aggressive cut and find yourself constantly binge eating, you should move to the regular weight loss calculation.

Start aggressive. If you can't handle then move to regular (with the strategies provided, you should do fine).

Maintenance calories:

Use if you’re happy with your current body weight and size.

This can also be used if you have been dieting for too long (6 months +) and have hit a weight loss plateau. The solution is to eat at maintenance for 2

weeks and then drop your calories again.



Slow Bulk / Advanced:

If you're happy with your current body fat percentage after cutting and

just looking to add muscle without the fat, use this.

What results can you expect from aggressive fat loss?

Around 1.5 ‐ 2 pounds of fat loss per week.

Short and simple – If you lose 10‐14 pounds in two months, you’re going to look and feel like a brand new dude.

But we don’t only measure by scale weight.

It is very possible for people to maintain weight, but lose inches off of their body.

Our goal is to see both (but inches are better).

Why?

Because you don’t give a shit about what some arbitrary number on your scale says.

What you really care about is how fucking good you look in the mirror.

If we asked you, “Would you rather be your ideal weight on the scale or have the body of your favorite actor/actress?”

What would you choose?



Here’s what Alex Nerney, our personal trainer and founder said:

“I’d be Ryan Renyolds in Blade Trinity, EVERY FUCKING TIME.

I'm not gay… but damn.”

(Google it if you don’t know what he’s talking about).

Here's what you need to track:

1. Weight ‐ use the spreadsheet 2. Measurements ‐ use the spreadsheet

3. Before and After Photos ‐ take them on your phone and take lots. We promise you will thank us for making you take these.

How many calories a day do I consume?

For the aggressive plan, you’re going to consume 11 calories times your goal body weight.

This is the perfect zone for losing fat aggressively. Not too few calories to slow down your metabolism and not too many calories to slow your

progress.

So let’s do some basic math (remember, all these calculations are provided in the excel spreadsheet).

Let’s say you weigh 200 pounds but are trying to cut down to 160.

That means that 160 x 11 = 1,760 calories per day.

This will be your set target for your daily caloric intake.



How much protein/carbohydrate/fats do I need?

Your diet needs to be balanced as fuck if you want to stick with it.

We don’t cut out carbohydrates or fats… ever.

Why?

Because carbohydrates and fats are both essential to your endocrine system.

Hormones like testosterone, growth hormone, insulin, and many others REQUIRE a balance to function properly.

Cutting out either carbohydrates or fat, for guys, is a TERRIBLE idea.

We are going for balanced‐as‐fuck with your diet.

35% Carbohydrates, 30% Protein, 35% Fat

Don't worry, everything is in the spreadsheet.

Keep in mind that there is no magical ratio of macros to help you lose weight, so we keep things balanced.

Besides, having balance means you can get away with eating some pretty damn delicious meals.



Less protein than my fats and carbs??

Yep. The latest research points to the MAXIMUM amount of protein you need being (.82 x body weight).

Any more than that and you're steal precious calories away from the other macros, and theoretically, your endocrine system.

High protein diets have also been proven to lower testosterone compared to high carbohydrate diets.

Flexible Dieting

Probably one of the coolest parts about this diet is that you can be very flexible.

You can fit chocolate and alcohol into your diet.

How is that possible?

Because calories are still and always will be, THE MOST IMPORTANT THING.

Once you get good at dieting, you'll learn how to add treats in while still getting lean.

Pretty cool, huh?



Meal Example Day:

Meal 1: 2 Medium Sweet Potatoes

3 Whole Eggs 2 Egg Whites

½ Tablespoon of organic butter

Nutrition: 702 calories 27g of fat

77g of carbs 36g of protein

Snack: (We chose our Peanut Butter Protein Explosion recipe instead of an apple

on this particular day) 1 banana

2 tablespoons of peanut butter 1 scoop elite dymatize whey protein

1 cup almond milk





Meal 2: 8oz Salmon

½ cup cooked rice Broccoli

2 York Peppermint Patties (Because fuck yeah you can)



This is an example day of flexible dieting . As you can see, it’s not that hard. This person had peanut butter, a couple Yorks, whole eggs, and still

hit his numbers.

When you simplify down to 2 meals by fasting, there’s a lot more leeway to have a few things you enjoy.

You should definitely do this when cutting weight.



Chapter 4:

Hacks to Make Getting Lean a Shit Ton Easier

Let’s emphasize this again:

Adherence is the only thing that truly matters.

If you don’t stick with this shit, what does it matter?

The following are probably the most important hacks we have learned up to this point. Remember, without these, getting to your goals will be much

fucking harder.



Hack #1 – My Fitness Pal to Track Calories

Since tracking calories is the most important part of fitness and just fucking impossible to avoid, we need a good way to track what we eat.

My Fitness Pal is an app you need to download right now. It’s 100% free and is a great way to track shit.

Here’s what it looks like on the inside:

You can easily log all of your food, and the app remembers what you ate last time.

You can also set your calories and macros in the “goals” section.

You must have this tool.

It may take some getting used to, but logging everything you eat/drink is important.



HACK #2 ‐ Eating Out

A big problem with dieting is that when people eat out, they don’t know how to log what they ate.

This becomes a cycle of not logging things and losing track of calories (aka your goddamn goals).

Here’s the simple solution: Order small, log big.

We can’t give you some all or nothing solution to this problem, because once you break a "rule," the flood gates effect happens.

HAD A COOKIE… DIDN’T LOG… FUCK THE DIET…

EAT ALL THE THINGS!!!

We don't want that...

Order something smaller on the menu, and log it big into your calories. The only danger in eating out is underestimation of calories, so overestimate.

That way if your not losing weight, you’ll know EXACTLY what the problem is.

Also, select food that can be easily broken down by item. The chicken, brown rice, vegetable medley is easy to log.

The chef's special of fried seal covered in layer of horse dick sauce is not. Be smart about it.



HACK #3 ‐ Drink Like a Pro

Let's just be honest about it. You're not giving up drinking any time soon…

We'd be a filthy hypocrites if we told you to.

Unfortunately, 8 beers is about 1,000 calories and can put a big damper on your calorie deficit.

So instead of cutting it out completely, you just need to drink like a pro.

Step #1 ‐ Lose the fillers.

Mixed drinks have tons of filler calories in addition to the alcohol. Put some hair on your peaches and drink liquor with water, club soda, or

straight up.

Step #2 ‐ Consider becoming a day drinker.

We have broken our fasts with alcohol, and it's kind of great.

You can get your buzzlight year on real quick and don’t need to drown yourself in the sauce.

Also, day drinking is awesome because if you can learn to sober up before

bed, you'll never have a hangover.

Do you really want to fast all day with a hangover?

No, no you do not.



Hack #4 – Have a Re‐feed Meal

Ahhhh the re‐feed meal.

A meal where we can eat like a king without guilt.

One day a week, preferably on the weekend, you will want to have a re‐feed meal.

This is a 45 min ‐ 1‐hour window where you can go hard and eat whatever your heart desires.

This will help ensure your metabolism doesn’t down regulate based on your new low calorie approach.

Use your re‐feed meal on a workout day.

You will still want to follow all the normal protocols of fasting and not go too extreme.

Just make sure you only go over your calories by a little bit and not 4,000...



How does this help me?

2 reasons:

1. It’s mentally relieving to have a meal where you can eat whatever you want and not feel so goddamned guilty about it. Knowing you only need to push it for a couple more days to eat some pizza is very

motivating.

2. Metabolism and leptin will down‐regulate, because you’re eating so few calories. It's important to reset your system and rejuvenate how

you feel.



Chapter 5:

Supplements to Help Aid Your Journey

It's funny how much supplement dogma changes in the health and fitness industry.

First, fitness gurus introduce them as the greatest things ever ‐ able to help you gain 50lbs of muscle while you sleep. Then, overnight, the apocalypse happens. Fitness gurus go completely "clean" and refuse to ever take any supplements. They warn you of the evil empire of supplement companies

trying to sell you things and make money.

THE HORROR.



We're not knocking anyone in particular, but choosing either

of these extremes is a failure to look at the evidence.

Here’s what you need to know:

Let’s start with a big, glaringly obvious flaw with supplement use…

Supplements, by their very fucking definition, are SUPPLEMENTAL to a good diet.

In other words, they don’t do shit if you don’t eat appropriately for your goals.

Period, end of story.

However, supplements can be helpful for 2 big reasons:

1. A few of them are PROVEN to work.

2. They can help with adherence by helping to establish habits.

What we mean by the above is that taking a supplement can be a trigger for a good habit.

Drinking a delicious protein shake after your workout will cause you to associate working out with a good feeling.

This creates a positive habit loop and makes it much more likely that you’ll return to the goddamned gym.

Because of these 2 reasons we recommend supplements based on their effectiveness and improvement of adherence.



#1 – Whey Protein

What the fuck is it?

Protein from cows milk. No, it is not cancerous and most of the lactose has been removed, our sensitive children.

Why do I want it?

Because eating organic chicken every night is fucking expensive. It’s a quick, simple, and easy way to get in protein on the cheap.

While 8 oz of organic chicken will cost you about $6 and give you ~ 65 grams of protein… 2 scoops of this shit will cost you less than $2 and

give you the exact same amount.



Not to mention it takes about 30 seconds to make a damn protein

shake. There’s really no excuse not have this.

What brand should I use?

We have rated proteins based on their quality, company history, taste, and price.

This leaves us with a clear answer:

Dymatize ISO‐100 is the way to go.

When do I take it?

Whenever you need to hit your protein numbers and aren’t going to get there from other food sources.

Where do I get it?

We always buy it from Amazon for price and convenience.



#2 – A Solid Multivitamin


A multivitamin is just a little shit smelling pill that contains all of essential vitamins and minerals you need throughout the day.

Why do I need it?

We’re going to go ahead and take a wild guess and say you’re not eating enough fucking vegetables…

According to those bastards at the USDA, you should be getting in like 8 cups of veggies a day.

Aside from the constant shitting yourself from fiber overload, we think that number is for crazy people.

This is why you take a multivitamin.



It fills in all the nutritional gaps you miss from not eating tree‐

flavored vegetables like a damn panda bear all day.


Optimum nutrition is one of the most reputable supplement companies out there, and they make a damn good multivitamin.

Where do I get it?

Amazon, obviously!

#3 – Fish Oil


Name is implied…

It’s oil, from Nemo's cold, dead body.



Why do I need it?

Fish Oil is one of the most well‐researched and documented supplements EVER.

Here is a list of benefits:

‐ Reduces Triglycerides ‐ Reduces Depression

‐ Reduces Blood Pressure ‐ Reduces Inflammation

‐ Raises HDL (Good Cholesterol) ‐ Reduces ADHD in Children

‐ Reduces Cortisol ‐ Increases Cerebral Brain Flow

‐ Reduces Stress ‐ Reduces Anxiety

And that’s just the small list. Over 700 peer‐reviewed studies have been done on this shit. It’s just too damn important to ignore.

When do I take it?

If you’re eating fish for lunch/dinner you don’t really need it, but if you’re not you should take it.


Dr. Tobais Optimum Omega 3 fish is the way to go.

Where do I get it?

Amazon…



Supplement conclusion

As we said before, if your diet is shitty, no amount of pills you shovel down your gullet will help you. However, these supplements

can be great additions a good diet.



Chapter 6 ‐ So You Want to Get

Shredded But Don't Want to Count Your Damn Calories?

Energy balance is not a debate, it's science.

However, some people seem to get hung up on this concept of counting calories…



Here is our plea to you:

Count your damn calories.

Or at least give it a shot. It will make a dramatic impact on your health and fitness regimen.

Complete the 21 Days Challenge and see if you can continue counting those calories. See if it can truly become a part of your life.

Maybe one of the best parts of counting calories and flexible dieting is getting to eat fun/tasty shit. Pop tarts, chocolate, alcohol, etc. You can eat

this shit occasionally and not feel a lick of guilt.

Why?

Because you’ll know where your calorie intake is for the day.

This is the beauty of flexible dieting. Once you get good at it, you know exactly what you can work in and what you cannot.

[SIDE NOTE: You should still get 80‐85% of your nutrition from whole/healthy sources]

What to do once you've failed, don’t want to, or for whatever reason cannot count your calories:

If you're not going to count your calories, then you should use these tips and guides.

1. Fast until around 2 pm everyday. This will make a dramatic impact on your total calories for the day and have dramatic implications on your

long‐term health.



2. Eat a ridiculous amount of protein at every meal (50 ‐ 100 grams). It

is the most satiating macronutrient, and if protein is the biggest item on your plate, you'll be hard pressed to overeat. This may not be

optimal for hormones, but it's the path of the man who doesn’t like to count calories.

3. Drink a ridiculous amount of water every day. Shoot for 12 cups at 8 oz each. This will keep you full and keep you from drinking items that have

calories in them.

4. When you do eat for lunch and dinner, eat foods that are nutrient dense and will fill you up. These foods make you feel full and dull the desire to

overeat.

What to Eat (Nutrient Dense Foods):

Potatoes Lean Chicken Breast

Whole Eggs 93% Lean Ground Beef

Unsweetened Almond, Coconut, or Cashew Milk Brown Rice

Basically any vegetable under the sun. Basically any whole‐fresh piece of fruit (none of that canned or dried shit).

Salmon Blueberries

Dark Chocolate (Cocoa)

What to Avoid: Sugary Drinks

Cereals Ice Cream



Potato Chips Doughnuts

Milk Lots of Cheese

Muffins Condiments: Jams, Syrups, Whipped Cream, Gravy.

Pick and choose items for your day:

PRE‐LUNCH fruit and bridge fruit snacks Apple Banana Orange Pears Berries

Etc. (ANY FRUIT) NO ‐ dried fruit, canned fruit, or anything with any over 150 calories in it.

LUNCHES (all under 800 calories):

Dank Sweet Potato and Egg Hash (See our website for the full recipe)

‐ One Sweet Potato ‐ 2 Whole Eggs ‐ 4 Egg Whites

‐ 1 Tbsp of Butter Cook the sweet potato in the microwave or oven. Use the

tablespoon of butter to cook the eggs and then add the rest to your finished sweet potato.



Spicy Chicken & Quinoa On The Go

‐ One Cooked Chicken Breast ‐ One‐Cup Cooked Quinoa ‐ Drizzle some olive oil on it.

‐ Healthy Serving of Siracha Sauce ‐ Salt & Pepper

Done. Just add to a Tupperware container and throw it in a microwave when you're ready to eat.

Chipotle Bowl

God bless those burrito‐pedaling bastards. Add white rice, chicken, black beans, whatever sauce you want, and

guacamole to a bowl. Eat slowly and enjoy it.

Peanut Butter Banana Sandwich with Protein Shake 2 Tablespoons of Peanut Butter

1 Fresh Banana 4 Slices Whole Wheat Bread 1 Scoop of Protein Powder Mmmmmm peanut butter.

Protein Packed Deli Sandwiches ‐ 8 Slices total of Deli Meat

‐ 4 Slices Whole Wheat Bread ‐ 2 Slices Cheese

‐ Mustard or any low‐cal condiment you enjoy Pretty basic, but never a bad choice. Hopefully you don't need me to coach

you up on making a sandwich.



Alex's Beef and Rice Bowl From Home

‐ 8oz 93% lean ground beef ‐ 1 Cup Uncooked White Rice

‐ 3 tbsp of your favorite BBQ Sauce Cook the beef and rice then add them to a Tupperware container if you

want to take it to work. Add the BBQ sauce and stir when you're ready to eat.

Chicken Caesar Salad ‐ 1 Bag Of Lettuce ‐ 1 Chicken Breast ‐ 1/2 Croutons

‐ 1/4 Cup Chopped Pecans ‐ Lemon Juice

‐ 1 Tbsp Caesar Salad Dressing ‐ Whatever Veggies You Want

The only thing you really want to keep in mind here is that you want to put the Caesar dressing on the side. Especially if you're eating out.

DINNERS

Texas Turkey Chili (See our website for the full recipe)

‐ Ground Turkey ‐ Baked Beans ‐ Kidney Beans ‐ White Beans

‐ Diced Tomatoes ‐ Chili Seasoning or Chili Powder + Oregano + Cumin

‐ Peppers/Carrots/Onion/Garlic/Anything you can steal from your neighbor’s garden.



Savory Pecan Crusted Salmon and Rice (See our website for the full recipe)

‐ 10oz Salmon ‐ 1 cup cooked white rice

‐ broccoli Note: You can make it with or without the pecan crust.

Salsa Chicken

(See our website for the full recipe) ‐ 2 Chicken Breasts ‐ 3 Roma Tomatoes

‐ ½ Mango ‐ 2 Green Onions ‐ Juice of 1 Lime

‐ 1 tsp Chili Seasoning

BBQ Chicken Casserole (See our website for the full recipe)

‐ 2 lbs boneless, skinless chicken breasts, cut into cubes ‐ 3 small sweet potatoes (or 2 if they’re larger), cut into cubes

‐ 1 red onion, sliced ‐ 1/2 tablespoon paprika

‐ 2 tablespoons garlic powder ‐ 1 cup bbq sauce

‐ 1 tablespoon hot sauce



Chicken Stir Fry

(See our website for the full recipe) ‐ 2 lbs Chicken ‐ 1 Bell Pepper

‐ 1 Onion ‐ 1 cup Shredded Carrots ‐ 1 cup Shredded Cabbage

‐ Olive Oil ‐ Rice

‐ 1 tsp Ginger Powder ‐ Soy Sauce, Rice or Wine Vinegar

Beef Tacos

(See our website for the full recipe) ‐ 1 lb Ground Beef ‐ Shredded Lettuce ‐ 1 Can Black Beans

‐ 1 Onion ‐ Salsa

‐ 1 tsp Cumin ‐ 1 tsp Chili Powder ‐ Hard Taco Shells

Oven Fajitas (See our website for the full recipe)

2 lbs chicken 3 Bell peppers 1 Large onion

1 tbsp Chili Powder, Chili Powder, Paprika Corn Tortillas

Salsa Optional: Guacamole



7‐Day Meal Plan

Based on an 1800 calorie a day diet and fasting.

Day 1

Pre lunch snack ‐ apple

Lunch ‐ Sweet Potato and Egg Hash

Snack ‐ 1/2 cup blueberries

Dinner ‐ Turkey Chili

Day 2

Pre lunch snack ‐ 1 banana

Lunch – Spicy Chicken & Quinoa

Snack ‐ Orange

Dinner ‐ Salmon and Rice

Day 3


Lunch ‐ Tuna Sandwich with Mustard

Snack ‐ 15 baby Carrots with 1/2 cup Hummus

Dinner ‐ Salsa Chicken



Day 4


Lunch ‐ Peanut Butter Banana Sandwich with protein shake

Snack ‐ 1 Pear

Dinner ‐ BBQ chicken Casserole

Day 5


Lunch ‐ Chicken Salad

Snack ‐ 1 Apple

Dinner ‐ Stir Fry

Day 6


Lunch ‐ Deli Sandwich

Snack ‐ 1 Apple

Dinner ‐ Beef Tacos



Day 7

Pre lunch snack ‐ Greek yoghurt and Bluberries

Lunch ‐ Hamburgers From Home

Snack ‐ 1 Cup Stawberries

Dinner – Fajitas

From here on you can just mix and match what you like to eat.



Conclusion

Thanks for reading.

Next step… get off your ass and do the damn thing.

If you have any questions, please drop us a line at

[email protected]

Documents

Men's Lean Eatz Nutrition Guide - Amazon S3s+Lean... · 2015-08-17 · LEAN EATZ – NUTRITION GUIDE Health & Happy Hour Page 7 Chapter 1: Getting Lean and Ripped is All About Adherence