A Coach Eric Broser MASTER CLASS:
The Lean Gains Diet Plan
When dieting to either gain mass or incinerate body fat (exclusively) the nutritional approach is often pretty straightforward. However, if one’s goal is a bit loftier – like the desire to simultaneously increase muscle tissue while also melting off unwanted fat – it is then necessary to employ a little more finesse and strategy into the program. You see, the body does not like change, preferring rather to remain in a state of homeostasis. Giant biceps and pecs, as well as washboard abs simply do not lie very high on a human’s (biological) hierarchy of needs. Thus, one must almost “trick” the body into making this type of complex physical transformation. The formula is not as simple as calories in and out, but must also include a precise balance of macronutrients (i.e. proteins, carbs and fats), their proper timing around training sessions, a specific list of foods, and a well-designed supplementation regimen. With that in mind, lets jump right in and look into the specifics of the Lean Gains Diet Plan.
The Building Blocks: FOOD
Food is a very powerful thing. Used incorrectly it can cause muscle loss, fat gain and a myriad of health issues – issues significant enough that disease and even death are certainly possible over time.
However, when you consume the proper types, combinations and amounts of food…especially when timed in accordance with your body’s needs, one can shape his/her physique almost any way that is desired.
Here is a basic list of foods that are optimal for building muscle mass while also burning off unwanted body fat. It contains some of the highest quality proteins, carbs and fats available, and should make up the bulk of your plan.
- Chicken Breast
- Turkey Breast
- Lean Red Meat (Round, London Broil, and Sirloin)
- Lean Ground Beef (at Least 93% Lean)
- Game Meats (Buffalo, Ostrich, and Venison)
- Egg Whites (1 Yolk per 4 Whites)
- Low / Non-Fat Cottage Cheese
- Tuna Fish
- Fish (Sole, Tilapia, Mahi, Orange Roughy and Salmon)
- ALLMAX Casein-FX
- ALLMAX Isoflex / Isoflex Natural
- Cream of Wheat
- Brown Rice
- Yams / Sweet Potato
- Rice Cakes
- Whole Grain Bread
- White Rice
- White Potato
- Allmax Carbion
FIBROUS CARBOHYDRATES (Veggies)
- Green Beans
- Brussel Sprouts
HEALTHY FATS (Hign in Essential Fatty Acids)
- Natural Peanut Butter
- Natural Almond Butter
- Ghee Butter
- Olive Oil
- Flax Oil
- Fish Oil
- Crystal Light (and similar calorie free mixes)
- Calorie-Free Diet Soda
- Coffee (Sweetener ok)
Meal-by-Meal: A SAMPLE PLAN
The Lean Gains Diet below is an example of something I may give to a 200 lb. male, carrying approximately 10-12% body fat, who is looking to remain at this weight, but drop to a mid-single digit fat percentage. The plan is a starting point and would need adjusting every 1-2 weeks to keep progress steady. I am utilizing a carb-cycling protocol, whereby there are higher carb days, medium carb days and low carb days. This helps to keep the metabolism running optimally.
High-Carb Training Day:
Totals: 300 g Protein; 250 g Carbs; 28 g Essential Fats.
C: oatmeal (3.1 oz. uncooked measure)
F: no added fats
P: chicken breast (7.1 oz. cooked measure)
C: brown rice (6.7 oz. cooked measure)
F: no added fats
Meal 3 (pre-workout)
P: tilapia (8.3 oz. cooked measure)
C: large mixed salad
F: olive oil (1 tbsp.)
Medium-Carb Training Day:
Totals: 300 g Protein; 150 g Carbs; 42 g Essential Fats.
Low-Carb Off Day:
Totals: 300 g Protein; 75 g Carbs; 42 g Essential Fats.
P: Orange roughy (8.3 oz. cooked measure)
C: Asparagus (8 spears)
F: Almonds (30 grams weight)
P: Chicken breast (7.1 oz. cooked measure)
C: Broccoli (small bowl)
F: Ghee butter (1 tbsp.)
P: 2 scoops CASEIN-FX
Stack #1 – GET STARTED RIGHT
Why: After we sleep, the body is in a fasted state, which also means muscle catabolism (process whereby the body begins breaking down lean tissue) is on the rise. The combination of BCAA’s from AMINOCORE and L-GLUTAMINE will rapidly reverse this condition by shutting down cortisol and halting any further breakdown of muscle. The addition of RAPIDCUTS will quickly increase energy, and kick start your metabolism, making it the perfect time to get some cardio done.
How: Upon awakening 1-2 scoops AMINOCORE in water; 10 grams L-GLUTAMINE; 1 capsule RAPIDCUTS
Stack #2 – TOTAL BODY HEALTH
Why: VITASTACK provides every micronutrient, herb and compound any fit conscious person could want for enhancing the health and functionality of all bodily systems. ALLFLEX is added to support joint integrity so that you can train at 100% capacity every day.
How: 1 packet VITASTACK; 2 capsules ALLFLEX
Stack #3 – PRE-WORKOUT PRIMING
Why: This combination of products will make you into a literally unstoppable, unbreakable force when you are ready to hit the gym. IMPACT will have you training on all cylinders by profoundly increasing your energy, focus, drive and concentration. CREATINE will make sure your ATP is always topped off, so strength and power is maximized. And by adding a precise dose of L-CARNITINE your body will use greater amounts of fats for fuel, which will not only enhance stamina, but also help manifest muscle definition, cuts and separation.
How: 1 scoop IMPACT in water; 5 grams CREATINE; 15 ml L-CARNITINE liquid
Stack #4 – INTRA-WORKOUT WARFARE
Why: For those that are truly hardcore and spend up to two hours killing it in the gym, energy and endurance must endure from the first to last rep. AMINOCORE will help stave off fatigue, balance your hormones, and provide key BCAA’s so that they are not leeched from muscle tissue. KETO CUTS contain ketones and quality MCT’s, which will keep you energized when blood sugar begins to drop, while simultaneously supporting losses in body fat. With the addition of IMPACT PUMP, your pump will be so intense; you may split your shirt. The extra blood and fluid pushed into the muscle cells, also act as a powerful signal for igniting hypertrophy.
How: 1-2 scoops AMINOCORE in water; 1 scoop KETO CUTS; 1-2 scoops IMPACT PUMP
Stack #5 – RECOVER AND REPAIR
Why: L-LEUCINE is the key BCAA for turning on our most powerful muscle-building pathway, known as mTOR. Taking 5 grams immediately post workout will ensure you are on your way to new growth. The ingredient profile in CVOL was “built” specifically to foster muscle recovery, recuperation and repair.
How: 1-2 scoops CARBION in water; 5 grams L-LEUCINE; 1 scoop CVOL
Stack #6 – SWEET DREAMS OF MUSCLE
Why: Getting quality sleep night after night is one of the most vital pieces of the bodybuilding puzzle – just as important as hard training and a sound nutritional regimen. LIGHTS OUT was designed so that hard working athletes can fall into a state of deep relaxation at night, allowing them to not only fall asleep more quickly but also sleep more deeply (aka “effective sleep”) and for longer periods. The combination of TESTOFX and GLUTAMINE will adjust your hormonal profile towards maximizing anabolism by raising both testosterone and GH, while lowering cortisol. Together this stack creates the “perfect storm” for muscle growth!
How: 1-2 caps LIGHTS OUT; 3 caps TESTOFX; 5-10 grams L-GLUTAMINE
Extras: MORE POINTS TO REMEMBER
- The exact foods used in the meal plans above are just examples. You can substitute according to personal needs and tastes.
- Purchase a digital food scale and measuring cups/spoons so all foods can be weighed and measured for accurate macronutrient counts.
- Purchase enough Tupperware to hold not only daily meals but those meals prepared ahead of time and refrigerated for later use.
- Try to eat a wide variety of foods from the list for better overall amino acid and total nutrient intake.
- Drink 1-2 gallons of fluid per day.
- Green vegetables are a “free food,” and do not count toward your carbohydrate intake.
- Adjust macronutrient profile downward each week as you lose weight.
- While the plans above suggest 6 daily meals, you have the option of spreading the food out over 5 or 7-8 meals if that works better for you and your daily schedule.