”Thousand of people struggle year in year out with losing weight or gaining muscle because they just don’t know what to eat”
That’s why I’ve decided to create FREE Meal plans so you don’t have to figure out what to eat and how much.
I’ve made 7-day meal plans for ‘weight loss’ Lean bulk’ and a serious bulk for hard gainers’. The meal plan for weight loss is based on 2100 calories, lean bulk around 2800 calories, and the serious bulk of around 3500 calories. Each meal shows you the number of calories, carbs, protein, and fats.
I personally struggled with what to eat when I wanted to lose weight and gain muscle. I didn’t want to follow the standard ‘bodybuilding diet’ which is: ‘Rice chicken and broccoli’ twice a day.
This is simply not sustainable, that’s when I started figuring out if I could find an enjoyable way of eating and still lose weight. Dieting doesn’t have to hard at all you can lose weight in an enjoyable way with flexible dieting. These meal plans are just that.
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7-Day Weight Loss Meal Plan (PDF)
As said in the intro the weight loss meal plan (PDF) is based on 2100 calories. I took the general caloric maintenance intake which is around 2500 calories (male). In order to lose weight, you should be under that number to lose weight. For this diet plan for weight, I reduced the total calories with 400, this deficit is small enough to make it sustainable but still make you lose weight.
Reducing your calories too fast too soon won’t be beneficial, because you will end up with no energy and eventually no calories to cut because you’re already so low on calories.
Training on low calories may cause you to end up burning muscle instead of fat, therefore I always suggest losing weight at the highest amount of calories possible.
The weight loss diet plan has 3 meals and a snack. Every meal should have around 20-30 grams of protein. The goal is not just to lose weight, but also to put on muscle. You don’t want to be skinny fat when you’re at the end of your weight loss journey.
That is why eating high protein and making sure you train hard builds a good foundation. Once you’ve cut down and have a body with decent amount of muscle, you can start to build more muscle.
You can do that by increasing your calories and still train hard. I recommend doing a lean bulk after a cut, because due to low calorie intake you will gain weight much quicker, and a lean bulk only increases your calories ever so slightly.
People will tell you that it’s not possible to lose weight and still put on muscle, but when you have good amounts of fat to lose and not a lot of weight lifting experience, you can use that extra bodyweight to get stronger in the gym and build muscle.
Lean bulk Meal plan (Free PDF)
The Free lean bulk meal plan PDF is designed for people that do not want to put on lots of fat trying to gain muscle.
The lean bulk diet puts you in a small caloric surplus which is going to make you put on lean muscle mass and small amounts of body fat. Being in a caloric surplus will make you stronger in the gym, that will lead to heavier lifts which means GAINS!
This lean bulk diet plan is created to hit 2800 calories a day. Which means I took the maintenance calories of 2500 and added 300 calories on top. This is only a small surplus, because adding too much calories too fast will make you gain weight, thus fat.
It also contains 3 main meals just as the weight loss meal plan. The meals on the lean bulk diet are bigger, higher in carbohydrates, and larger amounts of meat .
It’s very important to consume high-quality protein. The protein you consume needs to come from animals that live under good circumstances. This is not crucial but to maintain good overall health and to get the best results possible you want to invest in good quality meat!
For my organic, high quality meat, I use Farmfoods, as they offer 100% grass-fed and finished beef, pasture-raised chicken, wild-caught seafood, and pastured raised pork. The best thing is that they directly deliver from the farm to your doorstep. Check them out here!
Tip: if you already know your maintenance calories then adjust the meals accordingly to your calorie needs. Also check out my article on how to do a lean bulk!
The fat intake stays relatively the same and the carbs are up! this will lead to more energy and improvements in the gym on your lifts. The goal is to hit a minimum of 180 grams of protein and around 300 grams of carbs.
7-Days of Bulking Meals (Free PDF)
Do you want to put on serious muscle mass and don’t care if you put on fat.. then the bulk diet is the right plan for you! The bulk diet plan is based on around 3500 calories for you to hit on a daily basis. This puts you in a serious caloric surplus which will lead to great gains when training hard and properly.
A bodybuilder will always tell you that training is the easy part and dieting is the hard part, this is definitely true. You need to show serious dedication if you want to gain serious muscle.
This is going to be a clean bulk meal plan, but a perfect bulking diet plan for skinny guys!
You are going to be eating 4 meals a day and a snack throughout the day which in most cases will be a protein shake. Your carbs will be high and protein will also be high. Energy levels will be up so it’s important to train hard and heavy this way your body is staying in decent shape fat-wise.
On a bulk, I always try to eat organic meats. This helps with your body to stay healthy during a period of eating excessive amounts of calories. Your body is going to feel disrupt, espeically when you’re not doing a clean bulk, but with products that are organic, you can help to reduce this problem by a ton!
I always go for the meats from FarmFoods, as they deliver the meat straight from the farm to your doorstep!
Quick note: if you gain weight to quickly then reduce the calories to 3200 daily.