2009 LEAN AND MEAN DIET PLAN

Guys, 2009 is officially here and if you are like many, you are preparing your list of things to accomplish in the up-coming year. If one of them is improving health, fitness and your overall look, then this diet and nutrition plan should start you on the right path.

A good nutrition plan will help you to recover from workouts and build muscle faster. Put it this way, you need to be as dedicated in the kitchen as you are in the gym. If you can do this, then the sky is the limit.

Protein is the key to getting lean, while you maximize muscle growth, because it supplies critical amino acids that are used as the building blocks of muscle. Protein intake should be a staple in any diet plan.

The below is a sample 1 day meal plan for an individual about 180 pounds. It counts at approximately 3000 calories so adjust your portion sizes accordingly for your body weight.

MEAL 1 – BREAKFAST
2 whole large eggs
3 large egg whites
1 cup cooked oatmeal or instant oatmeal
1 banana
1 bottle of water

MEAL 2 – MORNING SNACK
½ can light tuna in water
2 slices whole wheat bread
Fat free mayonnaise
1 large orange
1 bottle of water

MEAL 3 – LUNCH
6 oz chicken breast
1 medium sweet potato
1 bottle of water

MEAL 4 – MIDDAY SNACK
8 oz fat-free fruit yogurt
1 bottle of water


PREWORKOUT SNACK
1 scoop whey protein mixed with water
1 apple
1 bottle of water

POST WORKOUT SNACK
2 scoops whey protein

MEAL 5 - DINNER
9 oz sole or salmon
2 cups cooked brown rice
2 cups spinach salad
Fat-free dressing


MEAL 6 – NIGHT SNACK
8 oz 1% cottage cheese

Add this to your strength and cardio training you will see how soon you will be lean in mean in 2009

Funk Roberts