20 Meal Plans for Aggressive Fat Loss and Lean Bulking

Guess what?

You don’t have to follow a boring, bland “bodybuilding diet” to get the body you really want.

Yes, that means you can forget the plates of chicken and rice, piles of steamed vegetables, pails of microwaved oatmeal, and pounds of flavorless potatoes.

You don’t have to obsess over “eating clean,” either.

Yes, you should eat fruits and vegetables to stay healthy, but no, you don’t have to swear off sugar or grains or anything else, really.

More good news:

When you know how to diet properly, losing fat and gaining muscle becomes simple, convenient, and dare I say . . . enjoyable.

Imagine . . .

• Eating delicious and filling meals every day
• Never feeling starved or stuffed
• Having great energy levels and workouts

Well, that’s exactly how it should be.

You see, there’s an old saying that goes like this:

“The best diet is the one you can stick to.”

There’s a lot of truth there.

It captures the essence of successful dieting: sticking to the plan well and long enough to get and maintain the results you want.

Notice the emphasis on sustainable results that you can maintain.

That’s the real goal—not rapidly losing weight with a crash diet and then ballooning back to your previous self (or worse).

Instead, we want to build our best bodies ever and enjoy it for the rest of our lives. And we want to do it without subjecting ourselves to tedious, difficult “diets,” and without developing an eating disorder.

And that requires eating foods we actually like. If you take all the joy out of eating, it’s only a matter of time before you run out of willpower and go back to your “non-dieting” ways.

This is why the majority of mainstream diet advice simply doesn’t work.

And why we created these custom meal plans for men and women of all ages, sizes, and circumstances.

Here’s exactly what you get . . .

10 “aggressive fat loss” meal plans to help you lose fat rapidly . . . not muscle.

The most common mistake people make when trying to lose fat is eating too much. If you eat too much, you’ll fail to lose any significant amount of fat. Full stop.

Another less understood mistake is eating too little. Eat too little and you’ll lose fat but you’ll also lose a significant amount of muscle, which is the primary way people wind up “skinny fat.”

The name of the game, then, is finding the “sweet spot” where you’re eating just enough to lose fat rapidly without losing muscle.

That’s why we created these aggressive fat loss meal plans—to show you how to do it right.

Regardless of your current weight and goal, there’s a plan for you that’ll drive fat loss without sacrificing muscle.

Additionally, these meal plans provide plenty of protein and carbohydrate and also contain a variety of enjoyable foods that help blunt hunger, control cravings, and prevent micronutrient deficiencies.

10 lean bulking meal plans to help you gain maximum muscle and minimal fat.

Many bulking programs are like dietary sledgehammers, pushing you to eat downright absurd amounts of food every day.

The idea is you have to “eat big to get big,” as the old saying goes.

And there’s some truth here—you do indeed need to eat more than usual to gain muscle effectively—but if you take this too far, you start gaining too much fat.

This not only spoils your “aesthetics,” but also hinders muscle growth and accustoms your body to higher levels of body fatness, which is more or less the exact opposite of what you’re trying to achieve when bulking.

Instead of pigging out to gain muscle faster, then, you should eat just enough to boost muscle gain but not so much that you gain more fat than you should. This is known as “lean bulking.”

And that’s why we created these lean bulking meal plans—to show you how to do it right.

Regardless of your current weight and goal, there’s a plan for you that provides optimal calorie and macronutrient targets for enhancing muscle growth with minimal fat gain.

Additionally, these meal plans contain a variety of enjoyable foods that help you eat enough without having to force-feed yourself or neglect nutrition for the sake of getting enough calories.

• The 10 biggest fat loss and muscle-building myths and mistakes that keep women overweight, weak, and frustrated.
• The 3 scientific laws of lean muscle growth and fat loss that literally force your body to get fitter, leaner, and stronger. You’ll be shocked at how easy it really is to build lean muscle and lose fat once you know what you’re doing.
• How to create flexible diet plans that help you transform your body composition eating the foods you love—without ever feeling starved, deprived, or like you’re “on a diet.”
• A paint-by-numbers training system that will help you add lean muscle to all the right places and get sexy, athletic curves . . . spending no more than three to six hours in the gym every week . . . doing challenging, fun workouts you enjoy.
• A no-BS guide to supplements that will show you what works and what doesn’t, saving you hundreds if not THOUSANDS of dollars each year.
• And a whole lot more!

That’s why this book has helped thousands of women build their best bodies ever.

Will you be next?

The Year One Challenge for Women Workout Journal for Women

You know what sucks about most workout journals?

They don’t tell you what to do. They’re basically just fancy notepads.

Seriously.

A bunch of blank pages is helpful if you’re an experienced weightlifter who knows how to create effective workout programs, but what if you’re not?

You have to go elsewhere for a workout routine and hope it’s effective, safe, and easy to follow and track. And let’s face it—many programs are a bunch of macaroni.

That’s why this workout journal is different—it gives you everything you need to take your fitness to the next level.

First, this journal has an entire year’s worth of workouts based on everything taught in the bestselling fitness book for women, Thinner Leaner Stronger.

That means you’ll know exactly what you’re supposed to do in the gym every day and only need to show up and get to work.

Think of it as the fitness version of painting by numbers.

Second, this journal gives you concise but key information you need to do your workouts properly.

For instance, they have short descriptions (with pictures!) of proper form on the major exercises, tell you how to warm up properly, what rep ranges to work in, how to progress on the programs, how long to rest in between sets, and more.

All things covered in Thinner Leaner Stronger, of course, but helpful to have at hand for quick reference when you’re in the gym.

Third, the workouts are laid out in a clean, user-friendly design that’s easy and intuitive to use.

All you have to do is start with the first exercise at the top of the list, write down your weight and reps for each set, move on to the next exercise, and so on.

This also makes it easy to review your performance, whether a couple weeks or months ago, to ensure you’re making progress.

The Shredded Chef Bestselling Flexible Dieting Cookbook

How would you like to have a bunch of new, delicious, and “diet friendly” recipes to add to your meal plans?

Easy-to-make breakfasts, lunches, dinners, desserts, and snacks that don’t take a ton of prep time or fancy kitchen work?

Ones that are high in protein and packed with healthy carbs and fats, and that can fit anyone’s macros?

Well, that’s exactly what you’ll find in the bestselling flexible dieting cookbook The Shredded Chef.

Here's a "sneak peek" of what you'll find inside:

• The paint-by-numbers formula for creating effective meal plans tailored to your body, goals, and lifestyle.
• How to use calories, "macros," "micros," food choices, and nutrient timing to improve your body composition.
• 13 delicious and easy-to-make breakfast recipes, like "BLT" Eggs Benedict, Heuvos Rancheros, High-Protein Banana Oatcakes, Spice Caribbean Oatmeal with Yogurt Swirl, and more.
• 11 mouthwatering salads and dressings, like Spicy Santa Fe Taco Salad, Grilled Mediterranean Salad with Sun-Dried Tomato Vinaigrette, Creamy Jalapeno-Cilantro Dressing, and more.
• 14 low-calorie snacks that you'll actually want to eat, like Blueberry-Coconut Pancake Batter Smoothie, Maple-Walnut Protein Muffins, Peanut Butter Protein Swirl Brownies, and more.
• 16 succulent beef and pork recipes that make savory lunches and dinners, like Beef Stroganoff, Beef Lo Mein, Parmesan-Crusted Pork Chops, and more.
• 18 tasty poultry dishes that you'll love again and again, like Curry Chicken, Mexican Meatloaf, Pollo Fajitas, and more.
• 8 flavorful seafood recipes like Creamy Fettuccine with Scallops, Graham Cracker-Crusted Tilapia, Seared Cod with No-Cook Mustard-Caper Sauce, and more.
• 11 appetizing side dishes like Crispy Squash Fries, Sweet Potato Chips, Roasted Garlic Twice-Baked Potato, and more.
• 10 delectable desserts that you can enjoy guilt-free, like Peach Cobbler, Maple-Raisin Bread Pudding, Triple Berry Crisp, and more.

So, if you want to know how to get the body that you want eating the foods that you love, The Shredded Chef is for you.