Embarking on a journey to get lean involves a strategic approach that combines proper nutrition and exercise. This guide provides a comprehensive diet plan for beginners, focusing on losing fat while preserving muscle mass. As a registered dietitian and expert in weight management says, you shouldn’t starve your way to your desired shape.
Understanding the Basics of Weight Loss
Weight loss is a common fitness goal, but it's crucial to understand the underlying principles. The number on the scale reflects your total mass, encompassing bones, muscles, water, and fat. Fat loss, the primary goal for achieving a lean physique, occurs when you expend more calories than you consume, creating a calorie deficit.
Fat Loss vs. Weight Loss
It's important to differentiate between fat loss and weight loss. While weight loss may involve losing water, muscle, or fat, fat loss specifically targets the reduction of body fat stores. Body composition matters more than the number on the scale. Our bodies are made up of water, muscle (lean mass), and fat mass. Losing fat and making muscle results in a lean, toned look.
How to Burn Fat
The amount of fat you burn depends on your overall energy balance - the balance between energy intake (nutrition) and energy expenditure (activity). Your Total Daily Energy Expenditure (TDEE) represents your daily energy needs, determined by your Basal Metabolic Rate (BMR) and activity level.
Determining Your BMR and Activity Level
Your BMR is the energy your body expends at rest. It can be estimated using a formula or obtained from a body composition scan. Your activity level is a multiplier applied to your BMR to calculate your TDEE:
Read also: The Hoxsey Diet
- Sedentary (1.2): Minimal activity.
- Lightly Active (1.375): Less than 30 minutes of activity.
- Moderately Active (1.55): 90 minutes of moderate exercise or 50 minutes of high-intensity exercise.
- Very Active (1.725): Active throughout the day or 2 hours or more of intense exercise.
Calculating Your TDEE
To determine your TDEE, multiply your BMR by your activity level. For example, a moderately active 30-year-old female, 5’6″ and 150 pounds, with a BMR of 1,417 calories, would have a TDEE of approximately 2,196 calories (1,417 x 1.55).
Creating a Calorie Deficit
To lose weight, your TDEE should generally exceed your daily calorie intake. When your body requires more energy than you consume, it utilizes fat stores for fuel, leading to weight loss. I advise a 500- to 700-calorie deficit per day to lose roughly one pound of weight per week. You can calculate your baseline calorie needs with the NIH’s body weight planner tool.
The Importance of Avoiding Extreme Calorie Restriction
While a calorie deficit is necessary for fat loss, avoid drastic calorie restriction. Reducing calorie intake alone may be best to retain muscle. Calories are needed to keep our hearts pumping, lungs working, and brains functioning. We also use energy to digest and metabolize food, and fuel physical activity. Exercise provides the most variable number of calories burned.
The Role of Carbohydrates and Muscle Preservation
When you exercise, your body relies on carbs first. Carbs may come from toast, yogurt, or fruit you ate at breakfast, or glycogen, the carbohydrates stored in your liver and muscles that are used between meals for energy. Without adequate calories or carbs, your body may use muscle for energy because amino acids can be used to make glucose. But that’s not sustainable. Fat is used for calories to spare muscle. Through a series of metabolic processes, fat is broken down into water and carbon dioxide and expelled through respiration (breath), perspiration (sweat), and urination (urine).
Dispelling the Myth of Spot Reduction
Despite popular belief, you cannot target fat loss to specific areas of your body. While you can strengthen particular muscle groups, fat loss occurs throughout the body with consistent exercise and strength training.
Read also: Walnut Keto Guide
What to Eat to Get Lean
The types of foods you consume play a crucial role in achieving a lean physique. Focus on nutrient-dense options that support muscle building and fat loss.
Prioritize Lean Protein
Lean protein is essential for building and repairing muscle tissue. Good sources include:
- Lean beef (eye of the round, sirloin)
- Eggs
- Low-fat dairy products
- Fish
- Poultry
- Lean pork
- Seafood
- Beans
- Lentils
- Soy-based products
- Protein powder or shakes
Diets high in animal protein are popular, but some research suggests dairy products (whey protein) and plant-based protein from beans and soy products may impact weight loss more. According to scientists, branched-chain amino acids, including methionine, tryptophan, and the metabolite glutamate, may enhance the maintenance of lean body mass, and promote satiety. While the RDA (recommended dietary allowance) for protein is .36 grams per pound (.8 grams per kilogram), you need more to support muscle growth. Research suggests 1.2-1.59 grams of protein per kilogram of body weight each day in adults older than 65. In those younger than 65, 1.6 grams per kilogram is advised - twice the RDA - to prevent muscle loss.
When compared to calorically-similar diets, a systematic review found that a higher-protein diet (>25% of calories) resulted in more fat loss and lean muscle retention in older adults compared with a lower-protein diet (<25% of calories). Keep in mind that eating more protein without resistance training won’t lead to more muscle. Research evaluating protein supplementation and/or a high-protein diet with or without resistance exercise (RE) found that higher-protein intake resulted in more lean body mass but only when combined with RE.
Don't Ditch Grains
A study comparing whole grains (rolled oats, whole-grain pasta, brown rice) to refined grains (white bread, cookies, pop tarts) in weight management found that whole grains helped reduce body weight and markers of inflammation. Whole grains also contain fiber, which fills you up.
Read also: Weight Loss with Low-FODMAP
Incorporate Fruits and Vegetables
Include leafy green vegetables and fresh or frozen fruit. Your muscles work hard. Potassium is needed for muscle contraction and for managing blood pressure and heart function. Vitamin C from produce helps reduce inflammation and the production of free radicals after exercise. Fruits and vegetables are low-calorie, nutrient-dense foods that also lower the risk of several diseases.
The Truth About High-Fat, Low-Carb Diets
Have you heard that a high-fat, low-carb diet might help? When compared to a well-balanced diet with moderate calorie restriction (700 calories less per day) and exercise, the high-fat, low-carb diet wasn’t better for reducing body fat and overall weight in overweight and obese women.
Dietary Considerations for Men
Men generally have higher nutritional needs due to their larger body mass and lean muscle mass.
Calorie and Protein Needs for Men
I calculated Doug’s calorie needs at 2,500 per day for weight loss, considering his age, sex, height, weight, and activity level. His protein needs are 90 to 120 grams per day in order to support fat loss and muscle growth.
Sample Meal Plan for a Middle-Aged Male
Here's a sample meal plan for a middle-aged male aiming to get lean:
- Pre-workout: 150-calorie protein shake (20 grams protein)
- Breakfast:
- 2 scrambled eggs (14 grams protein)
- 2 slices whole grain toast (6 grams protein)
- 8 oz. skim or 1% milk (8 grams protein)
- 1 banana
- AM Snack:
- ½ cup low-fat cottage cheese (12 grams)
- 1 cup cantaloupe
- Lunch:
- 4 cups romaine lettuce (2 grams protein)
- 4 oz. grilled chicken (35 grams protein)
- ½ cup black beans (7 grams protein)
- ½ cup brown rice (3 grams protein)
- ¼ cup shredded cheddar cheese (6 grams protein)
- 2 Tbsp. ranch dressing
- 1 cup blueberries
- Dinner:
- 2 cups steamed broccoli (5 grams protein)
- 1 baked potato (4.3 grams protein)
- 4 oz. grilled salmon (24 grams protein)
- 2 tsp. whipped butter
- ½ cup red grapes
- Optional snack:
- 5 oz. Greek yogurt (15 grams protein)
- 1 cup strawberries
Total daily protein amount: 161 grams
The Importance of Pre- and Post-Workout Nutrition
Since Doug complained of being light-headed before workouts, I suggested a 150-calorie protein shake and 12-16 ounces of water before his workout. Fortunately, eating protein or fasting before working out still results in fat loss in trained individuals. Eating carbs before a workout doesn’t promote fat loss. After exercise, high-carb foods should be eaten with protein to replete glycogen stores.
Dietary Considerations for Women
Women should consume at least 1,500 calories per day if they’re working out while trying to lose fat and gain muscle. Below this level, they may not have enough energy to exercise and could risk losing muscle mass in the process.
The Impact of Very Low-Calorie Diets on Women
In 101 post-menopausal women, one study found that those in a very low-calorie diet group lost more weight (14.52 pounds versus 7 pounds) and muscle mass (2.64 pounds) compared to those on a moderate calorie reduction. Intermittent fasting combined with HIIT training may be beneficial for fat loss in active women. In a small study, a 14:10 window was used (14 hours fasting, 10 hours eating). Macronutrients were divided as protein: 1.8-2 g/kg of body mass, carbohydrate 5-8 g/kg of body mass, and fat comprised 1-1.2 g/kg of body mass. Performance was not affected by IF. More studies are needed to evaluate long-term effects.
The Role of Protein and Whey Protein for Women
Protein intake is important for women, too. Whey protein isolate has been shown to favor muscle growth in young, healthy adults doing resistance training, though it may not change fat mass. Timing of whey protein intake may make a difference. One study showed that 35 grams of whey protein taken after workouts improved lean body mass in older women. Protein should be distributed evenly throughout the day and not “saved” for just dinner. A study in healthy men and women found better muscle protein synthesis when protein was consumed at breakfast, lunch, and dinner. Each meal contained roughly 30 grams of protein.
Sample Meal Plan for a Healthy Active Woman
Here's a sample meal plan for a healthy active woman aiming to get lean:
- Breakfast:
- ½ cup rolled oats with ½ scoop protein powder (15 grams protein)
- 1 cup skim or 1% milk (8 grams protein)
- 1 banana
- AM snack:
- Hard-boiled egg (7 grams protein)
- 1 apple
- Lunch:
- 2 slices whole grain bread (6 grams protein)
- 3 slices lean turkey (18 grams protein)
- 1 slice cheddar cheese (7 grams protein)
- 2 cups raw veggies
- 2 Tbsp. hummus (3 grams protein)
- 2 clementines
- Post-workout:
- Whey protein shake (20 grams protein)
- Dinner:
- 3 oz. baked cod (20 grams protein)
- ½ cup mashed sweet potatoes (2 grams protein)
- 8 asparagus spears (2 grams protein)
- 1 tsp. whipped butter
- 1 cup cantaloupe
Adjusting Calorie and Protein Intake for Women
Jill’s calorie and protein needs were estimated at 1,900 calories and 60-75 grams of protein per day (1.0-1.2 grams per kg of ideal weight). After eight weeks of diet change, Jill reduced her body fat by three percent.
Foods to Limit or Avoid
To optimize your diet for getting lean, limit or avoid these foods:
- Sweetened beverages
- Alcohol
- Empty calories from chips, candy, and snacks
- Fried food
- Heavy cream or cheese sauce
- Fast food
- Refined grains
- Highly processed foods and snacks, including cured meats
- Added sugars (glucose, fructose, sucrose, refined table sugar)
- Sugary foods and drinks
- Foods with trans fats or significant amounts of saturated fat
- Salt in excess of 5 grams per day, unless you have a medical condition that dictates a lower or higher sodium limit
The Importance of Hydration and Sleep
Drink plenty of water for hydration before, during, and after exercise, and be sure to get enough sleep.
Exercise for Weight Loss
Exercise is a critical component of a weight-loss plan. The Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate exercise and 2 days of strength training per week.
Finding the Right Exercise Routine
The best exercises for weight loss are the ones you enjoy. Aim for a balance of cardio, strength training, flexibility work, and recovery.
The Benefits of Strength Training
Strength training helps build muscle, which increases your body's calorie-burning potential even at rest. Maintaining muscle requires more energy than maintaining fat.
Incorporating Rest and Recovery
Rest days are crucial for muscle recovery and repair. Incorporate active recovery activities like dynamic stretching, light cardio, swimming, or yoga.
Setting Realistic Weight-Loss Goals
When setting weight-loss goals, make them SMART:
- Specific
- Measurable
- Attainable
- Relevant
- Time-based
Focus on action-based goals rather than result-based goals. For example, instead of aiming to lose 10 pounds in a month, aim to visit the gym 3 days a week for a month.
Tracking Your Progress
Tracking your workouts and progress can keep you accountable, motivated, and help you adjust your goals as needed. Consider using a body composition scanner to monitor changes in fat mass, muscle mass, and body fat percentage.
A Sample 4-Week Weight-Loss Workout Plan for Beginners
This plan features a combination of strength training, cardio workouts, endurance training, and recovery.
- Week 1: Full-body circuit workout, cardio workout, arm workout, active recovery days.
- Week 2: Rowing, biking, full-body ladder workout.
- Week 3: Strength training, cardio, bonus workout (optional).
- Week 4: Full-body workouts, distance rowing workout, bonus workout (optional).
Bodybuilding Diet Plan
Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength. As such, bodybuilders aspire to develop and maintain a well-balanced, lean, and muscular physique.
Bulking and Cutting Phases
To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase. During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This involves specific changes in diet and exercise over 12-26 weeks.
Determining Calorie Needs
The easiest way to determine how many calories you need is to weigh yourself at least 3 times a week and record what you eat using a calorie tracking app. If your weight stays the same throughout the week, the amount of calories you eat is considered your “maintenance” level. You’re not losing or gaining weight but maintaining it. Aim to increase your calorie intake by about 15% during your bulking phase. For example, if you eat 3,000 calories daily to maintain weight, you should eat around 3,450 calories daily (3,000 x 0.15 = 450) to bulk. Decrease your maintenance calories by about 15% to transition from a bulking to a cutting phase. In this example, you would consume 2,550 calories per day instead of 3,450. Plan to revisit your calorie goals every month to account for changes in your weight. Increase your calories as you gain weight in the bulking phase and decrease your calories as you lose weight in the cutting phase for continued progression. It’s important to avoid losing or gaining more than 0.5-1% of your body weight per week. This ensures you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase.
Macronutrient Ratio
This is the ratio between your protein, carbohydrate, and fat intake. Protein and carbs contain 4 calories per gram (g), and fat contains 9. Your macronutrient ratio will stay the same regardless of whether you’re in a bulking or cutting phase. A typical diet includes:
- 30-35% calories from protein
- 55-60% calories from carbs
- 15-20% calories from fat
It’s best to consult a registered dietician to determine your individual needs and ensure your diet is nutritionally adequate.
Food Choices for Bodybuilding
You can usually eat the same foods while bulking or cutting - it’s the amount, not the content, that fluctuates.
- Meats, poultry, and fish: Sirloin steak, ground beef, pork tenderloin, venison, chicken breast, salmon, tilapia, and cod
- Dairy: Yogurt, cottage cheese, low fat milk, and cheese
- Grains: Bread, cereal, crackers, oatmeal, quinoa, popcorn, and rice
- Fruits: Oranges, apples, bananas, grapes, pears, peaches, watermelon, and berries
- Starchy vegetables: Sweet potatoes, corn, green peas, green lima beans, and cassava
- Vegetables: Broccoli, leafy greens, tomatoes, green beans, cucumber, zucchini, asparagus, peppers, and mushrooms
- Seeds and nuts: Almonds, walnuts, sunflower seeds, chia seeds, and flax seeds
- Beans and legumes: Chickpeas, lentils, kidney beans, black beans, and pinto beans
- Oils: Olive oil, flaxseed oil, and avocado oil
Foods to Limit or Avoid
While it’s important to eat a variety of different foods, there are some you should limit when bulking and cutting:
- Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if consumed in excess.
- Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages, such as soda and sports drinks.
- Deep-fried foods: These may promote inflammation and - when consumed in excess - disease. Examples include fried fish, french fries, onion rings, chicken strips, and cheese curds.
- Foods to avoid before the gym: High fat foods, High fiber foods, Carbonated beverages
Dietary Supplements
Many bodybuilders take dietary supplements to help support their overall fitness. However, it’s important to consult a healthcare professional before adding anything new to your routine.
- Whey protein: Adding whey protein powder to smoothies or shakes can be a convenient way to increase your protein intake.
- Creatine: Creatine can give your muscles the energy to perform an additional rep. While there are many brands of creatine, creatine monohydrate is considered the most effective.
- Caffeine: Caffeine can help decrease fatigue. Pre-workout supplements, coffee, and tea are often high in caffeine.
Sample Bodybuilding Meal Plan
A typical week of meals might look like the following:
Monday
- Breakfast: Scrambled eggs with mushrooms, oatmeal, and a pear
- Snack: Low-fat cottage cheese with blueberries
- Lunch: Venison burger, white rice, and broccoli
- Snack: Protein shake and a banana
- Dinner: Salmon, quinoa, and asparagus
Tuesday
- Breakfast: Protein pancakes with light syrup, peanut butter, and raspberries
- Snack: Hard-boiled eggs and an apple
- Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
- Snack: Protein shake and a peach
- Dinner: Ground turkey and marinara sauce over pasta, with a side of cauliflower
Wednesday
- Breakfast: Chicken sausage with egg, roasted potatoes, and an apple
- Snack: Greek yogurt, strawberries, and almonds
- Lunch: Turkey breast, basmati rice, and mushrooms
- Snack: Protein shake and grapes
- Dinner: Mackerel, brown rice, asparagus, and salad leaves with vinaigrette
Thursday
- Breakfast: Ground turkey, egg, cheese, and salsa in a whole-grain tortilla
- Snack: Yogurt with granola and a pear
- Lunch: Chicken breast, baked potato, sour cream, and broccoli
- Snack: Protein shake and mixed berries
- Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
Friday
- Breakfast: Blueberries, strawberries, and Greek yogurt on overnight oats
- Snack: Jerky and mixed nuts with an orange
- Lunch: Tilapia fillets with lime juice, black and pinto beans, and seasonal veggies
- Snack: Protein shake and watermelon
- Dinner: Ground beef with corn, brown rice, green peas, and beans
Saturday
- Breakfast: Ground turkey and egg with corn, bell peppers, cheese, and salsa
- Snack: Can of tuna with crackers and an apple
- Lunch: Tilapia fillet and potato wedges with steamed broccoli and cauliflower
- Snack: Protein shake and pear
- Dinner: Diced beef with rice, black beans, bell peppers, onions, cheese, and pico de gallo
Sunday
- Breakfast: Eggs sunny-side up and avocado toast with fresh fruit
- Snack: Protein balls with almond butter and an orange
- Lunch: Pork tenderloin slices with roasted garlic potatoes, green beans, and carrots
- Snack: Protein shake and strawberries
- Dinner: Turkey meatballs, marinara sauce, and parmesan cheese over pasta, with a side of sautéed kale
Health Benefits and Potential Risks of Bodybuilding
Bodybuilders frequently exercise to maintain and build muscles, performing resistance and aerobic training. Resistance training increases muscle strength and size. Muscle strength is linked with a lower risk of dying from cancer, heart disease, and kidney disease, as well as several other critical illnesses. Aerobic exercise, which bodybuilders regularly implement to reduce body fat, improves heart health and significantly lowers your risk of developing or dying from heart disease - the leading cause of death in America. In addition to exercise, bodybuilders also focus on their nutrition. Following a healthy eating pattern, including nutrient-dense foods from all food groups in appropriate amounts, can significantly lower your risk of chronic diseases.
Potential Risks of Bodybuilding
Low levels of body fat can negatively affect sleep and mood. Anabolic steroids can have adverse effects. This misleads many people into believing they can achieve the same muscular look by taking the advertised supplement. In turn, many bodybuilders, especially those beginning their journey, develop unrealistic expectations of what they can accomplish naturally. This may lead to body dissatisfaction and, eventually, the urge to try anabolic steroids. Using anabolic steroids can increase your risk of heart disease, decrease fertility, and result in mental health conditions like depression.
Cutting Phase: A Detailed Look
Cutting, often called a shredding phase, is a diet and training approach designed to reduce body fat while maintaining lean muscle mass. The key cutting principle is achieving a calorie deficit-burning more calories than you consume. While individual needs vary, a cutting diet typically focuses on nutrient-dense foods that support fat loss and muscle retention.
Lean Meal Plan Ideas
It's a good idea to visit a dietitian for a meal plan that is customized to your age, preferences, lifestyle, medical conditions and food allergies. A weight-loss plan for a woman over 60 may be different from a weight-loss plan for a woman over 40, for instance - a dietitian can help you navigate the best path for you. In the meantime, Clark recommends that you get at least three or four different kinds of foods in any given meal. "You would need some sort of protein to build and repair your muscles, some sort of grain to fuel your muscles, some sort of fruit or veg for vitamins and minerals and some kind of calcium-rich food for your bones," she says.
Hydration
Also, make sure to drink enough water. The National Academies of Sciences, Engineering, and Medicine recommends that most adult men consume 3.7 liters (L), or about 125 ounces (oz) total water daily, and most adult women consume 2.7 L, or about 68 oz of total water daily - with about 80 percent of that coming from drinks, and the rest from foods like fruits and vegetables. If you’re physically active, in hot weather, have certain health conditions or take certain medications, you may need to increase your water intake further. Your dietitian or doctor can help you calculate how much you need.
Sample Meal Plan for Cutting
Meal 1
- 5 egg-white omelet: You can throw one whole egg in for flavor.
- 2 slices of wheat toast or small multi-grain bagel; I put low-fat peanut butter and sugar-free jelly.
Meal 2
- Subway roasted chicken breast. Check food labels and keep the fat down; I would say below 50 grams or so.
Meal 3
- Ground turkey breast with a little cheese (no mayonnaise -- you can have mustard, A1 sauce, low-fast salad dressing) in a whole-wheat wrap.
Meal 4
- I recommend a protein shake right after a workout.
Meal 5
- Try the Barilla multigrain pasta. It has 10 grams of protein in a serving and almost no fat. I would have this with turkey breast in it or lean steak, fish or a chicken breast with a sauce of your choice; just avoid fat sauces. This way, you are getting good post-workout carbs and protein.
The Military Approach to Fitness
The military is the fittest fight force in the world. Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association.