Much of your body’s growth hormone is produced while you’re sleeping, further stimulating fat loss.10
Thus, we shouldn’t be surprised that research shows that the amount people sleep has a marked effect on weight loss.
For example, in a study conducted by scientists at the University of Chicago, overweight adults on a weight loss diet were split into two groups:11
Group one slept 8.5 hours per night.
Group two slept 5.5 hours per night.
After 14 days, the 5.5-hour group lost 55 percent less fat and 60 percent more muscle than the 8.5-hour group, and also experienced increased hunger throughout the day.
This correlation has been observed elsewhere as well.
Research conducted by scientists at the National Center for Global Health and Medicine found that shorter sleep duration was associated with increased levels of body fat.12
There’s also evidence that acute sleep loss causes insulin resistance to a level similar to what’s seen in type 2 diabetes, which can increase fat gain.13
Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need seven to nine hours of sleep per night to avoid the negative effects of inadequate sleep.14
Don’t drink calories.We recall that caloric beverages don’t trigger satiety like food, which makes it easier to overeat.15
For instance, a cup of orange juice contains about 100 calories and isn’t going to do much to stave off hunger. For the same number of calories, however, you could have an apple, which will.16
Three Tips for Better Lean Bulks
Follow a meal plan.Many people think meal planning is mostly for cutting and tend to wing it when lean bulking. This rarely works well because it often leads to undereating, which hinders muscle growth, or overeating, which accelerates fat gain.
For a maximally effective lean bulk, make a meal plan and stick to it just as you would when cutting.
Drink calories if necessary.If you have to eat a large number of calories every day to gain weight and struggle to do this with whole foods alone (some people do), don’t be afraid to drink some of your calories.
Milk and no-sugar-added fruit juices are popular choices.
Keep cardio to a minimum.Remember that the more cardio you do while lean bulking, the harder it’s going to be to gain muscle and strength.
Try to do no more than a couple of hours of cardio per week when lean bulking, and stick with walking if you’re struggling to make muscle and strength gains.
Premade Meal Plans for Cutting and Lean Bulking
Thanks to part 4 of this book—and chapter 19 in particular—you have everything you need to create your own highly effective meal plans, but if you’d rather shortcut the process and follow a premade meal plan based on your weight and goals, I have good news.
On the following pages, you’ll find meal plans that have been designed by my diet coaches according to everything you’ve learned in this book.
These meal plans can provide you with a simple and sensible starting point for your diet. Then, once you’re comfortable with the routine and happy with the results, you can modify your plan, make a new one from scratch, or simply stick with it for as long as it continues to work for you.
Training wheels, remember?
These meal plans are also included in the free bonus material that comes with this book (www.biggerleanerstronger.com/bonus) as Google Sheets and Excel and PDF files, so you can easily modify and print them.
Cutting Meal Plans
Cutting Meal Plan for a 160-Pound Man
Meal
Food
Amount
Calories
Protein
Carbs
Fat
Breakfast
Egg white
150 grams
78
16
1
0
Whole egg
50 grams
143
13
1
10
Strawberry
140 grams
45
1
11
0
Apple
182 grams
95
0
25
0
Total
361
30
38
10
Workout
Postworkout Shake
Plain nonfat Greek yogurt
400 grams
236
41
14
2
Unsweetened rice milk
240 grams
113
1
22
2
Blueberry
140 grams
80
1
20
0
Banana
136 grams
121
1
31
0
Total
550
44
87
4
Lettuce
30 grams
5
0
1
0
Skinless boneless chicken breast
200 grams
240
45
0
5
Beet
75 grams
32
1
7
0
Tomato
120 grams
22
1
5
0
Sweet pepper
160 grams
42
2
10
0
Low-fat balsamic vinaigrette
30 grams
45
0
2
4
Total
386
49
25
9
Dinner
Sirloin, trimmed of visible fat
200 grams
308
43
0
14
Brussels sprout
200 grams
86
7
18
0
Asparagus
100 grams
20
2
4
0
Cauliflower
100 grams
25
2
5
0
Total
439
54
27
14
Daily Total
1,736
177
177
37
Daily Target
1,760
176
176
39
Cutting Meal Plan for a 200-Pound Man
Meal
Food
Amount
Calories
Protein
Carbs
Fat
Breakfast
Egg white
200 grams
104
22
1
0
Whole egg
100 grams
143
13
1
10
Strawberry
280 grams
90
2
22
1
Apple
182 grams
95
0
25
0
Total
432
37
49
11
Workout
Postworkout Shake
Plain nonfat Greek yogurt
400 grams
236
41
14
2
Unsweetened rice milk
240 grams
113
1
22
2
Blueberry
140 grams
80
1
20
0
Banana
136 grams
121
1
31
0
Total
550
44
87
4
Lunch
Lettuce
30 grams
5
0
1
0
Skinless boneless chicken breast
250 grams
300
56
0
7
Beet
75 grams
32
1
7
0
Tomato
120 grams
22
1
5
0
Sweet pepper
160 grams
42
2
10
0
Low-fat balsamic vinaigrette
30 grams
45
0
2
4
Total
446
60
25
11
Dinner
Sirloin, trimmed of visible fat
300 grams
462
64
0
21
Brussels sprout
200 grams
86
7
18
1
Asparagus
100 grams
20
2
4
0
Cauliflower
100 grams
25
2
5
0
Sweet potato
200 grams
172
3
40
0
Total
765
78
67
22
Daily Total
2,193
219
228
48
Daily Target
2,200
220
220
49
Cutting Meal Plan for a 240-Pound Man
Meal
Food
Amount
Calories
Protein
Carbs
Fat
Breakfast
Egg white
150 grams
78
16
1
0
Whole egg
150 grams
215
19
1
14
Strawberry
280 grams
90
2
22
1
Apple
182 grams
95
0
25
0
Total
478
37
49
15
Workout
Postworkout Shake
Plain nonfat Greek yogurt
400 grams
236
41