The Lean Muscle Diet: A Customized Nutrition and Workout Plan--Eat the Foods You Love to Build the Body You Want and Keep It for Life!
Lou Schuler, Alan Aragon
Format: PDF / Kindle (mobi) / ePub
Research shows that although people can lose 5 to 10 percent of their body weight on any given diet, dieting itself is a consistent predictor of future weight gain. Why? At some point, everyone stops dieting. The Lean Muscle Diet solves the sustainability problem while offering immediate results. It's simple: act as if you already have the body you want.
If a reader is, say, a 220-pound man who wants to become a muscular 180-pounder, he then uses The Lean Muscle Diet's formula to eat and train to sustain a 180-pound body. The transformation begins immediately, and the results last for life.
Lou Schuler, who has sold more than one million copies of his fitness books worldwide, and Alan Aragon, nutrition advisor to Men's Health, have created an eating and "metabolically expensive" exercise plan designed to melt fat while building muscle. The best part? The plan allows readers to eat their favorite foods, no matter how decadent. With full support from Men's Health, The Lean Muscle Diet delivers a simple--and simply sustainable--body transformation plan anyone can use.
know to digging through the current research, he never loses sight of what his clients and readers want from his knowledge and expertise: results. He works hard to find the information that will measurably improve your weight, body-fat percentage, or performance. Then he tests it and tweaks it and tests it again with individual clients until he finds systems and guidelines that work for most of the people who try them. Me, I don’t work one-on-one with clients the way Alan does. But I’m in touch
cycling. You probably think we’re going to use Alan’s Standard Formula to determine his daily diet. That’s what I figured as well. But Alan says the goal of building muscle requires the Greyhound Formula. So his activity adjustment is 12 (for moderate intensity). We’ll add 4 (for weekly training hours), giving him an activity multiplier of 16. His TBW is 160 pounds, so: 160 × 16 = 2,560 daily calories. Macronutrients Because Stan, like Dan, is sedentary throughout the day, Alan assumes he’ll do
but you know that’s not for you. Your previous attempts at weight loss via exercise have proved beyond a reasonable doubt that you’re not a runner, swimmer, cyclist, rower, or triathlete. Good thing there’s another camp to tell you that cardio exercise is unnecessary. Some even go so far as to say it’s bad for you. It eats up your muscle tissue like tapeworms and leaves you with nothing but deep fatigue and battered knees. At the farthest fringes a few even claim that cardio makes you sick and
reliable source of vitamin D. Milk consumption in the United States has declined 30 percent since 1975, cutting off another traditional source. Or, I should say, it would be strong if we could link supplemental D to positive health outcomes. New research casts doubt, showing it doesn’t prevent osteoporosis—long assumed to be a potential consequence of declining milk consumption—or other diseases, like colorectal cancer. The chicken-and-egg question remains open: Are the diseases linked to low
floor, as in a standard pushup. 2. As you come up, rotate your body as you raise your right hand overhead. Follow your arm with your eyes. At the top, your arms should form a straight line perpendicular to the floor. Your head and torso will form the other part of the T. 3. Return to the starting position and immediately begin the next pushup. 4. As you come up, rotate the opposite direction as you raise your left arm. 5. Continue alternating. Each pushup counts as 1 repetition. So in a set