Jeff’s Lean Muscle Nutrition Plan
Approach: Clean eating, high protein, moderate carbs, healthy fats, slight calorie surplus (+200–300/day), consistent hydration, and sustainable flexibility.
Estimated Intake:
* Calories: ~2,800–3,000/day
* Protein: ~180–200g
* Carbs: ~250–300g
* Fats: ~90–100g
Light Pre-Workout (Optional)
- ½ banana or rice cake with 1 tbsp almond butter
- Small black coffee
- Water (8–12 oz)
Skip this if you prefers fasted workouts and feels strong doing so.
Meal 1 – Breakfast
- 4-egg veggie omelet
- 1 slice Ezekiel or sprouted grain toast (optional: avocado spread)
- ½ cup oats with berries, cinnamon, and almond milk
- Black coffee or green tea (if preferred)
- Water: 16–20 oz
Macros: ~40g protein / 35g carbs / 20g fat
Meal 2 – Mid-Morning
Option 1
- Protein shake (whey isolate) with almond milk
- 1 banana or rice cake with almond butter
Option 2
- Protein shake + 1 cup frozen berries
- 1 rice cake or small granola bar (I like Lara bars)
Macros: ~30g protein / 30g carbs / 8g fat
Meal 3 – Lunch
- 6–8 oz grilled chicken breast, turkey, or lean beef
- Large salad with mixed greens, cucumber, tomato, olive oil + balsamic
- ½ to 1 cup quinoa, brown rice, or sweet potato
- egg on top for fats
Macros: ~45g protein / 35g carbs / 15g fat
Meal 4 – Afternoon Snack
Option 1:
- Greek yogurt (2% or higher)
- 1 tbsp honey or a handful of berries
- ¼ cup mixed nuts or a boiled egg
Option 2:
- Tuna or turkey wrap in a low-carb/high-fiber tortilla
- Baby carrots or cucumber slices
Macros: ~30g protein / 20g carbs / 12g fat
Meal 5 – Dinner
Meal:
- 6–8 oz salmon, grilled steak, or rotisserie chicken
- Roasted or steamed veggies (broccoli, asparagus, Brussels sprouts)
- ½ to 1 cup wild rice, lentils, or roasted potatoes
- Olive oil or avocado for added fats
Macros: ~45g protein / 40g carbs / 20g fat
Hydration & Supplement Plan
Supplements:
- Multivitamin
- Fish oil
- Turmeric
- Creatine Monohydrate (post workout)
- Magnesium (before bed for recovery)
Jeff’s Phase 1 Training Plan
Day 1 – Chest (Push Focus)
Equipment: Dumbbells, bench, cables
10 minute warm up on rower or stair stepper
Workout:
1. Flat Dumbbell Press – 4 sets x 10–12 reps
2. Incline Dumbbell Press – 4 sets x 10–12 reps
3. Dumbbell Flyes (Incline) – 4 sets x 12–15 reps
4. Cable Crossover (high to low) – 4 sets x 12-15 reps
5. Close Grip Dumbbell Press (flat) – 4 sets x 10–12 reps
6. Dumbbell Pullover (for chest stretch & expansion) – 4 sets x 10-12 reps
7. Push-Ups (slow tempo burnout) – 3 sets to failure
Day 2 – Back (Pull Focus)
Equipment: Dumbbells, bench, cables
10 minute warm up on rower or stair stepper
Workout:
1. One-Arm Dumbbell Row – 4 sets x 10-12 reps each side
2. Wide Cable Lat Pulldown – 4 sets x 10-12 reps
3. Close Cable Lat Pulldown – 4 sets x 10-12 reps
4. Seated Cable Row (close or wide grip) – 4 sets x 10–12 reps
5. Dumbbell Dead Row – 3 sets x 10–12 reps
6. Chest-Supported Rear Delt Flyes – 4 sets x 15 reps
7. Pull-Ups (assisted burnout) – 3 sets to failure
Day 3 – Arms (Biceps & Triceps)
Equipment: Dumbbells, cables, bench
10 minute warm up on rower or stair stepper
Workout (Superset Style):
1. Dumbbell Bicep Curl + Overhead Dumbbell Triceps Extension – 4 sets x 10-12 reps
2. Incline Dumbbell Curl + Cable Triceps Pushdown – 4 sets x 10-12 reps
3. Alternating Hammer Curl + Dumbbell Incline Skull Crushers – 4 sets x 10-12 reps
4. Spider Curls + Cable Triceps Pulldown – 4 sets x 10-12 reps
5. Single Arm Cable Curls + Single Arm Cable Rope Pull Downs – 4 sets x 10-12 reps
6. Triple 7’s Burnout – 2 sets
7. Bench Dips Burnout – 2 sets
Day 4 – Legs
Equipment: Dumbbells, bench, cables
10 minute warm up on rower or stair stepper
Workout:
1. Dumbbell Goblet Squats – 4 sets x 10-12 reps
2. Bulgarian Split Squats (rear foot on bench) – 4 sets x 10-12 reps
3. Dumbbell Romanian Deadlifts – 4 sets x 10-12 reps
4. Seated Deficit Calf Raises (with pause) – 3 sets x 15 reps
5. Cable Glute Kickbacks or Hip Thrusts (with bench) – 4 sets x 10-12 reps
6. Single Leg Deficit Calf Raises (with pause) – 3 sets x 15 reps
7. Dumbbell Walking Lunges – 2 sets x 20 steps
Day 5 – Shoulders
Equipment: Dumbbells, cables
10 minute warm up on rower or stair stepper
Workout:
1. Seated Dumbbell Shoulder Press – 4 sets x 10-12 reps
2. Lateral Raises (strict form) – 4 sets x 12 reps
3. Rear Delt Cable Flyes (or bent-over DB flyes) – 4 sets x 15 reps
4. Front Dumbbell Raise (alternating) – 4 sets x 12 reps
5. Cable Upright Rows (wide grip) – 4 sets x 12–15 reps
6. Dumbbell Shrugs – 4 sets x 15 reps (2-second hold at the top)
7. Dumbbell Arnold Press (burnout) – 2 sets x 15 reps (failure)
Optional Core Add-On (2–3x/Week Post Workout)
- Plank Hold – 3 x 1 min
- Hanging Leg Raises – 3 x 15
- Cable Woodchoppers – 3 x 12 each side
- Weighted Sit-Ups – 3 x 15
Day 6 or Afternoon Workout - Optional
Option 2: Row or Stair Stepper – 30 Min
BONUS Workout
- 1 Minute Jump Rope
- 10 Decline Sit Ups
- 10 Alternating Dumbbell Snatches
- 10 Mountain Climber Push Ups
- 10 Bodyweight Squats
