No matter how hard you’re working out, your body won’t change for the better unless you change your diet. What is a diet anyway? Most “diets” are constructed around the idea of eliminating things or favoring certain types of foods over others.
However, if you’ve tried any of the buzzy ones these days—Keto, Paleo, high fat, high protein, low carb—you’ve probably realized they’re unsustainable. Sure, they may work initially, and that friend that went on the Keto diet and dropped 30 pounds isn’t lying. But watch what happens to that friend over the next several months or if they’re lucky, years. There are exceptions to this rule but for the majority of people, extreme eating protocols just don’t work long-term.
To us, a “diet” is really something that should work forever. And we prefer the term “eating plan” for that exact reason. That’s why we’ve curated a collection of flavorful recipes that are great for building muscle and burning fat.
In this PDF, you’ll get 19 recipe ideas for breakfast, lunch, dinner, and snacks that we promise come straight from our daily routines.
Need help with portion control or modification? Send us a DM on Instagram, or join our exclusive Members Only group and post a question.
Good foods and a good diet are what build strong and lean muscle. All foods are made up of the macronutrients: protein, carbohydrates, and fats. All three of these macronutrients play their own role in the body. With the right combination of macronutrients you’re able to build muscle and burn fat more efficiently. The foods we eat not only affect our physical appearance, but our mental health as well, including everything from focus and concentration to our moods and emotions.
If you’re serious about wanting to build muscle and lose fat, then the very first thing you need to do is start eating right, and that starts by putting goods foods in your body. These are the 25 of the best foods for building lean muscle in each of the macronutrients categories: protein, carbohydrates, and fats.
Throughout the day we are either in an anabolic or catabolic state. In an anabolic state the body is essentially repairing and growing. In a catabolic state we’re breaking down. Both are normal processes, but when attempting to build muscle, we want to be in an anabolic state as much as possible. Consuming protein supports that.
How carbohydrate work in the body
The primary function of carbohydrates in the body is an energy source. The trick is, consuming the right type carbohydrates and the right amount. It’s very easy to overeat carbohydrates.
There are different types of carbohydrates ranging from simple to complex. Simple carbohydrates, such a sugar, cause a sharp insulin response, and are processed very quickly by the body. Complex carbohydrates such as sweet potato or oats, cause a gradual insulin response, and are processed much more slowly. Keeping our blood sugar and insulin responses in check are essential for fighting fat storage.
Fiber, which is also considered a carbohydrate remains relatively unchanged in the body, this helps with digestion.
How fats work in the body
While there are also different types of fats: saturated, unsaturated, polyunsaturated, and monounsaturated, fats play a different role than proteins and carbs. While fats are also an energy source, they are more involved in regulating hormones. Fats are essential, but striking the right balance is also tough. Fats are calorie dense (9 calories per gram, compared to the 4 calories per gram that proteins and carbs have).
The right combination of macronutrients for building muscle
For the most part, 9 times out of ten, if you can’t add muscle, it’s probably because you’re not eating enough food. It doesn’t matter how much time you spend in the gym, or the amount of weight you lift, your diet will make or break gains. On the other hand, if you’re gaining too much fat, then you’re probably eating more food than you think (or your macronutrients are off). For a more in-depth breakdown on how to figure out what your own individual body needs, check out our piece on intuitive eating for lean muscle.
The best sources of protein
1. Chicken
If there’s a staple to muscle-building, this is it. Chicken is loaded with protein and low in fat. Here’s the deal though: go with skinless breasts. Thighs, legs, wings, and the skin, all add on unnecessary fat content. A 4 oz serving of grilled chicken breast has about 28 grams of protein, 3 grams of fat, and a total of 130 calories. You could also go with extra lean ground chicken. The macronutrients are about the same.
The best (and easiest) ways to eat chicken
Grill it
Bake it
Fry it up with onions and peppers
Crock-pot it for a pulled version for your homemade bowl
Pounding down chicken everyday will get old. We didn’t need to tell you that. The calorie and macronutrient breakdown is very close to chicken. Turkey has slightly more protein and slightly less fat, but it doesn’t make much of a difference. Eating both birds are great for building lean muscle and keeping fat off. You can also find the extra lean ground turkey as well.
The best (and easiest) ways to eat turkey
Bake it for Thanksgiving dinner (and, of course, leftovers)
Grill it as burger patties with spinach and onions
Turkey soup, turkey chili, and turkey tacos are just as good as the chicken ones, too
It’s important we put “extra lean” in there. There’s a lot of beef to chose from and a lot of it can be loaded with extra fat. For example, that burger you ate on your last summer vacation. Bet you it was 80% lean, not 96%. It was probably juicy and delicious, but not the best for you waistline. Here’s the numbers: 4 oz of 80% lean beef has about 300 calories, a whopping 23 grams of fat (9 of which is saturated), and only 19 grams of protein. Now, 96% lean at 4 oz has about 140 calories, only 4.5 grams of fat (2 of which is saturated) and 24 grams of protein. Math!
The best (and easiest) ways to eat ground beef
Burgers with onions and mushrooms
Bake it into a solid winter meatloaf
Stuff bell peppers and bake it
Two words: Sloppy Joe (but now it’s leaner)
Tacos are a given
4. Jerky
This is one of your new travel essentials. There are only so many protein shakes you can drink while on the road, on the trails, or in the water. Jerky is a nice sub in. For the longest time, jerky typically was loaded with extra sugar and salt, but these days there are better, cleaner options.
5. Salmon
Salmon is another staple, but there’s acommonly overlooked caveat to eating it. Here’s the deal: go with wild salmon, it’s lower in overall calories, lower in total fat (and saturated fat), has a better ratio of Omega-6: Omega-3 fatty acids, and the protein content is about the same. Also, be weary of the salmon at restaurants, it certainly will be shellacked in butter or something with even more fat.
The best (and easiest) ways to eat salmon
Grill a slab of the wild stuff and enjoy
Ever tried poke? You’re missing out
Ever tried ceviche? Again, you’re missing out
6. Tuna
If you’re thinking canned tuna, consider that your emergency protein. Get home late from work, no time to cook, and no energy to move, the canned stuff is easy. But choose wisely. Mercury content in fish can be a scary thought. Go with light tuna for lowest amount of mercury. Also, get it in water, not oil. Again, you don’t need anymore extra fats. There’s plenty of fat in fish.
If you’re at a dinner party, don’t stress going a little overboard on these. (We’re talking about the ones that aren’t fried.) They’re relatively low in calories, but high in protein, especially for their size. The only time you could get yourself in a little trouble is with how it might be prepared at a restaurant. There is a big difference between shrimp cocktail and shrimp scampi.
The best (and easiest) ways to eat shrimp
Cocktail shrimp is your go-to
Fry it up with some asparagus, onions, and peppers
Swap out boring ol’ grilled chicken for shrimp in your salad
8. Eggs
One of the best things about eggs is that it’s so quick to make. You can make a fancy pants, gourmet omelet in under 10 minutes. Eggs are loaded in protein, and if you want less fat you can easily keep the yolks out. But if you’re going a bit lower carb for the rest of the day, you can add a couple extra ones in. No better way to start the day. Only negative: they sorta smell like farts.
The best (and easiest) ways to eat eggs
Throw every veggie you have on hand into an omelet
Throw every veggie you have on hand into a scramble
Toss them in a low-carb wrap for a high-protein, ab-friendly burrito
Hard boil them
9. Protein powder
Want an easy way to get a shot of protein in you with very little fat, carbs, and sugar? A good protein powder supplement. There’s plenty of them out there. You can go with either plant or something whey-based. The benefit of whey-based protein is that it typically has the highest amount of the amino acid leucine. Leucine has been shown to boost protein synthesis more than any other amino acid. This protein synthesis is an important biological process to building (and maintaining) muscle mass.
The best (and easiest) ways to use protein powder
Quick shake with water and unsweetened almond milk
Freeze it into some summer protein popsicles
Add it into your oatmeal for a pudding
Refrigerate it with peanut butter and oatmeal for high protein snack balls
10. No-fat Greek yogurt
The fact that Greek yogurt has a strong serving of protein per cup is nice, but what’s even better is that it’s loaded with probiotics to support the immune system and gut health. If you’ve ever experienced bloating or stomach discomfort like 99.9% of the human population, then it might be worth introducing yourself to the naturally-occurring lactobacillus bulgaricus and streptococcus thermophilus bacterias. They could just become your belly’s new best friend.
The best (and easiest) ways to use Greek yogurt
When it comes to tacos, swap out the sour cream for Greek yogurt
Add 1/2 scoop of your favorite protein powder to supercharge your yogurt
The best carbohydrate foods for muscle-building
11. Oatmeal
If there’s a staple in the carbohydrate department, this is it. Oatmeal is a low glycemic food which means that it doesn’t cause a massive insulin spike after consuming it. This is helpful when working towards muscle gain while attempting to keep fat off. In fact, there is a connection between a reduced glycemic load diet and weight management. A study in the American Journal of Clinical Nutrition found that people following a reduced GL diet had lost significantly more weight than the control group at 12 weeks.
12. Ezekiel cereal
If you’re keeping the chicken man in business, chances are you’re keeping the oatmeal man in business, too. But, we know, we know, both of those things get super old. If you need a change for breakfast and crave cereal, go with Ezekiel. It’s much like oatmeal when it comes to having a lower GL so it won’t spike your blood sugar. Another added plus of Ezekiel: you won’t find all the unpronounceable ingredients that are in the mainstream stuff.
13. Ezekiel bread
Bread is delicious. Now that that’s out of the way… Your typical bread is loaded with refined sugars, refined grains, and flour. All of that consists of less micronutrients and fiber than whole grains. If you’ve got the itch for bread, just like cereal, go with Ezekiel.
14. Quinoa
While quinoa is a carbohydrate, it’s actually loaded with protein, too. That’s a great thing. It’s also packed with the mineral zinc which helps support healthy testosterone levels, an added bonus for building and maintaining muscle. The only thing to be careful with quinoa is the portion size. It’s very small and very easy to over-serve yourself. Quinoa is definitely a good choice, but too much carb is still too much carb.
15. Sweet potato
Both sweet potato and white potato have about the same amount of calories and carbohydrates. So what’s the difference? Again, it’s the lower GL in the sweet potato that gives it the win. Sweet potato is also slightly higher in fiber which helps keep you feeling full. Important note: sweet potato fries are not sweet potato, well, they are, but they’re fried in oil. Far from the same thing, just saying.
Cereal cravings, bread cravings, and of course, pasta cravings. Instead of going with regular pasta, grab a whole wheat version for more fiber, more protein, and a lower GL. Pasta can be sneaky too, serving sizes are much smaller than you think. Be careful when preparing so you know how much you’re taking in.
17. Broccoli
There’s a lot of reasons broccoli has been the most-mentioned veggie in the fitness community. It’s loaded with calcium, in fact, almost as much as a glass of milk. Surprisingly, it has even more vitamin C than an orange. It’s also a good source of vitamin K, folate, potassium, and fiber. Broccoli is super-low carb power food. It’s the perfect veggie for keeping calories down, helping you feel full, and still loads you up with micronutrients.
18. Pomegranate
Pomegranate juice is high in polyphenols which are powerful antioxidants that help fight disease, but that’s not the only punch it’s packing. One study of 60 individuals found that pomegranate juice had reduced blood pressure and reduced anxiety. Wait! There’s more: subjects experienced salivary testosterone levels increase nearly 24%. More testosterone, more muscle.
19. Cherries
Sometimes that post-workout soreness can be a little annoying, right? Even if you are a hardcore “no-pain, no-gain” type, waking up stiff and sore gets real old, real fast. Tart cherries might actually help with that. A study in the Journal of the International Society of Sports Nutrition looked at a group of 54 healthy runners. Half consumed tart cherry juice twice per day for 7 days prior to a race and the other half consumed a placebo. After the race, researchers asked runners about their soreness and found that the tart juice drinkers were less sore.
20. Grapefruit
This is a high-value ball of 40 calories. Not only does the American Institute for Cancer Research consider grapefruit one of the foods that helps fight cancer, it could also help keep fat off. A study in the Journal of Medicinal Food looked at a randomized group of 91 subjects weight and insulin levels with grapefruit supplementation. Subjects that supplemented with grapefruit saw a reduction in insulin levels compared to the placebo group.
The best fat foods for muscle-building
21. Avocado
While avocado is a fruit, its macronutrient profile doesn’t seem like it. Avocado is a calorie-dense, high-fat food, but that fat is monounsaturated. Monounsaturated fat has been shown to increase testosterone levels. Avocado is also a good source of fiber to aid in digestion and help keep you feeling full. The only thing is: don’t have avocado toast on it’s own. Add in few egg whites on the side to balance out the carbs and fat with protein. Caveat: avocado is very high in fat and calories can rake up quickly, read our story about how avocado could be a fitness facade.
22. Extra virgin olive oil
Why extra virgin olive oil versus all of the other oils out there like vegetable oil or canola oil? It comes down to the process of how it’s made and ends up on your table. All oils are fats, that’s a given. But the refined processes that canola and vegetable oils go through make them less appealing (or even healthy). The oil is usually extracted by heat or solvents, whereas extra virgin olive oil is extracted through completely natural processes.
23. Nuts
Almonds, walnuts, and pistachios are all very similar so the choice is yours. However, there are two important caveats: first, go with the natural versions, you don’t want any added sugars on them. Second, be mindful to eat them in moderation. Nuts are very easily overeaten and portion sizes are a lot smaller than you might think. These are your quick grabs while on the road or mid-day snacks.
24. Natural almond butter
Whether you need to get your total calorie count up for the day or you’ve got a late night craving, a little almond butter is nice to have around. Again, it’s a nut so the same rules as above apply.
25. Flax seeds
Consider this your little dusting of the good stuff. Add it to your oatmeal or protein shake in the morning or your afternoon salad. Aside from the usual helpful benefits from the fat contents, flax seeds are a good source alpha-linolenic acid (ALA) which may have some positive health and anti-inflammatory effects.
Support your new diet with a great workout plan
Along with your new approach to food and eating right, you’ll want to pair it up with a great workout plan. We suggest you look at our page of 30 FREE workout plans, but if you’re looking for more muscle, fast, check out either or 4-week Bulk Up plan or the 3-day Monster plan.
First things first: Strength training cannot be neglected, especially if you’re trying to build lean muscle and lose weight. Forcing your body to push weights and challenge yourself week-over-week to do more is what drives results. Yes, there’s a whole lot you can make happen with your bodyweight alone or with a pair of dumbbells, we’ve written about that time and time again, more specifically, in our best bodyweight workouts story. But, strength training is king when it comes to the physique or figure.
Now, if you’re short on time, traveling, or are a bit more busy than usually (hello, holiday season), then you can always replace the weight lifting temporarily and do bodyweight circuits or HIIT workouts to keep everything in check.
The Just One workout plan was designed specifically to make you think less. It’s one full body workout that you can do 3-4 days per week with a day of rest or cardio in between. But what about variety? That’s important, yes, but this is a short-term plan, and the one workout is covering all of your bases. Exercises, sets, reps, rounds, etc., can all be changed in 2 or 3 weeks. Consider this one of your go-to plans for a week-long vacation. You can also check out our 2-dumbbell workout plan with both a 4-day option and 3-day option.
Directions
Complete this ONE full-body circuit workout, 3-4 days per week on non-consecutive days for 1-3 weeks. You can do HIIT cardio (10-20 min) and/or 40 minutes steady-state cardio (bike, jog, row, ski, swim), on the other days. With every week, attempt to either become faster, or add work to the workout.
Low lunge mountain climber x 10 / side
Alternating bent-over row x 10 / side
Deconstructed thruster (squat + press) x 10
Plank row x 10 / side
Floor press x 10
Push-up x 10
Getting in shape (and staying in shape) takes time and effort. It would be silly not to try and optimize all of that time and effort, right? The follow are a series of guidelines that originated as hard lessons learned from experience.
You’re now one step ahead when it comes to continuously seeing gains while reducing your odds of injury or burnout.
1. Rest is more important than you might think
Beating yourself into the ground is not a form of exercise. If you’re trying to build muscle and/or burn fat, hitting the gym day in and day out eventually catches up with you. And both beginners and advanced guys can fall into this trap. The beginner isn’t content with progress, so the more-is-better philosophy kicks in. While the advanced athlete might know the value of a good night of sleep and days off, sometimes the drive to keep pushing takes over. Either way, overtraining leads to injury and incredibly horrible irritability. Listen to the body, take days off, and get more sleep.
Brute strength is definitely impressive, and it does have its benefits, but is it worth the risk? You’re not going to give much of a sh*t about how much you can bench after you blow your shoulder with an impingement, or how much you can deadlift from the floor after a slipped disc. And you won’t be worth a damn in your sport of choice either. Stanford University must be onto something, as their football player injury rate dropped 87% with training director Shannon Turley shifting focus away from heavy lifting to flexibility and balance.
3. Stay away from super wide grips on the bench press
When you read about proper lifting form, one of the most important lifts to pay close attention to is the bench press. Ever get strange feelings in your shoulders after a “chest” day? Wonder why? It’s quite possible that you’re going at it with too wide of a grip, or you’re flaring your elbows out. (I personally was developing my shoulders, but also ripped them up.) So if you’re hittin’ the bench, tuck the elbows a bit and position your hands slightly inside shoulder width.
4. Don’t ever lose control of the weight
It’s not just “meatheads” who throw around weights. All of us have an inner-maniac that comes out when lifting or working out. It’s the natural feel-good endorphins and serotonin boost that provide that sense of well-being, slight euphoria, and even a level of aggressiveness. But when it comes to lifting and training, it’s a wise move to be conscious of your own body’s reaction to exercise and how much you can actually nudge it to push the envelope. Anyone can jerk, yank, or toss an extra 10, 15, 20+ pounds. But the risk-reward isn’t worth it. Control the weight and feel the movement. For more on how to increase your awareness of this, check out the Reconstruction plan which focuses on eccentric training.
5. Don’t always push it to the max
Hitting the gym with all you’ve got, especially to failure, is a great, but doing it day in and day out will catch up to you at some point. There’s a limit to everything—and that includes the body. If you’re continuously training to failure, no matter how much you eat, sleep, and reduce stress, it’s just not sustainable. For longevity, there should be weeks where you’re not pushing weight and exhausting yourself 100%. (I’ve found it useful scaling back on weight, volume, and intensity to about 80% every 4/6/8 weeks depending on how I’m feeling and performing.) If you’re seeing declines or not feeling as energized, it’s time to scale back.
Scratching your head on this one? Thought so. Checking the scale and looking in the mirror can be a dangerous game you play with yourself. For starters, your body weight fluctuates several pounds in a day depending on the food you’ve eaten and how much water you’re retaining. Checking the scale every day, every week is going overboard with obsession. As for the mirror, bodybuilders like to use it as an indicator of what body parts are lagging, but you can expect the same physiological impacts. (From personal experience, as I progressed over the years, checking the scale routinely and using the mirror has led to constant obsession over size, leanness, or both.) There’s nothing wrong with focusing on how you look, but the important thing is feeling good.
7. Only compete with yourself
Physical fitness is an individual sport, hobby, or challenge. Competitions and watching the next guy might give you that adrenaline rush to push further and longer. But for longevity, and a true sense of accomplishment, it comes down to competing with yourself. We all have limits and our bodies know just how far we can go. If you know deep down that you can’t do something, it’s better to progress slowly over time to get there. Mix a type-A personality with endorphins and a high-intensity workout and you’ve got a potential recipe for disaster.
Athletes of all levels can easily get stuck when there’s no goal or structure. Without a plan, vision, or goal there’s no defined way to get somewhere, or get back on track if you’re not seeing results. Beginners should always be following some type of programming to hit short-term and long-term goals. And advanced athletes, regardless of experience level, should have battle plans. (I remember hitting the gym for several months on end with no idea what I would do that day, I called it instinctual training. For some time it worked very well for me because I was very in tune with my body and what I could and couldn’t do, but after I while, I didn’t know where I stood and what I wanted. That’s when I knew a program needed to be put back in place.)
There’s a huge push in the industry around “compound, multi-joint lifts” because they “train the entire body,” “engage more muscles at once,” etc. (While I completely agree that basic movements, like the squat, deadlift, bench press, and overhead press, are your best muscle-builders, wear and tear catches up.) Working with suspension trainers and cables is a great way to strengthen stabilizer muscles while giving the joints a bit of a rest.
Been there before—excited to get a workout in, or not enough patience to properly get the blood flowing. Warm ups may be boring, but you’re setting yourself up for disaster if you skip them, especially if you’re an athlete who’s been in the game for a while. Something real simple would be to perform a couple reps of an exercise with minimal or no weight. On the bench today? Do two sets of six with the bar, nice and slow.
I never knew about a forearm stand until a few months ago. I obviously knew about a handstand, but not the forearm stand. As soon as I did learn about it, I tried many times, and failed many times. But this is what I do, experiment, constantly.
I’m hardly a yogi, but I have a lot of respect for the practice, and like to integrate some poses and flows when and where I can. Strength training is where I’m most experienced, but I find myself gravitating towards the yoga practice more and more.
During a recent trip to an intense 3-day yoga retreat in Miami, the second day of practice introduced the forearm stand. For someone that never goes to yoga class, I was apprehensive at first, but then decided to go for it. The following cues are all from our instructor Nadia Zaki (@constantlyevolving_nadiazaki). She made it possible.
1. Do more core activation before trying
What I learned is that you can’t just fling yourself up there. When everything is warm, more specifically, all of the muscles of the core, it’s a lot easier to stick once you get to the top.
2. Gaze towards my hands, not down into the ground
I can’t quite crack the code on why this helped, but it did. Every time I looked straight down, I wouldn’t get my legs far enough up. Once I gaze forward a little bit, everything clicked.
3. Tuck my elbows in closer to my body
This in a way goes with the core activation. I was letting my elbows flare a bit, which was throwing off my center of gravity, once I pulled them in, everything was much more stable.
4. Really sink my fingers into the ground
Sinking my fingers into the mat or ground gave me this sense that everything was actually grounded. When I concentrated there, I was glued to the ground and felt as though I could easily pull myself up.
5. Pull my legs and feet as close as possible to body
This was another very helpful one. For a while I was trying to fly up from the down-dog position, my core wasn’t activated enough, and I wasn’t in a stable position. Once I tip-toe’d my feet and legs closer to my torso, then tossed myself up, everything stuck.
6. Use the wall
The wall was my security blanket. I still need to use it from time to time. I constantly feel like I’m going to fall on my face, which I have a few times. When the wall is there, if you overshoot, it will save you. Once I got comfortable, I needed the wall less.
7. Commit
I always felt weird being upside down. I don’t have much of a problem with it when I do my bodyboarding, but when it comes to yoga and fitness, it’s still weird. Eventually, you’ve just got to commit. Fall on your face. Try again.
What’s next? Who knows? Maybe the handstand. I’m open to ideas. Thanks, Nadia.
If you drink here and there, will all of your hard work go to crap? No, not really. Is it possible to still lose weight or stay incredibly lean? Sure, but within reason. Does being 41 or 31 instead of 21 make a difference? Yes. Are there other factors that push the needle in either direction? Yes, lots.
Ultimately it’s going to come to down you to figure out what works (and doesn’t work) for you.
The cut-and-dry reasons why alcohol is garbage for gains
There are two big ones:
The extra calories quickly add up
It screws up all kinds of processes within your body when it comes to building muscle and burning fat
You’re putting crap fuel in your gas tank. You’re burning treated wood in your fireplace. You get the point…
If you’re good about your diet, you know what you’re consuming. A few drinks later and you can add 300, 400 or more calories on top. Drinking wine or mixed drinks? There’s a few sugar bombs for ya, too.
Going out for drinks anyway? Check out the Detox v2.0 plan when you’re back to work.
On the other hand, why it might not kill your gains
If you have a couple drinks here and there but your diet is amazingly consistently and on point, you’re most likely just fine. If you slip on your diet regularly, not so much.
The secret formula: how to drink and still make gains
If you’re dead-set on making a huge body transformation, there isn’t one. Don’t drink. If you’re in a good space with your body, these strategies could help keep you there.
1. Stay away from mixed drinks
They’re loaded with sugar. Whether it’s the cranberry juice, tonic, or whatever other weird flavored stuff there is out there, it’s all junk. If you like the hard stuff, mix it with club.
2. Load up on H2O
Drink one massive glass of water for every drink you have. It will help you stay hydrated for one, and secondly, the more water that’s in you, the less the other stuff is.
3. Cut back on carbs
This is a big one. Do it both the day of and day after. Is there science behind this? No idea. At the very least you’ve got less calories from carbs in you. But make sure to still keep the protein up. Only side effect is that you could feel a buzz a bit sooner—don’t know if that’s a good thing a or bad thing, guess it depends on who you ask.
4. Have a proteinini
You eat every 3 hours or so, right? Well, now you’re going however many hours drinking alcohol instead. Your muscles are crying, and if you’re in a dive bar they don’t really want those stale peanuts and pretzels. Here’s a trick. Have a ready-to-go protein packet with you. Although, chocolate protein doesn’t taste very good after a couple beers, IMO.
5. Pre-game with a heavy-duty workout
Before you decide to liquor up, hit the gym, lift heavy things and do some high-intensity interval cardio. Do big body parts like legs, back, chest. Save the arms and abs for another day.
6. Get back on track ASAP
Don’t let your diet slip, don’t skip a workout. Get back in there the next day—no matter how crappy you feel. Check out our 30+ FREE workout plans for all goals. And be sure to follow HFP on Instagram for our freshest stuff.
These days it seems to be all about full body workouts, but that’s not necessarily the end-all-be-all. There are so many different ways to train, and so many different ways to “be balanced” without hitting every muscle group in every single workout. Split routines are very popular alternative. Burnt out from HIIT? Strength hit a plateau? Give this one a go.
Three days of strength training is a good baseline for seeing results. There are several different ways to program split routines, but in this case, it focuses on one movement and the muscles that perform that movement: Pulling, squatting, and pushing. Each day is dedicated to one.
Pulling is performed primarily by the back, but is also supported by the biceps, forearms, parts of the shoulders. Pushing on the other hand is performed by the chest, shoulders, and triceps. Both pushing and pulling are also supported by the muscles of the core and legs, but the primary movers are the muscles listed above. Squatting is squared focused on the legs including the quads, hamstrings, glutes, and calves.
Considering that all movement is supported by all of the many muscles of the core; exercises to tax the core are also included throughout the week.
One day of HIIT cardio (15 minutes) and one day of long, steady-state cardio (45 minutes) is suggested.
Follow this programming for 4 to 6 weeks. With each week, slightly increase the amount of resistance you use or the number of repetitions you perform.
Upon completion of your final week, we suggest transitioning into a program with more full body workouts and/or one with more training frequency. Check out the 10×10 splits.
For a temporary dose of variation, follow the programming for two weeks.
The schedule
Day 1: Pull
Day 2: Active Recovery or HIIT Cardio
Day 3: Squat
Day 4: OFF / Active Recovery
Day 5: Push
Day 6: Long Cardio
Day 7: OFF / Active Recovery
Heavy seated row 5 x 8-10
Single-arm bent-over row 4 x 8-10
Extra wide-grip pull-ups 2 x as many as possible
Wide-grip pull-ups 2 x as many as possible
Cheat cable curl 4 x 8-10
ADVANCED BONUS: Bar muscle-up 2 x as many as possible
Rest 45-60s between sets.
Quick leg workout with a core warm-up and finisher.
Bird dog row
Front squat
Split squat
Bodyweight squat
Plank row
Complete the first and last exercise for 5 sets of 8-10 reps with 30-60 seconds rest in between sets. Complete the front squat, split squat, and bodyweight squat as a circuit for 5-7 rounds as quickly as possible. Each exercise should be done for 10 reps.
*DB bench press 5 x 8-10
Seated shoulder press 5 x 10 superset with heavy side lateral raise x 10
DB flye 4 x 10-12 superset with speed push-ups x as many as possible
Tricep pushdown 5 x 8-12
Bench curl up 5 x as many as possible
Rest 30-60 seconds between all sets and supersets.
*DB bench press is a drop-set.
Pull-ups are an essential functional strength exercise for everyone. If you ever needed to climb over a wall or pull yourself up from danger, having the ability to do pull-ups will make those tasks much easier. That said, pull-ups are not easy, but with the right exercises, a commitment to a workout plan, you’ll increase pull-ups in no time.
The three basics to get better at pull-ups are upper body strength, grip strength, and core strength.
1. Upper body strength. This includes your lats, rhomboids, and biceps.
2. Grip strength. This includes both your hands and your forearms.
2. Core strength. This includes your abs, obliques, and glutes.
What Could Be Stopping You From Increasing Pull-Ups
In most cases, people that have issues with doing pull-ups comes down to having weak upper body strength, grip strength, and core strength. However, sometimes, it’s just one of those things, two of those things, or all three. Everyone is a little different.
In order to increase pull-ups or be able to do your first one, it comes down to doing a combination of training that increases upper body strength, grip strength, and core strength. Our 4-Week Pull-Up Workout Plan will get you there.
The Best Exercises to Increase Pull-Ups
The following exercises are essential to increase pull-ups. Using them in the right combination will have you banging them out in no time. Here’s why:
Dead Hang
The dead hang will strengthen your back, shoulders, arms, and grip by simply jumping up on the bar and hanging there.
Scapular Pull-Ups
The scapular pull-up or scap pull-up is the next level up from the dead hang. While you hang from the bar you pull yourself up an inch or two with the muscles surrounding your scapular.
Assisted Pull-Ups
The assisted pull-up is the same thing as a pull-up, but you get an added boost from either a machine or bands.
Inverted Row
The inverted row is a modified pull-up. Instead of hanging from a pull-up bar and pulling up, an inverted row has you at a slightly angle and makes it easier to pull yourself up.
Side Plank
The side plank is an important exercise when trying to increase pull-ups because it will build core strength, specifically in your obliques which help stabilize your core when doing them.
Reverse Curl
The reverse curl is an excellent exercise for building up strength in your forearms which will translate well to pull-ups.
Hammer Curl
The hammer curl is another exercise exercise for building up strengthen in your forearms, similarly to the reverse curl but with a slightly different angle.
Machine Lat Pull-Down
A machine lat pull-down is essentially a pull-up but in reverse. You can use whatever resistance you can to build strength.
Machine Seated Row
The machine seated row is an excellent exercise for your entire back, particularly your rhomboids, which support your lats during a pull-up.
Back Extension
The back extension is an important exercise for building strength in your low back while moving in a different range of motion.
Farmer Carry
The farmer carry is an excellent exercise that serves double-duty when it comes to pull-ups. It will increase both your core strength and grip strength.
Dumbbell Row
The dumbbell row, similarly to the seated machine row will increase strength in your rhomboids which support your lats when doing pull-ups.
Wrist Curl
The wrist curl is very similar in purpose to reverse curls and hammer curls. They will build your strength and endurance in your forearms.
Bird Dog
Bird dogs are an excellent exercise that build core strength which will support your efforts on the pull-up bar.
Suspension Trainer Curl
The suspension trainer bicep curl is another excellent exercise that serves double-duty. It will help build strength in your biceps, forearms, and back.
Weight gain can happen very quickly in the fall and winter. The layers of clothing starts piling on and the foods get thicker and heartier. If you’re going to gain anything this fall and winter, make it muscle. Here’s how to keep your meal prep on point for the fall.
Try these three favorites when the temperatures start to drop.
Breakfast: Eggs with sweet potato and beet hash
Ingredients:
3-4 egg whites
1 whole egg
2 sweet potatoes
4 medium beets
Extra virgin olive oil
Salt
Pepper
Directions:
Skin beets and cut into cubes
Cut sweet potato into cubes
Preheat oven to 400 degrees
Place beets and potatoes on baking sheet with aluminum foil, cover with a little extra virgin olive oil followed by a sprinkle of salt and pepper
Bake for about 30 minutes, mixing them every 10 minutes or so, then remove
Cook eggs separately to your liking then plate
Add beets and potatoes to your skillet on medium to high heat for a couple minutes if you’d like to make them extra crispy
Serve
Lunch: Turkey and butternut squash stew
Ingredients:
1 lb. extra lean turkey tenderloin
1 medium butternut squash
1 yellow onion
½ cup vegetable broth
½ head cabbage
1 celery stalk
2 handfuls of mushrooms
Extra virgin olive oil
Salt
Pepper
Directions:
Heat a thin layer of extra virgin olive oil in a deep saucepan
Add diced onion until nearly brown
Add chunks of turkey tenderloin and cook for several minutes
Add vegetable broth, cabbage, diced celery, and mushrooms and cook approximately 10 more minutes
Add diced butternut squash and cover with lid
Once brought to a boil, lower the heat and let it simmer
Serve once stew thickens
Dinner: Salmon, brussel sprouts, and spaghetti squash
Ingredients:
1 lb. wild-caught sockeye salmon
1 big batch of brussel sprouts
1 medium spaghetti squash
Extra virgin olive oil
Salt
Pepper
Directions: (Spaghetti Squash)
Cut a ¼ in slit on each side of the squash from end to end
Poke a few additional slits throughout
Place the squash in the microwave for 5 minutes (this will make it easier to cut)
Remove the squash from the microwave and cut it in half
Gut out the seeds and cover the inside with a little extra virgin olive oil and salt
Place both sides of the squash (open-side down) in the oven at 400 degrees and bake for about 30+ minutes
Remove the squash and use a fork to pull the insides out
Directions: (Salmon)
Cut 1 lb. salmon into 2 pieces and place each on a large piece of aluminum foil
Lightly cover each in extra virgin olive oil and a dash of salt
Close the aluminum foil and place each on a pan in the oven at 425 degrees for about 15 minutes (Cook until internal fish temperature is at least 145 degrees)
Directions: (Brussel sprouts)
Cut brussels in halves and place on aluminum foil
Cover brussels in thin layer of extra virgin olive oil and dashes of salt
Bake in the oven at 400 degrees for about 30+ minutes, mixing every 10 minutes, and remove when browned
If you don’t go out to eat much, then enjoy yourself and eat whatever you want. But if you’re always out and not happy, consider this approach:
Restaurants are tough for a few reasons.
You don’t know exactly know what’s in their food, even the most basic things. Brussels sprouts, for example, sounds great! Except they’re probably loaded with salt and oil. The chicken or fish? Who knows what’s in that sauce. Is that butter? Oil? Something else? A combination of the two?
Serving sizes is another problem. There are pancake stacks, and there are pancake stacks.
The other issue is the combinations on plates. Breakfasts for some reason are always so carb-heavy. If you get an omelette, you’ll probably get home fries, and toast, and a side of fruit. It’s great that you’ve got the protein from the egg, but the protein is small compared to the three carbs on the side. And if there’s cheese in that omelet, there’s also extra fat in the mix.
Here’s what you do:
Breakfast:
Definitely go with the omelet and feel free to load it up with as many non-starchy veggies as you like—mushrooms, tomatoes, spinach, the works! If you’re out somewhere they’ll let you make substitutions, our ideal balance is 2 whole eggs and 2 whites, no cheese, and ask them to prep it with minimal oil or butter. For the side, go with plain oatmeal (no brown sugar; cinnamon is a good flavor-enhancer) OR the toast (plain with no butter or jelly). Use the toast to DIY an egg sandwich and you won’t miss the butter at all.
Brunch:
Maybe the smoked salmon? Unfortunately it probably comes on buttery or over-avocado-y bread. (Really, not a fan of avocado toast, please read this story on why.) Ask for it on plain butter-free toast or eggs could be your best bet here as well. Consider ordering off the lunch portion of the menu which is often a brunch option: a salad with the dressing on the side may feel more like lunch food but it’s great brunch—or even breakfast—food too.
Lunch or dinner:
Anything grilled, like chicken or fish, is what we’d order. Ask your server to hold any glazes or sauces and to go light on the butter or oil. Go with a veggie side instead of carbs. If it comes on or with a salad, ask for dressing on the side.
You will probably be over-served the foods you don’t need and under-served the ones you do. Remember: You don’t have to eat everything on your plate. There are always to-go containers. Don’t hesitate to make special requests and substitutions. Most restaurants these days are used to diet restrictions and are happy to accommodate you if you.
To plan your night out and still hit you fitness goals, check out digitalfitnessadvisor.com, our new customized programming service.
