Dad Bod: Lean Mass Gain Eating Plan for Men

LEAN MASS GAIN

ALL-IN-ONE GUIDE

EATING PLAN

SEVEN-DAY EATING PLAN FOR MEN

This low-calorie, high-protein meal plan consists of healthy, simple meals and snacks that are easy to prepare. There are three meals and two snacks every day. Shakes can also be used for your convenience to help you reach your protein requirements.

HOW DOES IT WORK?

The eating plan is low in calories to help you achieve a negative energy balance and lose weight. The calorie restriction is spread over all days to consume approximately the same amount of calories daily.

Protein is well known for helping with weight loss. Protein increases satiety to help you feel fuller for longer, leading to a lower calorie intake. It also plays a role in maintaining and increasing muscle mass to improve body composition. All these eﬀects support a better body composition and lower body fat mass.

YOU SHOULD FOLLOW THIS MEAL PLAN IF YOU:

• Want to lose weight or maintain your weight loss.

• Prefer a high protein eating plan with a lower fat and carbohydrate content.

• Are looking for an easy meal plan to follow without too much hassle.

• Need regular meals/snacks during the day to maintain energy levels.

• Prefer to eat breakfast and enjoy having snacks.

Use the food exchange list provided at the end of the document to replace any foods that you dislike, are allergic to, or would simply like to deviate from.

NUTRITION

UNDERSTANDING NUTRITION

Understanding the basics of nutrition is a critical part of your journey to a ﬁtter, healthier and happier you.

MACRONUTRIENTS

Macronutrients are the nutrients the body needs in large amounts to function optimally. These nutrients include carbohydrates, fat and protein.

CARBOHYDRATES

Carbohydrates—also known as carbs—are broken down into individual glucose, fructose or galactose molecules through digestion. Glucose is your body’s preferred energy source. If you do not consume enough carbs, your body can get glucose from glycogen stores or muscle tissue by breaking down the protein. When you take excessive quantities of carbohydrates, and your glycogen stores are full, your body stores the rest of this energy in the fat cells.

FAT

During digestion, fat is broken down into smaller fatty acids and then transported to the rest of the body. The primary function of fat is to provide energy. Fat also forms part of cell membranes and provides you with fat-soluble vitamins.

PROTEIN

Protein plays a role wherever the body is growing, repairing or replacing tissues. It supports lean muscle tissue growth by using amino acids to build tissue. Protein plays a vital role in speciﬁc components of your immune system, hormones, nervous system, and organs. Your body can break down protein to provide energy and glucose when it does not have enough.

SO WHERE DO CALORIES AND KILOJOULES FIT IN?

Calories and kilojoules are diﬀerent metric units that measure the same thing—the energy in food. These units are used to measure the amount of energy within food or how much energy your body is expending in a day.

SUPPLEMENTS

GUIDE FOR ESSENTIAL FOR RESULTS

BLEND DESIGNED TO FUEL YOUR WORKOUTS

• Power & Performance + Hydration

• Enhance muscle gains & Supports Recovery

• Ensure peak performance and sustained energy

• Optimal muscle support & recovery

• Optimal nitrogen retention & amino acid conversion

• Easy digestive whey protein isolate, hydrolysate & concentrate

ADD-ON TO ACCELERATE RESULTS

• Enhances testosterone levels

• Controls estrogen levels

• Boosts strength and lean muscle mass

• Boost muscle training intensity & stamina

• Promotes muscle stamina, strength & Recovery

• Stimulant Free

Only eﬀective when combined with a balanced, energy-restricted eating plan and regular physical activity.

MONDAY

• Smoothie made with: 50g oats

• 1 small banana

• 3/4 cup blueberries

• 250ml low fat milk

• 2 tsp honey

• Cinnamon to taste

• 2 scoops BlueLab 100% Whey

BREAKFAST SNACK

1-2 tins tuna, drained and mixed with:

• 2 tbs low fat cottage cheese

• 3 slices rye bread

• 2-3 cups mixed salad with 1 tbs olive oil and lemon juice dressing

• 2 Scoops Bluelab Whey

LUNCH SNACK

Stir fried chicken (200 g raw) with:

• 3 cups stir fried mixed vegetables

• (carrots, peppers, cabbage)

• 1 cup rice, cooked

• 1 tbs toasted sesame seeds

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

WORKOUT TIME

• 1 Scoop All9 Amino

TUESDAY

• Overnight oats made with:

• 90 g oats

• 250 ml low fat milk

• 220 g plain low fat yoghurt

• 3/4 cup berries

• 2 Tbs nut butter

• Cinnamon to taste

• Roasted chicken (200 g raw)

• 2 Tbs hummus

• 1 cup rocket

•

• 2 cups roasted vegetables

• Hake (270 g raw) cooked with:

• 1 medium baked potato

• 1 1/2 cup stir fried green beans, onion and peas

• 1 cup cauliﬂower, cooked

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

• 2 scoops BlueLab 100% Whey

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

WORKOUT TIME

• 1 Scoop All9 Amino

WEDNESDAY

• 4 whole eggs with 4 egg whites,

• scrambled

• 3 slices rye bread

• 3 Tbs low fat cottage cheese

• 200 g plain low fat yoghurt

• 1 apple

• Lean beef mince bolognese (200 g–240 g raw) made with:

• 1 can chopped tomatoes

• 1 small onion

• 2 cups pasta, cooked

• 60 g mozzarella cheese

• Grilled chicken breast (200 g raw)

• 1 medium sweet potato, cooked

• 1 cup roasted butternut with cinnamon

• 2 cups cooked mixed green vegetables

• 1/3 avocado

• 2 scoops BlueLab 100% Whey

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

WORKOUT TIME

• 1 Scoop All9 Amino

SNACK

BREAKFAST

LUNCH SNACK

THURSDAY

• 90 g raw oats

• 250 ml plain low fat milk

• 1 cup berries

• 1 small banana

• 10 almonds

• 2 tsp honey

BREAKFAST

• 1 wholewheat wrap ﬁlled with:

• Lemon and herb chicken (200 g raw)

• 1 cup sliced tomato and onion

• 1 cup spinach

• 1/3 avocado

• 2 scoops BlueLab 100% Whey

LUNCH SNACK

• Lean meat balls (220 g raw) with:

• 1 cup rice

• 1/2 cup homemade tomato sauce

• 2 cups green salad with 1 Tbs olive oil and lemon juice dressing

DINNER

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

30 MIN PRIOR TO BED

WORKOUT TIME

• 1 Scoop All9 Amino

FRIDAY

• 90 g raw oats with:

• 3 Tbs nut butter

• 1 banana

• 250 ml low fat milk

• 200 g low fat yoghurt

BREAKFAST

• 1–2 tins tuna, drained and mixed with:

• 2 scoops BlueLab 100% Whey

• 3 Tbs low fat cottage cheese DINNER 30

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

• 2 scoops BlueLab 100% Whey

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

WORKOUT TIME

• 1 Scoop All9 Amino

SNACK

• Pancakes made with:

• 70g raw oats

• 2 eggs with 4 egg whites

• 2 small bananas

• Top with 2 tsp honey:

• 1 cup berries

• Cinnamon to taste

•

• 2 scoops BlueLab 100% Whey

BREAKFAST SNACK

• Grilled beef ﬁllet steak (200–240 g raw)

• 2 medium sweet potatoes

• 2–3 cups mixed salad with

• 1 Tbs olive oil and lemon juice dressing

• 1/3 avocado

• 2 scoops BlueLab 100% Whey

LUNCH SNACK

• Grilled pork chops (220 g raw)

• 2 cups steamed green vegetables

• 1 gem squash, cooked

• 2 medium potatoes, mashed

DINNER

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

30 MIN PRIOR TO BED

WORKOUT TIME

• 1 Scoop All9 Amino

SUNDAY

• Omelette made with:

• 4 eggs and 2 egg whites

• 1 cup mushrooms

• 1 cup spinach

• 5 cherry tomatoes

• 80 g grated mozzarella

• 3 slices rye bread

• 1 apple

• 2 scoops BlueLab 100% Whey

BREAKFAST SNACK

• Chicken kebabs (220 g raw)

• 1 corn on the cob

• Tomato and butterbean salad made with:

• 1 cup tomatoes

• 1 small red onion

• 1 cup butterbeans

• 1 Tbs olive oil and lemon juice dressing

• Hake (270 g raw) cooked with chilli, ginger and soy sauce and served with:

• 3 cups stir fried mixed vegetables

• 2 cups couscous cooked

DINNER

• 1 Scoop Creatine Hydrator

• 2 Testo gH Ultra Tablets

• 2 scoops BlueLab 100% Whey

• 1-2 Scoops Bluelab Whey with water

• 2 Testo gH Ultra Tablets

30 MIN PRIO TO BED

WORKOUT TIME

• 1 Scoop All9 Amino

FOOD EXCHANGE LIST

NON-STARCHY VEGETABLES

A serving of leafy greens is about 2‒3 cups. For all other non-starchy vegetables, ½ cup cooked or 1 cup raw is a serving.

1 serving = approx. 105 kJ (25 calories), carbs 5 g, protein 1‒2 g, fat 0 g

Artichoke

Asparagus

Bamboo shoots

Bok Choy

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliﬂower

Celery

Chard / Swiss chard

Chives

Coriander

Cucumber

Eggplant

Fennel

Green beans

Greens (beet, collard, dandelion, kale, mustard, turnip)

Horseradish

Leeks

Lettuce, all

Microgreens

Mushrooms

Okra

Onions

Parsley

Peppers, all

Radishes

Rocket

Salsa

Sea vegetables

Snap peas, snow peas

Spinach

Spring Onions

Sprouts, all

Squash (delicta, pumpkin, spaghetti, yellow, zucchini)

Tomato

Turnips

Vegetables, fermented

Watercress

FRUITS STARCHES

1 serving = approx. 60‒120 calories, carbs 15‒30 g, protein 0 g, fat 0 g

1 serving = approx. 70‒140 calories, Carbs 15‒30 g, Protein 3‒6 g, fat 0 g

Blackberries

Boysenberries

Cranberries, unsweetend

Loganberries

Raspberries

Strawberries

Apple Plum

Naartjie

Orange

Grapefruit

Wholewheat wrap

Quinoa

Butternut

Pumpkin

Sweet potato

100% rye bread

Rice cakes

Oats

Only eﬀective when combined with a balanced, energy-restricted eating plan and regular physical activity.

SERVING

1 x 20 cm

½ cup cooked

1 cup cooked ¾ 1 cup cooked

½ cup cooked

1 slice (20 g)

2 rice cakes ⅓ cup uncooked

FOOD EXCHANGE LIST

1 serving = approx. 45 calories, carbs 0 g, protein 0 g, fat 5 g

1 serving = approx. 150‒220 calories, carbs 0 g, protein 14‒28 g, fat 1‒9 g

1 serving = approx. 45 calories, carbs 0 g, protein 1 g, fat 5 g

SERVING

Avocado

Butter

Coconut milk, regular Cream Cream cheese

Oils, cooking: coconut (virgin), grapeseed, extra virgin olive, sesame

Oils, salad: Almond, avocado, canola, flaxseeds, grapeseed, hempseed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut

Mayonnaise (unsweetened – made with avocado, grapeseed or olive oil)

Olives, black or green

Salad dressing made with quality oil

MCT powder ½ MCT oil

Sour cream

Animal proteins:

Bacon

Beef

Cheese: Cottage Feta

Goats cheese

Mozzarella

Ricotta

Meat:

White or dark meat

Lamb, leg, chop, or lean roast

Pork, tenderloin

Sausage Turkey, white or dark meat

Venison/Game

Eggs, whole

Egg whites

Fish:

Hake and white ﬁsh

Herring

Mackerel Salmon

Sardines (in water or oil)

Trout

Tuna, canned (chunk light or solid light, in water or brine)

Yellowtail

Shellﬁsh (shrimp, crab, lobster, clams, mussels, oysters, scallops)

Almonds

Almond butter

Brazil nuts

Cashews

Chia Seeds

Coconut, dried

Flaxseeds, ground

Hazelnuts 5

Hemp seeds

Macadamia

Nut & seed butter

Peanuts

Pecan halves

Pine nuts

Pistachios

Pumpkin seeds

Sesame seeds

Soy nuts

Sunﬂower seeds

Walnut

Only eﬀective when combined with a balanced, energy-restricted eating plan and regular physical activity.