LEAN MUSCLE DIET PLAN - For Knibsy

LEAN MUSCLE DIET PLAN - For Knibsy (male), 92kg, height 177cm, age27

Knibbs: Background Train 4 times a week in the gym, 2 rugby training sessions and game on a Saturday. Started doing more cv after weights sessions to help fat burning. He tends to eat pretty clean and cut carbs right down at night. 

Science:

There’s approximately 3500Kcals in a pound of stored body fat. So if you create a 3500Kcal deficit through diet, exercise or both, you’ll lose one pound of body weight. (75% of this is fat, 25% lean tissue). If you create a 7000 Kcal deficit you’ll lose 2 lbs and so on.

Weight: 92KG

Height: 177CM

AGE: 27

Knibsy:  

BMR = 3496 calories a day/6 = 582 calories per meal.

Reduce calories by 500 = 2996, keep protein high to save muscle mass. Also increase carbohydrates pre and post work out to maintain energy levels and muscle glycogen levels for speed and endurance.

For Knibsy to lose 1lb of fat a week reduce calories by 500 a day. Total calories for the day = 2996 Kcals/day

DIET:

Before breakfast: Kr-EVOLUTION creatine tablets 1-3g a day

                                      

Meal 1: ¾ cup of porridge oats (225) + skimmed milk (80), 2 scoops of USN Pure Protein (200) + water. Total calories = 505kcal

Meal 2: 1 portion/breast of lean Protein (chicken, turkey, fish, lean red meat, egg whites), Complex Carbohydrates (rice, sweet potato, wholemeal pasta, wholemeal bread), healthy fats (1 tablespoon of extra virgin oil – pour over meal), include vegetables, 2 CLA tablets. Total calories = approximately 500Kcals

Meal 3: 1 portion/breast of lean Protein (chicken, turkey, fish, lean red meat, egg whites), Complex Carbohydrates (rice, sweet potato, wholemeal pasta, wholemeal bread), healthy fats (1 tablespoon of extra virgin oil – pour over meal), include vegetables, 2 CLA tablets. Total calories = approximately 500kcals

Meal4: USN Pure Protein Shake 2 scoops, apple or hand full of oats blended into your protein shake ideally any low GI food an hour before the gym. Total calories 300-350kcals

TRAIN FOR 1 HOUR

Immediately after training post workout protein shake – 250 kcals,(1^st choice),USN Recover XCell,(2^nd Choice) USN Pure Protein + ½ Banana  

                                     

Meal 5: 1 portion/breast of lean Protein (chicken, turkey, fish, lean red meat, egg whites, Complex Carbohydrates (rice, sweet potato, wholemeal pasta, wholemeal bread)Healthy Fats (1 tablespoon of extra virgin oil – pour over meal). 2 CLA tablets, Total calories = approximately 500kcals

Meal 6: USN Pure Protein shake – 202kcals

Drink at least 3 lts of water a day

Supplements: USN Pure Protein IGF-1, USN Recover XCELL,KR-Evolution creatine, CLAs. All of these supplements can be bought from Ultimate Fitness 4 U in Leeds.