Notice the word “diet” is not in this title? While dieting in general helps control body fat and deliver tight lines, underdoing your nutrient intake will be counter-productive to muscle growth and strength development. Rather than diet, you need to eat properly. You need to control caloric intake so you do not add unwanted pounds but ensure you have the fuel needed to power through workouts and the materials needed to build solid muscle.
The most important thing to remember is this program is designed to build strength first and foremost. While we do attack the shape and size issues and want you to look your best, this food plan is based on building strength. To that end, your food choices should be high in all three macronutrients (fats, carbs, and proteins), and snacks and smaller meals should be the same, just smaller in portion size. You need to ensure you maximize your workout capacity by taking good pre- and post-workout supplements such as those provided in our super supplement stack. Don’t starve yourself or try some radical diet to get ripped. Remember, by increasing the size and thickness of your muscles, you will push your skin to its limits, making you look massive and ripped anyway.
Nutrition Basics for Building Super Strength
Protein and Carbs. You need them. Both. Don’t skimp on either. The only big thing to remember is that you need to be careful about eating too much too late in the evening, as your body slows down, and so does your ability to utilize the fuel. In fact, you should almost start big and cut down as your day progresses.
“Cheat” Meals and Snacks
In my mind, there is no such thing as a cheat; rather it is necessary to indulge and give your metabolism a boost, your body some needed energy, and your mind some reprieve. But remember, a slight diversion does not give you authority to trash your diet altogether and go crazy at an all-you-can-eat buffet. Instead, splurge a little by throwing in some fat, like a few French Fries, or some sugar, like gummy bears or even a cup of ice cream. If you splurge sensibly, then you are not cheating—rather you are entertaining.
A Sample Diet
Don’t you hate it when sample diets come out and have specific serving sizes with no guidance to match your body type? Should a 200-pound person consume the same 4-oz chicken breast as the 150-pounder or the 250-pounder? Nope. So this nutrition plan will help you modify your plan accordingly.
As a rule of thumb when it comes to gaining strength, you should be hitting 15 to 17 calories per pound of body weight. For those with faster metabolisms, go up to 20, and those with slower metabolisms, you can drop to 13. On workout days, you should add an extra 300 calories per day to that total. If a day goes over your regular total, it is okay provided it is not way over. But then modify your next day eating by cutting a few extra calories.
Meal Strategy
Eat four to six meals per day, and EVERY meal should have protein, carbs, and fat. Ideally each meal would be equal in calories, but since it is likely you will do lunches and dinners for business/pleasure, the following plan is most recommended.
The general goal is to consume around 35% protein, 50% carbs, and about 15% fat. The following table is based on 15 calories per pound of bodyweight. If you have a faster metabolism, increase by 10%-15%, and vice versa if you have a slower metabolism. For bodyweights that lie in between each 50-pound increment, divide through the nearest weight to calculate your ideal breakdown.
|
Bodyweight (lbs) |
Total Daily kCal |
Carbs (gr/kCal) |
Protein (gr/kCal) |
Fats (gr/kCal) |
|
150 |
2250 |
280g/1120kCal |
200g/800kCal |
37g/333kCal |
|
200 |
3000 |
375g/1500kCal |
265g/1060kCal |
50g/450kCal |
|
250 |
3750 |
470g/1875kCal |
325g/1300kCal |
62g/558kCal |
Meal Breakdown for a person weighing 150 pounds based on a 2250-calorie diet:
|
|
|
|||||||||||||||||
|
Breakfast |
524 |
Snack 1 |
180 |
Lunch |
450 |
Snack 2 |
180 |
Dinner |
736 |
Snack 3 |
180 |
|||||||
|
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
|
|
183 |
262 |
79 |
63 |
90 |
27 |
158 |
225 |
68 |
63 |
90 |
27 |
258 |
368 |
110 |
63 |
90 |
27 |
cals |
|
46 |
66 |
9 |
16 |
23 |
3 |
40 |
56 |
8 |
16 |
23 |
3 |
65 |
92 |
12 |
16 |
23 |
3 |
gms |
Meal Breakdown for a person weighing 200 pounds based on a 3000-calorie diet:
|
Breakfast |
699 |
Snack 1 |
240 |
Lunch |
600 |
Snack 2 |
240 |
Dinner |
981 |
Snack 3 |
240 |
|||||||
|
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
|
|
245 |
350 |
105 |
84 |
120 |
36 |
210 |
300 |
90 |
84 |
120 |
36 |
343 |
491 |
147 |
84 |
120 |
36 |
cals |
|
61 |
88 |
12 |
21 |
30 |
4 |
53 |
75 |
10 |
21 |
30 |
4 |
86 |
123 |
16 |
21 |
30 |
4 |
gms |
Meal Breakdown for a person weighing 250 pounds based on a 3750-calorie diet:
|
Breakfast |
874 |
Snack 1 |
300 |
Lunch |
750 |
Snack 2 |
300 |
Dinner |
1226 |
Snack 3 |
300 |
|||||||
|
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
Pro |
CHO |
Fat |
|
|
306 |
437 |
131 |
105 |
150 |
45 |
263 |
375 |
113 |
105 |
150 |
45 |
429 |
613 |
184 |
105 |
150 |
45 |
cals |
|
77 |
109 |
15 |
26 |
38 |
5 |
66 |
94 |
13 |
26 |
38 |
5 |
107 |
153 |
20 |
26 |
38 |
5 |
gms |
Sample Food Suggestions
Early morning or late morning snack possibilities:
- 2 slices of toast with low-sugar jam or single serving regular jam and a spoonful of peanut butter
- Eat-Smart® high-protein nutrition shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
- 1.5 to 1.75 cups of oatmeal (can add fruit)
- 2 waffles with a little syrup (not much protein but ok for pre-workout food)
- 2 wheat pancakes with syrup
- 4 eggs (minimize the yellows)
- Eat-Smart Bar
Breakfast possibilities:
- English muffin with peanut butter (little) and/or jam or bagel (small one or ½ bagel) and 2 egg whites
- Cup of oats and 2 to 4 egg whites
- 2 egg whites on English muffin (this is a good choice)—add cheese if you need more calories
- Eat-Smart high-protein nutrition shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
- Eat-Smart Bar
- Low-fat bran type muffin (will be around 300-325 cals)
Lunch:
- 5 to 6 oz turkey on rye or wheat
- 6-oz chicken breast and vegetables (no sauces)
- 6 to 8-oz salmon or fish with vegetables
- 4-oz roast beef
- Unlimited salad, vegetables, but be light on high fat dressings
- Baked potato/sweet potato (a little better) and 4 oz of white meat chicken
- Brown rice (1.5 cups cooked) with 2-4oz meat
Mid-Day Snack:
- 2 egg whites on English muffin
- Protein shake with banana/strawberries and teaspoon of peanut butter (or equivalent)
- High Protein Sport Bar
- Low fat/no fat cottage cheese (½ – ¾ cup)
- 1 Cup of yogurt
Dinner (keep cheese and sauces to a minimum):
- 8-oz chicken breast, potato, vegetables/salad
- 6-oz beef—petite fillet (not covered in butter), vegetables
- 10-oz of most fishes (salmon is best), brown rice/potato, vegetables
- 6 to 8-oz turkey burger (6 if having potatoes)
Notes:
- Pork, lamb, duck, etc. are higher in fat, so portion size should be no more than 6 oz
- Use common sense, keep portions small, butter and rich sauces to a minimum and don’t feel like you have to finish everything on your plate