Want to lose weight? Pick a diet… any diet. Research has shown that most popular diets will help you shed a few pounds, at least in the short term.¹

But getting shredded is another matter. You don't actually want to lose weight... you want to lose surplus body fat while gaining strength and solid muscle. That’s where most popular diets fail: they’re designed to help people get smaller, not harder and leaner. To optimize your body composition and physique, you need a serious nutrition plan that...

• Is rich in high-quality protein to support muscle growth;
• Contains ample fiber for satiety and gastrointestinal health;
• Supplies the full spectrum of nutrients your body needs for peak performance and vitality;
• Primes your body to shed surplus fat; but still provides ample energy for training and recovery;
• Leaves you feeling satisfied, rather than hungry and irritable.
• Will help you keep the fat off… for good!

This is what the Lean Body Promise is all about!

Let's Talk About Calories

A calorie (actually a kilocalorie) is a unit of energy. Scientifically speaking, it's the amount of energy needed to raise the temperature of 1 kilogram of water 1°C. Since your body maintains a core temperature of roughly 37°C, 24/7, it’s obvious that you need a certain number of calories just to exist. The number of calories needed to perform basic life functions (like breathing and thinking) is known as your resting energy expenditure (REE).

Activities such as walking, talking, eating and – yes – exercise require additional energy. So, your total daily energy expenditure (TDEE) is your REE, plus the energy used for physical activity and digestion (aka the “thermic effect of food”).

To put it another way…

Your TDEE is the total number of calories you can eat without gaining or losing weight.

Not surprisingly, this is the starting point for any plan designed to chisel off body fat, including this one. So forget about ads for books, programs or supplements that claim you can "eat all you want and still lose weight." If you want to reduce your body fat, you need to reduce your calorie intake, too – that’s the bottom line.

BUT...

There’s always a catch, isn’t there? Reduce your calories too much, and you risk…

• Losing hard-earned muscle;
• Triggering the dreaded, “starvation response;”
• Feeling miserable, hungry and depleted.

You’ll also be setting yourself up for rebound fat gains. The numbers don’t lie: the vast majority of dieters regain their lost weight, and sometimes more.²

The Lean Body Promise plan was designed to prevent this! By strategically balancing your protein, fat and carbohydrate intake, it ensures you can safely lose up to 2 – 3 pounds of fat/week, without dropping too far below your TDEE.

Protein, Fat and Carbohydrates

Protein, fat and carbohydrates are collectively known as “macronutrients.” Each macronutrient supplies your body with essential metabolites AND energy.

Protein

Protein provides you with the amino acids your body needs to produce its own proteins – including muscle!

Body proteins are “dynamic” – that is, they’re constantly being broken down (catabolism) and rebuilt (anabolism). The amino acids released from broken-down proteins can either be a) recycled and re-used; or b) burnt for energy.

Normally, muscle catabolism and anabolism are balanced, so that there is no net loss or gain of muscle tissue. Eating below your TDEE, however, tips the balance towards muscle loss, since your body needs the energy!

Fortunately, you can tip it back by a) hitting the weights; and b) eating the right amount of high-quality protein. A good amount of protein to aim for is 1 gram per pound of bodyweight. This is more than most dieticians recommend, but it’s perfect for hard-training guys who need to maintain (or gain!) lean body mass.³

Optimal Protein Sources	Sub-Optimal Protein Sources
lean beef (flank steak, beef tenderloin, 96% lean ground beef)	deli meats
skinless chicken breast	hard cheeses/processed cheese
turkey breast	lunch meats/hot dogs
egg whites	bacon/sausage/salami/pepperoni
fish/shellfish	whole milk/milk drinks/milk substitutes
pork tenderloin	fried chicken/fish
non-fat cottage cheese	ground beef with >4% fat (by weight)
nonfat Greek yogurt (plain)	cuts meat with visible fat/marbling
water-packed tuna	buffalo wings, bbq ribs

Note: don’t be fooled by front-of-package labeling! This may come as a surprise, but more than half of the calories in 15% “lean” ground beef come from fat! This is because the label is based on the percentage of fat by weight. Since fat is a concentrated source of calories, even small amounts of fat can add a lot of unwanted calories.

As you can see from the table, an optimal source of protein is…

• Low in fat, carbohydrates and sodium;
• Derived from animals rather than plants.

Meat, fish, poultry, egg and dairy proteins are not only concentrated sources of protein; they’re also rich in the essential amino acids (EAAs) that our bodies cannot make. By contrast, plant foods contain less protein overall; and may be deficient in one or more EAAs.

Fats

Once upon a time, “fat” was a four-letter word; and diets that slashed fat intake to the bone were all the rage (in fact, severely low-fat diets are still popular in some quarters). Nonetheless, some dietary fat is important for good health and optimal (anabolic!) hormone levels. A little goes a long way, though, since fat is a very concentrated source of calories (9 calories/g vs. 4 calories/g for protein & carbs). Because of this, you should limit your fat intake to 0.3g per pound of bodyweight, with the bulk of it coming from natural, whole food sources and small amounts of unrefined and/or supplemental oils. Good (and not-so-good) sources of fat are listed below.

Optimal Fat Sources	Sub-Optimal Fat Sources
almonds/walnuts/pistachios	commercial cooking oils
ground flax seed	margarine/butter
hemp/sunflower/sesame seeds	commercial salad dressings/mayonnaise
wild-caught salmon	bacon/sausage/salami/pepperoni
avocadoes	whole milk/half & half/cream
extra-virgin olive oil	shortening/lard
fish oil	ground beef with >4% fat (by weight)
EFA Lean Gold	cuts of meat with visible fat/marbling

Note: be especially wary of foods containing “partially-hydrogenated vegetable oil.” Partially-hydrogenated oils contain harmful trans-fats, which are linked to heart disease and strokes.⁴

What makes the fat sources on the left better choices than the ones on the right? The ones on the left provide heart-healthy monounsaturated and/or omega-3 essential fatty acids. Foods like nuts, seeds, avocadoes and salmon also supply valuable nutrients in addition to the fat. On the other hand, the fat sources on the right contain excessive amounts of saturated fat, trans-fats and/or pro-inflammatory omega-6 fatty acids.⁵

Carbohydrates

Not all carbohydrates are evil incarnate, despite what low-carb diet advocates claim. Complex carb sources like fresh vegetables, legumes and whole grains provide energy, vitamins/minerals, disease-fighting phytochemicals and fiber - which are important for both long-term health and athletic performance. When you're training heavily, complex carbs - taken at the right times in the right amounts - can be your best friend!

Optimal Carb Sources	Sub-Optimal Carb Sources
sweet potatoes/yams; white potatoes	french fries/potato chips
brown/wild rice, barley, quinoa	white rice
old-fashioned/steel-cut oatmeal	packaged, ready-to-eat sugary cereals
100% whole wheat bread/pasta	bread/pasta made with “enriched” white flour
legumes (beans and dried, split peas)	baked beans; canned bean/pea soups
fresh and frozen (unseasoned) vegetables	sauced/buttered frozen vegetables
fresh and frozen (unsweetened) fruit	dried fruit/”fruit snacks”/juices/juice drinks
Rye Crispbreads	commercial crackers and tortilla chips
corn tortillas; air-popped popcorn	jams/jellies/honey/agave syrup/sugar/maple syrup
	candy, cookies, snack cakes, breakfast bars
	sweetened coffee drinks, energy drinks, Gatorade, sodas, “Vitamin Water”

Note: don’t be misled by front-of-package terms like “organic,” “natural,” “healthy,” “made with whole grains,” or “low fat.” Organic sugar and “natural” unbleached white flour aren’t any better for you than their conventional counterparts. Likewise, many products “made with whole grains” are simply white flour products, with a few grams of whole grain flour added to justify the label claim.

In truth, many so-called "healthy" food products aren't good for you at all: they're just less unhealthy than the “regular” versions. A truly healthy food will make a strong, positive contribution to your diet, not simply contain fewer "bad" ingredients.

It should be easy to see the differences between the optimal and sub-optimal carb sources in the table above. An optimal carb source…

• Is either unprocessed; or minimally-processed so that the original nutrients are retained;
• Is high in natural fiber;
• Does not contain added fat, sugar or sodium;
• Does not trigger excessive insulin production.

Eating 1g of carbohydrate per pound of bodyweight should be just about right for most people looking to lose excess body fat; although competitive athletes and men with physically demanding jobs may need more. If you feel less than energetic on the Lean Body Promise plan, try upping your carbs to 1.5g/pound of bodyweight.

How Many Meals Should You Eat?

“The” optimal meal frequency and pattern is being hotly debated as we “speak.” Eating 5 - 6 meals/day was a bodybuilding standard for years; and it works fantastically well for most people. Nonetheless, current research has failed to uncover any metabolic or nutritional advantages to 6 meals vs. 3.⁶ "Intermittent fasting" has also grown in popularity, both for fat loss7 and (potential) disease prevention.⁸

In other words, there’s no scientific consensus on the “best” number of meals or when to eat them. So why not go with the “flow” and eat whenever you want?

Here’s why: I achieved peak competition condition eating small, frequent meals; and this pattern has helped countless others do the same. This is why you’ll be eating 5 meals/day on the Lean Body plan. While eating fewer meals might not hinder your progress, why mess with success?

Putting it all together...

To sum up, the average guy looking to strip off excess body fat needs to eat…

• 1g/pound of high quality protein;
• 0.3g/pound of healthy fat;
• 1g/pound of carbs from natural/minimally processed sources.

You don’t need to be a math wizard to figure it out! If you weigh 200 pounds, you need to eat 200g protein (200 x 1); 60g fat (200 x 0.3); and 200g carbs (200 x 1). Since both protein and carbs contain 4 calories/g, and fat contains 9 calories/g, it adds up to approx. 2140 calories/day.

Here’s a simple meal plan for a 200 pound man:

Meal		Protein (g)	Carbs (g)	Fat (g)	Calories
Breakfast: Veggie omelet, 1/2 cup oatmeal, 2/3 c. blueberries, coffee, EFA Lean Gold		34	38	11	392
Mid-morning: ½ c. 1% cottage cheese, 2 rye crispbreads, 1oz. raw almonds, kiwi fruit		25	40	16	404
Lunch: 4 oz. sliced chicken breast; broccoli florets/baby carrots/olive oil vinaigrette, 1/2 small whole wheat pita		39	23	13	365
Mid-afternoon: Lean Body MRP, small apple		35	42	7	371
(Pre-Workout: Super Charge Xtreme, scoop of Power Carb)		0	33	0	132
(Post-Workout: 1 heaping scoop of Pro-V60 protein powder, mixed in water)		33	13	3.5	215
Dinner: 5 oz. baked orange roughy, steamed green beans, spinach salad w/1T olive oil-vinaigrette dressing, EFA Gold		35	12	10	256
Totals:		201	201	60	2148

• 1.

  Keep a journal. . If you're serious about your training, you already keep records of your exercises, sets, reps and loads. If you're serious about improving your body composition, you'll do the same for your meals. There are a number of online programs and mobile apps you can use to make this simple, although even pencil-and-paper will do. If you need to tweak your program (and most people do, at some point), your journal will provide you with valuable insights on how to do it.

• 2.

  Measure your food. The “normal” portions we’re used to eating and drinking have expanded over the years... and Americans have been expanding right along with them! "Portion distortion" is one reason why people fail in their efforts to lose excess fat: they're eating many more calories than they think they are! Take peanut butter for an example: a "serving" is two LEVEL tablespoons. Most Americans use heaping spoonfuls - equivalent to 2 - 3 servings. Even small underestimates, over the course of the day, can add up to enough extra calories to derail your efforts.

  If you’d rather not use measuring cups or spoons to measure your food, use your hands and eyes instead. The portion of protein at your main meals (breakfast, lunch and dinner) should be the size of the palm of your open hand. Starchy, complex carbs (like sweet potatoes or brown rice), should be the size of your closed fist. And fibrous/green veggies are free! As long as you keep your fat portions small and controlled, you won’t go past your calorie limit.

• 3.

  Measure your progress. Don't rely solely on the scale, as simple changes in weight can be deceiving. Since your goal is to lose body fat and maintain/gain lean muscle, you need a method for assessing changes to your fat and lean mass. The simplest and best method is to pick up an inexpensive caliper, like the Slim-Guide or Accu-Measure™.

  Note: You can get your own Accu-Measure Body Fat Calipers by calling call Labrada Nutrition at 1-800- 832-9948 (Dept. LBP1) or log onto www.leanbodypromise.com or www.labrada.com.

• 4.

  Plan ahead! Shop for the foods you want to eat BEFORE you want to eat them - never shop when you're hungry! You can also prepare many staples in advance. It's easy, for example, to put together a quick, healthy entree, if you have pre-chopped veggies, grilled chicken breasts and pre-cooked brown rice already stored in the fridge or freezer.

• 5.

  Pack a cooler. There are a lot of simple to prepare-and-eat foods you can take with you to work: sliced pre-cooked meat or poultry, raw veggies/grape tomatoes, hard-boiled eggs, fresh fruit, wholegrain crispbreads, cottage cheese/Greek yogurt (plain), foil tuna packets, pre-made (deli or home) tabouli and hummus are some examples. If you have access to a microwave, you can also bring leftover chili, stew or other entrees from home.

  And don't forget to toss in a couple of Lean Body® packets and a shaker bottle! Having access to a filling, high-quality, emergency meal or snack can be a life (and program) saver (see below for more information)!

• 6.

  Drink plenty of water. It's important to stay well hydrated! In addition, water can help reduce your appetite and - when consumed with meals - increase your sense of fullness.

• 7.

  Take a good, basic multivitamin and source of essential fatty acids (like EFA Lean Gold, fish oil or Udo's Choice).

• 8.

  Limit your alcohol intake while you're on the Lean Body program. . Alcohol slows fat burning,12 and alcohol calories displace healthier ones.

• 9.

  Cheat! More on this below…

Cheating on your diet!

Yes, you read that right. I want you cheat… a little. Too many diets are “all or nothing diets.” On the Lean Body plan, I encourage you to stay within the guidelines but twice a week you can cheat and enjoy a small portion of your favorite foods.

Here’s how you do it: always start your meal with a protein serving, no matter what. The protein will stabilize your blood sugar and supply your muscles with amino acids. Once you’ve eaten that protein, your appetite will already be partly satisfied. As a result, you’ll be less tempted to over-indulge.

Warning: never cheat when you’re hungry, because you’ll tend to overeat. Don’t overdo it, either! A cheat meal isn’t a license to go hog-wild. It’s still an exercise in discipline: ultimately, controlled cheats will help teach you how to live in the “real world,” once you’ve reached your goal weight and body composition.

In truth, you don't need to take supplements to get - and stay - lean and muscular. On the other hand, I can’t think of anyone who's ever gotten into top shape - myself included - that didn't use a few, carefully selected products. The right supplements can help you train harder and recover faster - important considerations when you're on reduced calories!

The supplements I recommend for leaning out and building muscle are...

• 1.

  A good meal replacement product (MRP). A well-made MRP can be used as a between-meal snack or as a quick meal-on-the-run. When you're on reduced calories, it can be helpful to eat frequent, smaller, high-protein meals; but not everyone has time to prepare 5 whole food meals each day. So an MRP can be a real life saver.

  What makes a good MRP? A lot of commercial products consist of little more than whey protein and maltodextrin. These quickly-digested ingredients have little staying power. The best products, like my Lean Body® formulas, utilize a blend of proteins to provide a steady supply of essential amino acids; as well as supply whole grains/fiber, healthy fats, vitamins and minerals.

• 2.

  2. A solid pre-workout formula to enhance focus, training drive and workout performance. A lot of guys hit the weights after work, when they're fatigued and high on stress. The right pre-workout supplement can make a world of difference in the ability to give it 100% in the gym.

  Unfortunately, all too many pre-workout formulas are padded with "label decoration" - irrelevant and/or poorly-researched compounds that look impressive on the label, but contribute little or nothing to its effectiveness. This is why I developed Super Charge: ALL of the ingredients in this clinically-proven formula have been thoroughly researched... and it tastes great, too!

• 3.

  Pre-workout carbs. It takes food energy to power through an intense workout... which is just what you don't have a lot of on reduced calories. This is where a strategic dose of quickly-digested carbs comes in handy. A supplement like Power Carb is high octane fuel for your muscles. Taken before, during and/or after your workout, Power Carb provides you with the energy you need to pound the weights, without compromising your fat loss efforts.

• 4.

  A good anti-catabolic. A lot of trainees focus on muscle protein synthesis (MPS); but when it comes to building muscle, MPS is only half of the story. The other half is reducing muscle protein breakdown! Your muscles are at risk when you're cutting, particularly if you're already on the lean side (like many pre-contest bodybuilders). High-quality protein provides the building blocks, while a clinically-validated supplement like HICA-Max keeps catabolism at bay.¹⁴

• 5.

  a beta-alanine supplement like BA-Endurance can reduce muscular fatigue so you can power through more reps.¹⁵

• 5.

  Optional extras... Humanogrowth may help counter the drop in testosterone production that often occurs when dieting.