You’re not a competitive bodybuilder. You don’t use steroids. You don’t have time in your schedule for two daily cardio sessions or for dedicated weight and cardio sessions individually. But you do have one thing in common with those possessing far greater time and resources to dedicate to getting diced: You want to shed a great deal of body fat. Even if you’re not doing it for a show, the tenets of weight loss are still the same. Since you’re not peaking in time for a show, you’ll have more options and it won’t be as stressful. Assuming you can maintain your motivation (which may become tougher as you get to a single-digit body fat percentage), you can peak at any time you wish. The path you get there will be paved with lots of cardio and of course, a diet designed to bring out your vascularity.
Chances are good that you have been eating 5 to 6 times per day for the last year. That’s about to change as you approach the diet to get leaner. You’ll be eating 8 meals per day now. It may seem odd that you would want to eat more meals in order to get leaner and harder, but that is exactly what happens when you bump up the number of meals, along with the daily protein totals. You’ll bring down the total overall caloric input by reducing the number of grams of carbohydrates you consume. Assuming you drink enough water and get adequate sleep, you’ll discover a metabolic bump as you add more meals as well. Let’s check out such a diet for getting lean by eating more frequently.
Meal 1 – Three scoops whey protein with water
Meal 2 – Two chicken breasts, one baked potato
This is also your pre-workout meal. If you train later in the day, feel free to rearrange your days as needed.
Meal 3 – Ten ounces lean fish, large garden salad
This is your post workout meal, designed to get some low-fat, fast digesting protein into your quickly. You can substitute this meal with 3 scoops of whey protein and piece of fruit if your circumstances dictate a home cooked meal isn’t right for you after the gym.
Meal 4 – 8 ounces chicken, ½ cup rice
Meals number 4, 5 and 6 will fill out your afternoon and late evening. They are very low calorie, which will leave you quite hungry about 90 minutes after completing each meal.
Meal 5 – 4 ounces turkey, ½ cup rice
Meal 6 – 8 ounces chicken, ½ cup rice
Meal 7 – Three scoops whey protein with water
This meal should be consumed about 45 minutes before you go to sleep.
Meal 8 – 5 ounces turkey or lean roast beef (cold cut lunch meats)
This meal will either take place immediately before going to sleep, or in the middle of the night when you awaken to urinate. Alternatively, you can set your alarm clock to awaken and eat this meal. You cannot skip this meal. It provides the protein late at night needed to avoid an anabolic state.