Gain Muscle/Lose Fat Fitness Plan

This is designed to gain muscle and lose fat. This will not make you lose weight, but it will help you to shed the blubber! And sometimes that is enough to do the trick! This is a 1900-2000 calorie diet plan combined with a daily strength training program. But in order to lose one lb per week you need to make a calorie deficit of at least 500 each day. So, this needs to be changed to a 1400-1500 calorie diet plan. Which I have also done. If you'd like it sent to you please let me know with your e-mail address.

Food Plan:
Supplements: Vitamins : multivitamin of choice
Lean Mass Support : Creatine- 5 grams per day (before or after workout)
Fat mobilization : Fish oil (your choice)

Meal #1 : 6 egg whites – you may add one yolk
1 cup oatmeal (before cooking) – it will expand to 2 full cups
OR
Ultra Size Waffles – 2 scoops Ultra Size (or your favorite protein powder- a blend will work best), 4 egg whites and ¼ cup oatmeal. You will need to eat the other ½ cup oatmeal too though for a full cup of carbohydrates. Cook oatmeal with water first then add protein powder and egg whites. Mix together with enough water to make a batter consistency. Cook like pancakes or in a waffle iron. Top with sugar free syrup and a little spray butter if desired.
Meal #2 : Protein drink – 2 scoops protein shake (about 35-40g protein, >10g carb, >8g fat, total calories about 250).
Optional: You may add 4 strawberries or ¼ cup blueberries or other fruit for a change of pace.
OR
Whole Food Option: 5 oz chicken or turkey breast and 2 cups of veggies (carrot sticks, celery, etc.)
Meal #3 : 6 oz chicken, turkey and tuna or protein of your choice.
6 oz sweet potatoes or carbohydrate of your choice from the list of carbohydrates (1/2 cup size)
1 cup vegetables (broccoli, etc.) or salad with 2 Tbsp vinegar and oil dressing or other light dressing under 80 calories.
Meal #4 : 1 scoop protein shake with water – NO fruit. Total of 100-120 calories.
Meal #5 : 6 oz 93% lean beef or other protein of your choice
6 oz sweet potato or carbohydrate of your choice from the list (1/2 cup)
2 cups vegetables
Meal #6 : 3 oz lean protein
½ cup of cottage cheese (low fat)
1 cup vegetables

Master Food List

Substitute freely within a category for variety
You can have unlimited amounts of non-starchy vegetables on this plan!

Lean Proteins – chicken, tuna, fish, turkey breast, lean beef, shrimp, scallops, low carb yogurt (Light N’ Fit), egg whites, whole eggs, Ultra Size, Ultimate Muscle Protein, Muscle Provider.
Complex (natural) Carbohydrates – baked potato, sweet potato, brown rice, cream of rice, rice cakes, oatmeal, kidney and lima beans, corn, lentils, peas, low carb tortillas, and ezikiel bread.
Fresh Fruit (not dried or canned) – apples, apricots, avocados, berries, cantaloupe, cherries, grapefruit, grapes, honeydew melons, nectarines, oranges, papaya, peaches, plums, strawberries. (unsweetened frozen fruits are acceptable as part of your total fruit intake)
Non-starchy Vegetables – asparagus, broccoli, green beans, cabbage (all varieties), carrots, cauliflower, celery, cucumbers, kale, lettuce (all varieties), onions, peppers (green, red, jalapeno, etc.), radishes, spinach, string beans, squash (summer varieties only), tomatoes, water chestnuts, zucchini.
“Healthy” Fats and Oils – flax seed oil, safflower oil, sunflower oil, walnut oil, olive oil, almonds, Brazil nuts, filberts, pecans, pine nuts, walnuts, heavy cream, real butter, and lecithin granules. *This group can only be subbed for salad dressings.
Free Foods List - vinegar, lemon juice, mustard, garlic, mushrooms, onions, cucumber, lettuce, chili peppers, diet beverages, coffee, water, iced tea, dry seasonings, salt, pepper, sugar-free jell-o, sugar-free gum, single serving of ketchup, and Red Hot.


It is absolutely essential that you drink plenty of water. The more water you can consume, the faster you will be eliminating fat from your body. You should get in the habit of carrying a bottle of water around with you. You should be certain to consume at least ten 8-ounce glasses of water per day. It would be far preferable to drink at least two 64-ounce bottles of water per day. If you drink a can of diet soda, or have a glass of iced tea, this will count as one glass of water.

You must not miss meals. If you do not eat at least four times a day you will not succeed. For this more than any other plan, preparation is key. Know that you will be in the middle of nowhere when mealtime rolls around, that you will have brought something to eat with you. If you know that you will be in the middle of a meeting when mealtime comes around, bring a meal replacement with you so that you do not activate your starvation-protection mechanism. You don’t have to eat a meal, you just have to ingest the proper amounts of carbohydrates, protein, and fat. Prepare a thermos full of protein drink, to have throughout the day. Think ahead. Plan for your success.

Weigh and measure everything you eat. Do not assume it is the right amount. Do not guess the amount of any of the portions. Get it right and reap the benefits.

If you happen to overeat one meal, do not under-eat during the next meal. In other words, do not alter any meal based on a mistake you made on the meal prior to that, or in anticipation of a meal that is ahead of you. By doing this you will have ruined two meals. Each meal is its own separate entity, and is not reliant on any other meal. We are attempting to create an environment for your metabolism. Allow that environment to be as stable as possible. The same applies to under-eating. Do not eat more the next time.

Have an eating time frame. Between the hours of _:_ _am – _:_ _pm.
You should have at least a 12 hour time frame where no food is consumed!
Carry a water bottle everywhere!
Season as much as you need.

Effective Training (Gain Muscle and Lose Fat)

3-4 sets = fatigue of muscles
10-12 reps = build muscle (no more than twelve reps for figure unless doing legs.)

Chest and Triceps 3-4 sets, 10-12 reps, same day
Chest : Pick 3 0r 4
Pushups – 3-4 sets of as many reps as you can
Bench Press – if no spot then use dumbbells to prevent injury
Incline Dumbbell Press – Hits top of chest
Flat Bench Dumbbell Press
Chest Fly Machine
Triceps : Pick 3
Straight Bar Cable Pull Down – you can use the triangle or rope if you want to too
Rope Pull Down – Or straight bar or triangle
Dips on the Bench – Keep your butt close to the bench. Harder if your feet are elevated
Cable Reverse Pull Down – Palms are facing ceiling
Dumbbell Kickbacks – Hold your elbows high and extend the arm toward the ceiling

Back and Biceps 3-4 sets, 10-12 reps, same day
Back : Pick 4 or 5 always do lats as one of your picks
T-Bar Row
Lat Pull Downs – On cables go wide over humps, lean back and pull down chest
Triangle Pull Down on Cables – Sit straight up and pull to chest
Back Extensions
Reverse Fly Machine – Just reverse sit
One Arm Dumbbell Rows
Biceps: Pick 3
Hammer Curls with Dumbbells
Straight Bar Cable Bicep Curls – Use small straight bar
EZ Bar Curls – preacher curl position. Stand or sit
Dumbbell Curls
Preacher Curl Machine

Shoulders 3-4 sets, 10-12 reps, do all six with abs in between
Military Press with Bar – add squat for intensity
Dumbbell Shoulder Press – make sure together at top
Dumbbell Lateral Raise – out to the side and shoulder height
Dumbbell Front Raise
Rear Fly Machine
Upright Rows on the Cables

Legs day one 4-5 sets, 15-25 reps,
Do lat pull downs again on this day (hit lats twice a week)
Walking Lunges – add weight for intensity
Step Ups on the Chair – right up right down etc.
Squats on Smith Machine
Calf Raises – keep it seated

Legs day two abs on this day 4-5 sets, 15 reps
Legs : do all of them. Stretch afterwards!
Leg Press Machine
Leg Extensions – keep toes flexed
Leg Curls – on ankles
Ball Curls – lay on the floor, legs on ball, hold hips off floor and curl ball to butt
Abs : make sure you do all of them
Cable Wood Choppers – 3 sets of 12 each side
Assisted Leg Raises – 3 sets of 10-12
Trunk Raises – 3 sets of 9-12