The following is a lean muscle meal plan developed by fitness model and athlete Michael Dean for our collaboration together with Spartan Race on how 4-week lean muscle workout plan.
Here’s what Dean eats in a day to sculpt his lean physique while also giving him enough calories and the appropriate to fuel his workouts and recovery.
The 4-Week Lean Muscle Meal Plan: A Day of Eating
8 a.m.: Breakfast
350 calories
- 2 eggs
- ½-cup of oatmeal
- 1 tablespoon of peanut butter
- A small handful of strawberries
- A dash of honey
10 a.m.: Snack
200 calories
- Protein bar or shake
12 p.m.: Lunch
450 calories
- BBQ turkey meatballs with white beans (a Trifecta Nutrition meal with 32 grams of protein, 31 grams of carbs, and 15 grams of fat)
2 p.m.: Pre-Workout Snack
200 calories
- 2 rice cakes
- 1 tablespoon of peanut butter
6 p.m.: Dinner
450 calories
- Beef stew with veggies and brown rice (another Trifecta Nutrition meal that has 33 grams of protein, 32 grams of carbs, and 16 grams of fat)
8 p.m.: Evening Snack
300 calories
- 1 Halo Top ice cream
How to Personalize Michael Dean’s Nutrition for Yourself
Dean is 5’11” and 195 pounds. He required about 1,950 calories per day, 150 grams of protein, 155 grams of carbs, and 81 grams of fat. Since everyone is built differently, your total intake will need to vary from Dean’s. Here’s how to personalize it for yourself, according to him:
- Use a simple calorie and macro counter to find out what your needs are and start designing your own meal plan around what you learn.
- If you’re struggling to lose a bit more weight or fat, your macros will need tweaking, or you could be eating a bit too many total calories.
- If you’re sluggish on your runs, you might not be consuming enough carbohydrates to fuel them.
- If you’re not building muscle or losing too much weight, you might not be getting enough protein or total calories.
Related: 6 steps to starting a new diet plan that works for you
