Define yourself: thirty-five meals to make your muscles pop

Men's Fitness, June-July, 2004 by Thomas Incledon

This month's diet is designed to help you get rid of that stubborn, hard-to-lose fat obscuring your muscles as quickly as possible. The plan averages around 2,000 calories each day, which includes a balanced mixture of protein for muscle growth and high-quality carbs to keep energy levels at their peak. If you still feel hungry while on the program, mix a teaspoon or two of a fiber supplement like Metamucil into a glass of water and drink a half-hour before each meal. And be sure to take a multivitamin, like Centrum Performance, to fill in any diet deficiencies that may inhibit weight loss. Depending on your starting weight, expect to lose at least 1 1/2 to 3 pounds of fat each week.

DRINK UP

Include unlimited amounts of water, diet soda, or unsweetened tea with each meal.

MONDAY

BREAKFAST

5 slices lean Canadian bacon
1/2 cup hash browns
1 large orange
1 cup skim milk

499 calories,
40 g protein,
60 g carbohydrates,
11 g total fat

MIDMORNING SNACK

Peanut butter banana smoothie
(1 scoop whey protein, 1 large
banana, 2 tbsp peanut butter,
1 cup ice water)

434 calories, 29 g protein,
39 g carbohydrates,
18 g total fat

LUNCH

Ham sandwich (4 oz sliced
ham, mustard, lettuce, tomato,
2 slices 100% rye bread,
1 tbsp olive-oil dressing)

427 calories, 33 g protein,
40 g carbohydrates,
15 g total fat

AFTERNOON SNACK

Strawberry peach smoothie
(1 scoop whey protein, 1/2 cup
strawberries, 1 peach, 1 tsp
flaxseed oil, 1 tsp olive oil,
1 cup ice water)

356 calories, 22 g protein,
40 g carbohydrates, 12 g total fat

DINNER

4 oz pork chop
2/3 cup broccoli
1 large baked sweet potato
  topped with 1/2 tsp cinnamon

414 calories, 40 g protein,
41 g carbohydrates, 10 g total fat

TUESDAY

BREAKFAST

Egg omelet (4 large egg
whites, 2 whole eggs,
3 oz stir-fried peppers)
2 slices whole-grain bread
1 cup grapes

534 calories, 37 g protein,
65 g carbohydrates,
14 g total fat

MIDMORNING SNACK

Blueberry smoothie
(1 scoop whey protein, 1/2 cup
blueberries, 1 tsp flaxseed oil,
1 tsp olive oil, 1 cup ice water)

276 calories, 21 g protein,
21 g carbohydrates, 12 g total fat

LUNCH

Tuna salad
(4 oz tuna--drained,
1 cup
tossed salad
greens, 1 tsp
olive oil)

351 calories, 32 g protein,
40 g carbohydrates, 7 g total fat

AFTERNOON SNACK

Banana citrus smoothie
(1 scoop whey protein,
1 banana, 1 tsp flaxseed oil,
1 tsp olive oil, 1/2 cup orange
juice)

396 calories, 21 g protein,
51 g carbohydrates, 12 g total fat

DINNER

4 oz filet mignon
1/2 cup cauliflower
1/2 cup corn

414 calories, 40 g protein,
41 g carbohydrates, 12 g total fat

WEDNESDAY

BREAKFAST

Pancakes (1/4 cup pancake
batter mixed with 1 scoop
whey protein)
1 cup skim milk
1/2 cup fresh mixed berries

475 calories, 31 g protein,
81 g carbohydrates, 4 g total fat

MIDMORNING SNACK

Raspberry citrus smoothie
(1 scoop whey protein, 1/2 cup
raspberries, 1 tsp flaxseed oil,
1 tsp olive oil, 1/2 cup orange
juice)

324 calories, 21 g protein,
33 g carbohydrates, 12g total fat

LUNCH

Grilled chicken salad
(4 oz grilled chicken breast,
1 cup tossed salad greens,
1 tbsp olive-oil dressing)
1 pear

432 calories, 32 g protein,
40 g carbohydrates,
16 g total fat

AFTERNOON SNACK

Strawberry citrus smoothie
(1 scoop whey protein, 1/2 cup
strawberries, 1 tsp flaxseed oil,
1 tsp olive oil, 1/2 cup orange
juice)

324 calories, 21 g protein,
33 g carbohydrates, 12 g total fat

DINNER

4 oz salmon
  fillet
1/2 cup
  broccoli
1/2 cup brown or
long-grain rice

317 calories, 36 g protein,
23 g carbohydrates, 9 g total fat

THURSDAY

BREAKFAST

5 slices lean Canadian bacon
1/2 cup hash
  browns
1 large
  orange
1 cup skim
  milk

499 calories, 40 g protein,
60 g carbohydrates, 11 g total fat

MIDMORNING SNACK

Peanut butter banana smoothie
(1 scoop whey protein, 1 large
banana, 2 tbsp peanut butter,
1 cup ice water)

434 calories, 29 g protein,
39 g carbohydrates,
18 g total fat

LUNCH

Ham sandwich (4 oz sliced
ham, mustard, lettuce, tomato,
2 slices 100% rye bread,
1 tbsp olive-oil dressing)

427 calories, 33 g protein,
40 g carbohydrates,
15 g total fat

AFTERNOON SNACK

Strawberry peach smoothie
(1 scoop whey protein, 1/2 cup
strawberries, 1 peach, 1 tsp
flaxseed oil, 1 tsp olive oil,
1 cup ice water)

356 calories, 22 g protein,
40 g carbohydrates, 12 g total fat

DINNER

4 oz pork chop
2/3 cup broccoli
1 large baked sweet potato
  topped with 1/2 tsp cinnamon

414 calories, 40 g protein,
41 g carbohydrates, 10 g total fat

FRIDAY

BREAKFAST

Egg omelet (4 large egg
whites, 2 whole eggs,
3 oz stir-fried peppers)
2 slices whole-grain bread
1 cup grapes

534 calories, 37 g protein,
65 g carbohydrates,
14 g total fat

MIDMORNING SNACK

Blueberry smoothie
(1 scoop whey protein,
1/2 cup blueberries,
1 tsp flaxseed oil,
1 tsp olive oil,
1 cup ice water)

276 calories, 21 g protein,
21 g carbohydrates, 12 g total fat

LUNCH

Tuna salad (4 oz tuna--drained,
1 cup tossed salad greens,
1 tsp olive oil)

351 calories, 32 g protein,
40 g carbohydrates, 7 g total fat

AFTERNOON SNACK

Banana citrus smoothie
(1 scoop whey protein,
1 banana, 1 tsp flaxseed oil,
1 tsp olive oil, 1/2 cup orange
juice)

396 calories, 21 g protein,
51 g carbohydrates, 12 g total fat

DINNER

4 oz filet mignon
1/2 cup cauliflower
1/2 cup corn

414 calories, 40 g protein,
41 g carbohydrates, 12 g total fat

SATURDAY

BREAKFAST

Pancakes (1/4 cup pancake
batter mixed with 1 scoop
whey protein)
1 cup skim milk
1/2 cup fresh mixed berries

475 calories, 31 g protein,
81 g carbohydrates, 4 g total fat

MIDMORNING SNACK

Raspberry citrus smoothie
(1 scoop whey protein,
1/2 cup raspberries,
1 tsp flaxseed oil,
1 tsp olive oil,
1/2 cup orange juice)

324 calories, 21 g protein,
33 g carbohydrates, 12 g total fat

LUNCH

Grilled chicken salad
(4 oz grilled chicken breast,
1 cup tossed salad greens,
1 tbsp olive-oil dressing)
1 pear

432 calories, 32 g protein, 40 g
carbohydrates, 16 g total fat

AFTERNOON SNACK

Strawberry citrus smoothie
(1 scoop whey protein, 1/2 cup
strawberries, 1 tsp flaxseed oil,
1 tsp olive oil, 1/2 cup orange
juice)

324 calories, 21 g protein,
33 g carbohydrates, 12 g total fat

DINNER

4 oz salmon fillet
1/2 cup broccoli
1/2 cup brown or
long-grain rice

317 calories,
36 g protein,
23 g carbohydrates,
9 g total fat

SUNDAY

BREAKFAST

Egg omelet (4 large egg
whites, 2 whole eggs;
3 oz stir-fried
peppers)
2 slices whole-grain
  bread
1 cup grapes

534 calories, 37 g protein,
65 g carbohydrates, 14 g total fat

MIDMORNING SNACK

Blueberry smoothie
(1 scoop whey protein, 1/2 cup
blueberries, 1 tsp flaxseed oil,
1 tsp olive oil, 1 cup ice water)

276 calories, 21 g protein,
21 g carbohydrates, 12 g total fat

LUNCH

Tuna salad (4 oz tuna--drained,
1 cup tossed salad greens,
1 tsp olive oil)

351 calories, 32 g protein,
40 g carbohydrates, 7 g total fat

AFTERNOON SNACK

Banana citrus smoothie
(1 scoop whey protein,
1 banana, 1 tsp flaxseed oil,
1 tsp olive oil, 1/2 cup orange
juice)

396 calories, 21 g protein,
51 g carbohydrates, 12 g total fat

DINNER

4 oz grilled chicken
1/2 cup mixed vegetables
1/2 cup mashed sweet potato
or 1 small baked sweet potato

414 calories, 40 g protein,
41 g carbohydrates, 12 g total fat