The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected. by Martin Berkhan

Author:Martin Berkhan [Berkhan, Martin]
Language: eng
Format: epub, pdf
Publisher: Martin Berkhan
Published: 2018-08-15T23:00:00+00:00

An excellent and complete meal that requires no cooking if you use pre-sliced chicken breast strips. Alternatively, use frozen prawns instead of chicken, and let them sit in warm water while you prepare the salad. When your salad is ready, remove the prawns and squeeze to drain the water, then add to the salad.

Chapter 10: Sample Meal Plans

Here are a few basic meal plans for those in need. They’re suitable for a 90-kilogram (198-pound) male per the example given in “Crunching the Numbers.” To make them female friendly, simply reduce the amounts by one-third and you’ll have sample meal plans for a 65-kilogram female. Three things to note:

1. On training days, men and women add 25 grams (0.9 ounces) of carbohydrate and 20 grams (0.7 ounces) of carbohydrate respectively to the post-workout meal. If you’re following the same or a few different meal plans every day, I suggest simply adding an apple, pear, or orange to this meal.

This displaces lost muscle glycogen, and the combination of glucose and fructose found in fruit is ideal for this purpose. Another benefit of this timing strategy is that it takes advantage of the post-workout DIT discussed in Chapter 5 (“The Thermogenic 7”). To improve it further, place the brunt of your daily carbohydrate intake in the post-workout meal.

The math is simple. Using the example from “Crunching the Numbers,” here’s how a full week looks:

Rest days (4 days/week)

90-kilogram male: 2,520 − 500 = 2,020 calories

Training days (3 days/week)

90-kilogram male: 2,520 − 500 = 2,020 calories + 100 calories via 25 grams of carbohydrate = 2120 calories.

2. Don’t be afraid to use your creativity and find something that suits you. These are only ideas to get you started—don’t forget that.

3. And here are ten handy tips that will make your tracking better, your cooking faster, and your life easier.

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