Guys  get  rapped  for  being  kitchen  novices,  but  these  pillars  of  nutrition  can  elevate  you  to  pro  status.

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SHARE  by  Mike  Roussell,  Ph.D.,  Men's  Fitness  Apr  20,  2012  The  7  Workout  Sins  How  Much  Can  You  Really  Bench?  [VIDEO]  25  Ways  to  Get  Stronger  Now  

 If  you're  going  to  bulk  up,  lose  fat,  or  stay  healthy  in  2012,  you'll  also  need  a  goal-­‐specific  meal  plan  to  get  results.  We've  created  templates  to  help  you  do  all  three,  along  with  guidelines  to  help  you  track  the  calories,  carbs,  protein,  and  fat  you  should  be  shooting  for  each  day.  Stock  your  fridge  and  pantry  with  the  foods  outlined  in  our  grocery  lists  to  whip  up  delicious,  nutritious  meals  all  year.  To  get  you  started,  we've  also  included  sample  recipes,  plus  plenty  of  options  to  swap  in  for  added  variety.  This  is  your  one-­‐stop  shop  for  what  and  how  to  eat  in  the  new  year.  

THE FIVE PILLARS OF GOOD NUTRITION Regardless of whether you're looking to get bigger, leaner, or healthier, you'll need to follow a core set of principles that lay the groundwork for your diet plan. 1. Try To Eat Six Times A Day Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and your metabolism steady and to stimulate the production of new muscle. 2. Limit Processed Foods Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not worth eating. Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to your New Year's resolutions. 3. Stay Hydrated Drink water and calorie free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks that will fatten your waistline and sabotage your body's antioxidant defense systems.

 4. Eat Lean Protein Throughout The Day Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of fat-burning hormones. The best sources include lean beef, chicken, and fish; lower fat dairy foods; and soy.

5. Be Strategic With Carbohydrates Carbs come in two forms—starchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood sugar gradually. Nonstarchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.

Grocery List The  composition  of  your  meals  will  be  determined  by  your  goals  and  the  timing  of  your  weight  training.  The  meals  in  our  New  Year's  plan  are  divided  into  two  categories:  those  with  starchy  carbs  and  those  without.  You'll  need  to  eat  more  starchy  carbs  and  fewer  fats  before  and  after  workouts  to  promote  energy  and  muscle  growth.  If  you're  training  to  pack  on  size,  you'll  eat  like  this  more  frequently.  And  when  you're  hours  removed  from  a  workout,  you'll  limit  starches  and  increase  fats,  which  will  keep  you  on  track  to  meet  your  fat-­‐loss  goals.  For  meals  containing  starchy  carbohydrates,  your  meal  options  include:  Starches:  Brown  rice,  quinoa,  yams,  potatoes,  oats,  whole-­‐wheat  pastas,  bread,  cereals,  wraps  Protein:  Protein  powders,  egg  whites,  whole  eggs  (sparingly),  white  meat,  white  fish,  Greek  yogurt  Fruits/Vegetables/Legumes:  Tropical  fruits,  green/fibrous,  beans  Oils:  Use  sparingly;  think  teaspoons,  not  tablespoons  For  meals  not  containing  starchy  carbohydrates,  your  options  are:  Protein:  Protein  powders,  eggs,  white  meat,  red  meat,  oily  fish  or  white  fish,  Greek  yogurt  Fruits/Vegetables/Legumes:  Berries,  green/fibrous,  beans  (sparingly)  Oils/Fats:  Tablespoons,  not  teaspoons.  Avocados,  nuts/seeds,  coconut  oil,  canola  mayonnaise,  full-­‐fat  cheeses  Note:  Where  "Post-­‐Workout  Nutrition"  is  used,  it  can  refer  to  a  shake  containing  fast-­‐digesting  carbohydrates  or  a  meal  that  contains  them.  

The Beginner Meal Plan

Target:  2,500  calories,  218g  carbs,  218g  protein,  83g  fat  If  you  want  to  stay  healthy  and  have  more  energy,  this  is  the  plan  for  you.  It's  relatively  low  in  carbs  and  very  high  in  protein,  and  it  emphasizes  antioxidant-­‐rich  foods  to  improve  the  health  of  your  blood  vessels  while  also  warding  off  inflammation—two  factors  that  accelerate  the  rate  at  which  every  cell  in  your  body  ages.  Template   Meal  1:  Contains  starchy  carbs   Meal  2:  Few  carbs,  if  any   Meal  3:  Few  carbs,  if  any   Meal  4:  (Post-­‐Workout  Nutrition)  Contains  starchy  carbs   Meal  5:  Contains  starchy  carbs  Sample Options Meal  1      Granola  &  Scrambled  Eggs  

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Greek  Yogurt

1  1/2  cups  

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Raspberries

1/2  cup  

Alternate  Options:  5  sliced  strawberries,  1/2  cup  blueberries,  2/3  cup  blackberries,  or  1  tbsp  raisins  

• Vanilla  Almond  Crunch  Bear  Naked  Granola

1/3  cup  

Alternate  Options:  1/3  cup  Ezekiel  Cinnamon  Raisin  cereal,  1/3  cup  rolled  oats,  3/4  cup  Fiber  One  cereal,  or  2/3  cup  Kashi  Organic  Cinnamon  Harvest  

• Omega-­3  Eggs

3  eggs  

Meal  2:      Double  Chocolate  Cherry  Smoothie  

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Chocolate  Protein  Powder

2  scoops  

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Coconut  Milk

1/4  cup  

Alternate  Options:  2  tbsp  chopped  walnuts  

• Dark  Pitted  Cherries

3/4  cup  

Alternate  Options:  1  cup  blackberries  

• Flaxseed  Meal

1  tablespoon  

Alternate  Options:  1  tbsp  chia  seeds  

• Cocoa  Powder

1  tablespoon  

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Ice  Cubes

3-­4  cubes  

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Water

2-­3  cups  

Meal  3:      Bibb  Lettuce  Burger  

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Boston  Bibb  Lettuce  (for  "bun")

2  leaves  

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95%  Lean  Ground  Beef

8  ounces  

Alternate  Options:  6  oz  salmon  fillet,  8  oz  95%  lean  ground  turkey  burger,  8  oz  chicken  breast,  or  tuna  burger  

• Tomato

2  slices  

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Red  Onion

2  slices  

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Ketchup

1  tablespoon  

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Canola  Mayonnaise

1  tablespoon  

Alternate  Options:  1  slice  provolone  cheese,1  slice  cheddar  cheese,  3  tbsp  mashed  avocado,  or  1  slice  American  cheese  

• Green  Beans

3  cups  

Alternate  Options:  2  cups  snow  peas,  1  1/2  cups  peas  and  carrots,  1  1/2  cups  mixed  vegetables,  or  1/2  cup  shelled  edamame  beans  

Meal  4:      Post-­Workout  Nutrition  

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Recovery  Shake

Should  contain  50  grams  carbs  and  25  grams  protein  

Meal  5      Grilled  Shrimp  With  Spinach  Salad  &  Brown  Rice  

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Shrimp

6  ounces  

Alternate  Options:  7  oz  scallops,  7  oz  crabmeat,  6  oz  red  snapper,  or  5  oz  turkey  breast  

• Brown  Rice

1/4  cup,  dry  measure  

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Spinach

4  cups  

Alternate  Options:  7  roasted  Brussels  sprouts,  7  stalks  roasted  broccoli  rabe,  4  cups  shredded  Napa  cabbage,  or  4  cups  arugula  

• Crumbled  Feta  Cheese

1/4  cup  

Alternate  Options:  1  oz  fresh  mozzarella,  1  oz  cubed  Havarti  cheese,  1  oz  crumbled  blue  cheese,  or  1  oz  goat  cheese  

• Red  Bell  Pepper

1/2  pepper  

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Extra-­Virgin  Olive  Oil

2  teaspoons  

Alternate  Options:  2  tsp  toasted  sesame  seed  oil,  2  tsp  garlic  infused  flaxseed  oil,  or  2  tsp  avocado  oil  

The Skinny Guy Muscle-Gain Plan

Target:  approx.  3,000  calories,  300g  carbs,  225g  protein,  100g  fat  Forging  new  muscle  requires  a  menu  that  is  high  in  both  carbs  and  calories.  But  remember,  going  on  a  muscle-­‐building  diet  is  not  an  excuse  for  eating  everything  in  sight.  Instead,  you'll  eat  just  enough  high-­‐quality,  nutrient-­‐dense  carbs  when  your  body  needs  them  most—around  your  workouts.  Note  that  the  plan  here  is  for  a  guy  who  trains  in  the  afternoon.  If  your  sessions  are  in  the  morning,  simply  rearrange  it  so  you're  eating  the  starchcontaining  meals  before  and  right  after  your  workout  and  then  avoid  starchy  carbs  later  in  the  day.  Template   Meal  1:  Contains  starchy  carbs   Meal  2:  Few  carbs,  if  any   Meal  3:  Few  carbs,  if  any   Meal  4:  (Post-­‐Workout  Nutrition)  Contains  starchy  carbs   Meal  5:  Contains  starchy  carbs   Meal  6:  Contains  starchy  carbs  Sample Options Meal  1      Cheesy  Scrambled  Eggs  With  Scallions  

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Omega-­3  Eggs

3  eggs  

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Egg  Whites

4  whites  

Alternate  Options:  2  slices  turkey  bacon,  2  small  chicken  sausages,  2  slices  Canadian  bacon,  or  1/4  cup  canned  salmon  

• Shredded  Cheddar  Cheese

1/4  cup  

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Scallions

2  scallions  

Alternate  Options:  2  tbsp  salsa,  1/4  cup  diced  onions,  or  2  tbsp  diced  sun-­‐dried  tomatoes  

• Ezekiel  Bread

2  slices  

Alternate  Options:  1  multigrain  English  muffin,  3  corn  tortillas,  1  large  flour  tortilla,  or  1/3  cup  rolled  oats  

• Apple

1  small  apple  

Alternate  Options:  2  kiwis,  1  small  banana,  or  1  cup  raspberries  

Meal  2      Blueberry  Almond  Smoothie  

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Vanilla  Protein  Powder

2  scoops  

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Blueberries

1  cup  

Alternate  Option:  3/4  cup  frozen  mango  chunks  

• Almonds

1  ounce  

Alternate  Option:  1  oz  cashews  

• Vanilla  Almond  Milk

1  cup  

Alternate  Option:  1  cup  vanilla  coconut  milk  

• Water

1  cup  

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Ice  Cubes

3-­4  cubes  

Meal  3      Grilled  Flank  Steak  With  Tomato  Bean  Salad  

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Grilled  Flank  Steak

6  ounces  

Alternate  Options:  6  oz  salmon  fillet;  3  boneless,  skinless  chicken  breasts;  or  6  oz  trout  

• Diced  Tomato

1  tomato  

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Diced  Cucumber

1/2  cucumber  

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Chickpeas

1  cup  

Alternate  Options:  1  cup  black  beans,  1  cup  kidney  beans,  or  1  cup  Great  Northern  beans  

• Olive  Oil

1  teaspoon  

Meal  4      Post-­Workout  Nutrition  

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Recovery  Shake

Should  contain  50  grams  carbs  and  25  grams  protein  

Meal  5      Roasted  Chicken  With  Quinoa  Salad  

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Boneless,  Skinless  Chicken  Breast

6  ounces  

Alternate  Options:  6  oz  pork  tenderloin,  5  oz  Buffalo  rib  eye,  or  5  oz  top  round  beef  

• Quinoa

1/3  cup,  dry  measure  

Alternate  Options:  1/3  cup  couscous,  1/4  cup  brown  rice,  or  1/4  cup  wild  rice  

• Walnuts

2  tablespoons  

Alternate  Options:  3  tbsp  slivered  almonds,  2  tbsp  chopped  pecans,  or  2  tbsp  shelled  and  chopped  pistachios  

• Craisins

2  tablespoons  

Alternate  Options:  1/2  cup  quartered  grapes,  2  tbsp  golden  raisins,  or  2  tbsp  unsweetened,  dried  cherries  

Meal  6      Yams  And  Parmesan  White  Fish  

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Tilapia

6  ounces  

Alternate  Options:  5  oz  tuna  steak,  7  oz  cod,  or  6  oz  shrimp  

• Parmesan  Cheese

2  tablespoon  

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Yams

2  medium  yams  

Alternate  Options:  1/3  cup  Amaranth,  1/3  cup  wheat  berries,  or  1/3  cup  pearl  barley  

• Butter

1  tablespoon  

Alternate  Options:  1  tbsp  extra-­‐virgin  olive  oil,  1  tbsp  toasted  sesame  seed  oil,  or  1  tbsp  coconut  oil  

• Broccoli  Florets

1  cup  

Alternate  Option:  4  stalks  of  asparagus  

The Get-Lean Meal Plan Target:  2000  calories,  150g  carbs,  150g  protein,  88g  fat  

To  accelerate  your  weight  loss,  limit  starchy  carbs  to  the  period  directly  after  weight  training.  This  plan  places  a  heavy  emphasis  on  leafy  greens  and  veggies  for  the  remainder  of  the  day—a  practical  way  to  cut  both  calories  and  carbs.  You'll  be  eating  more  fat,  as  well,  to  switch  your  body  from  using  carbs  to  fats  as  its  main  source  of  energy  (an  insider  trick  for  torching  fat  but  not  muscle).  Template   Meal  1:  Few  carbs,  if  any   Meal  2:  Few  carbs,  if  any   Meal  3:  Few  carbs,  if  any   Meal  4:  (Post-­‐Workout  Nutrition)  Contains  starchy  carbs   Meal  5:  Contains  starchy  carbs  Sample Options Meal  1      Spinach  Omelet  

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Omega-­3  Eggs

3  eggs  

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Pepper  Jack  Cheese

1  slice  

Alternate  Options:  1  slice  cheddar,  1  slice  provolone,  1  slice  Swiss,  or  1/4  cup  crumbled  Feta  

• Baby  Spinach

1  cup  

Alternate  Options:  1  cup  broccoli  florets,  1  cup  sliced  shiitake  mushrooms,  1/2  sliced  red  bell  pepper,  or  1/2  diced  small  onion  

• Peach

1  small  peach  

Alternate  Options:  3/4  cup  fresh  raspberries,  1/2  Asian  pear,  1  tangerine,  or  10  strawberries  

Meal  2      Chocolate  Nut  Shake  

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Chocolate  Protein  Powder

1  scoop  

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Unsweetened  Chocolate  Almond  Milk

2  cups  

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Natural  Peanut  Butter

2  tablespoons  

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Chia  Seeds

1  tablepsoons  

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Ice  Cubes

2-­3  cubes  

Meal  2  Alternative      Strawberry  Cream  Smoothie  

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Vanilla  Protein  Powder

1  scoop  

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Flaxseed  Oil

1  tablespoon  

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Strawberries

6  strawberries  

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Full-­Fat  Plain  Yogurt

3/4  cup  

Meal  3      Grilled  Steak  With  Avocado-­Tomato  Salad  

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Top  Round  Steak

4  ounces  

Alternate  Options:  2  boneless,  skinless  chicken  thighs;  4  oz  dark  turkey  meat;  4  oz  catfish;  or  4  oz  tri-­‐tip  beef  

• Cubed  Avocado

1/2  avocado  

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Cubed  Tomato

1  tomato  

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Diced  Red  Onion

1/4  onion  Alternate  Salad  Option  1  

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Broccoli  Slaw  Mix

3  cups  

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Coleslaw  Dressing

2  tablespoons  Alternate  Salad  Option  2  

•

Roasted  Edamame

1/2  cup  

•

Diced  Sun  Dried  Tomatoes

2  tablespoons  

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Extra-­Virgin  Olive  Oil

2  teaspoons  

Meal  4      Post-­Workout  Nutrition  

•

Recovery  Shake

Should  contain  50  grams  carbs  and  25  grams  protein  

Meal  5      Flax  Pasta  With  Hearty  Sauce  

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Cubed  Boneless,  Skinless  Chicken  Breast

3  ounces  

Alternate  Options:  3  oz  95%  lean  ground  beef,  3  oz  yellowfin  tuna,  5  oz  clams,  or  3  oz  clod  roast  

• Whole-­Wheat  Flax  Penne  Pasta

1  ounce  

•

Sliced  Mushrooms

1  cup  

Alternate  Options:  3  stalks  asparagus,  1  cup  chopped  baby  spinach,  3  baby  zucchini,  or  1  diced  plum  tomato  

• Broccoli  Florets

2  cups  

Alternate  Options:  2  cups  cubed  eggplant,  1  diced  yellow  pepper  or  summer  squash,  or  1  diced  carrot  +  1  diced  stalk  of  celery  

• Marinara  Sauce

1/2  cup  

•

Extra-­Virgin  Olive  Oil

1  tablespoon  

Eat Right All Year:

A Roundup Of Seasonal Hits And Misses

Spring/Summer Stock  Up  On:  Fresh  fruit.  "You  need  plenty  of  berries  in  your  diet  during  the  summertime,"  says  Michael  Chiarello,  a  competitor  on  Food  Network's  Next  Iron  Chef.  "They're  full  of  antioxidants  and  are  a  great  source  of  fiber."  Avoid:  Too  many  burgers.  "Even  when  the  package  says  'lean,'  it's  usually  not  that  lean.  Per  ounce,  most  burgers  contain  as  much  saturated  fat  as  a  pat  of  butter,"  warns  Judy  Caplan,  R.D.,  a  spokesperson  for  the  American  Dietetic  Association.  Maintain  your  beach  body  by  grilling  more  salmon,  flank  steak,  or  chicken.  Fall Stock  Up  On:  Squash  and  pumpkin.  "All  types  of  squash  are  typically  good  sources  of  vitamin  C,  which  is  helpful  during  the  flu  season,"  says  Joy  Dubost,  R.D.,  a  spokesperson  for  the  National  Restaurant  Association.  "They're  fat-­‐free  and  cholesterol-­‐free,  as  well."  Try  sautéing  some  with  a  bit  of  olive  oil,  pepper,  and  salt.  Avoid:  Halloween  candy.  Many  guys  stock  up  during  October  and  then  wind  up  munching  on  it  until  Thanksgiving.  "Buy  miniature  candies  and  chocolates  and  set  a  cut-­‐off  date  for  when  you're  going  to  throw  them  away,"  Caplan  says.  "It's  better  to  run  out  than  to  have  too  much  left  around  the  house  later  on."  Winter Stock  Up  On:  Citrus  fruits.  Grapefruits,  tangerines,  and  oranges  are  all  in  season  in  winter  and  filled  with  potent  nutrients,  Dubost  says.  Avoid:  Hot,  sugary  coffees  and  drinks.  Some  can  pack  close  to  1,000  calories—more  than  several  servings  of  cake  or  cookies,  Caplan  warns.  "And  most  of  those  calories  come  from  fat  and  sugar."