The Superman Diet Program

The Superman training program is the perfect plan to get bigger, stronger and leaner. By using the right diet you can help to focus more on the bigger and stronger while still getting leaner.  Or you can work on getting even leaner, all the while getting bigger and stronger.

Adjusting how much you eat of the right foods is all it takes.  We’ve taken all the guesswork out of it for you. So all you have to do is choose your main goals:

  1. Bigger and stronger, but leaner OR
  2. Leaner, but bigger and stronger

 

The Superman Diet: Bigger, Stronger, but Leaner

To focus more on building muscle and strength, but still allowing yourself to lose some body fat comes down to ensuring that you are eating enough calories yet not too many. It also means that you need to get ample amounts of protein and fat, with just enough carbs to spur muscle cell growth, but not fat cell growth.

Diet Meal Samples:

Breakfast

1 scoop whey protein

1 cup low-fat milk (1%) (Mix whey protein in milk and drink ASAP upon waking)

3 whole eggs

1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)

1 cup cooked oatmeal

1/4 cup raisins

1 tsp brown sugar (add sugar and raisins to oatmeal)

AM Snack

1 stick light mozzarella string cheese

1 cup low-fat milk (1%)

2 slices whole-wheat bread

1 Tbsp. peanut butter

1 Tbsp. jelly (makes peanut butter and jelly sandwich)

Lunch

6 oz chicken breast

1 cup cooked brown rice

1 cup mixed vegetables

PM Snack

1 cup low-fat cottage cheese (1%)

1 cup sliced pineapple

Dinner

8 oz top sirloin steak

1 medium sweet potato (baked,)

1 cup chopped broccoli (steamed or grilled)

2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)

1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)

Bedtime Snack

**Eat within 30 minutes before going to bed.

1 scoop whey protein

8 oz. reduced fat Greek yogurt (2%) (Mix whey protein into yogurt and eat)

Totals: 2900 calories, 265 of protein, 275 g carbs, and 75 g fat

On workout days add the following meals to your day:

Note: If you train in the morning, have your pre-workout meal when you wake up and then work out. Follow the workout with the post-workout meal within 30 minutes after the workout. Then an hour later have the breakfast and follow the rest of the diet from there.

Pre-Workout Meal

1 scoop whey protein

1 large apple

Post-Workout Meal

1 scoop whey protein

2 cups low-fat milk (1%)

10 gummy bears

Adding these two meals will bump up the daily totals to over 3500 calories, 330 g protein, 350 g carbs, and 85 g fat.

The Superman Diet: Leaner, but Bigger and Stronger

To focus more on getting leaner, but still building muscle size and strength, you will still need to eat similar amounts of protein and fat since these are the most critical for building muscle. To make sure that calories are low enough to lose fat, you will drop carbs down to 0.5 grams per pound of body weight on rest days from the gym, but protein will stay solid at 1.5 grams per pound, and so will fat at 0.5 grams per pound of body weight. This will bring calories down to about 12 per pound of body weight. On workout days you will add a pre-workout whey shake and a post-workout meal, which will bump up the protein to almost 2 grams per pound of body weight and carbs up to almost 1 gram per pound. Fat stays about the same at 0.5 grams per pound, and calories jump up to 15 per pound. For a 180 pounder this equates to about 2700 calories, 335 g protein, 150 g carbs, and 90 g fat.

Diet Meal Samples

Breakfast

1 scoop whey protein

1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking)

3 whole eggs

1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)

AM Snack

2 sticks light mozzarella string cheese

1 scoop whey protein

1 cup low-fat milk (1%) (mix whey protein in milk)

Lunch

6 oz chicken breast

2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)

1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)

PM Snack

1 cup low-fat cottage cheese (1%)

2 Tbsp salsa

Dinner

8 oz top sirloin steak

1 cup chopped broccoli (steamed or grilled)

2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)

1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)

Bedtime Snack

**Eat within 30 minutes before going to bed.

1 scoop whey protein

8 oz. reduced fat Greek yogurt (2%) (Mix whey protein into yogurt and eat)

Totals: 2200 calories, 270 g protein, 100 g carbs, 80 g fat

On workout days add the following meals to your day:

Note: If you train in the morning, have your pre-workout shake when you wake up and then work out. Follow the workout with the post-workout meal within 30 minutes after the workout. Then an hour later have the breakfast and follow the rest of the diet from there.

Pre-Workout Meal

1 scoop whey protein

Post-Workout Meal

1 scoop whey protein

2 cups low-fat milk (1%)

10 gummy bears

Adding these two meals will bump up the daily totals to over 2700 calories, 335 g protein, 150 g carbs, and 90 g fat, which for the 180 pounder equates to 15 calories per pound of body weight, almost 2 grams of protein per pound, slightly less than 1 gram of carbs per pound, and fat remains fairly steady at about 0.5 grams per pound of body weight.

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