The Superman training program is the perfect plan to get bigger, stronger and leaner. By using the right diet you can help to focus more on the bigger and stronger… while still getting leaner. Or you can work on getting even leaner… all the while getting bigger and stronger. Adjusting how much you eat of the right foods is all it takes. We’ve taken all the guesswork out of it for you. So all you have to do is choose your main goal: 1) BIGGER & STRONGER, but leaner; or 2) LEANER, but bigger and stronger.
To focus more on building muscle and strength, but still allowing yourself to lose some body fat comes down to ensuring that you are eating enough calories yet not too many. It also means that you need to get ample amounts of protein and fat, with just enough carbs to spur muscle cell growth, but not fat cell growth.
For calories you should be shooting for 20 calories per pound of body weight on workout days. To get in these calories you will shoot for 1.5-2 grams of protein per pound of body weight, 2 grams of carbs per pound of body weight and 0.5 grams of fat per pound of body weight. For 180-pound man that equates to about 3600 calories, 270-360 grams of protein, 360 grams of carbs, and 90 grams of fat. On rest days from the gym you will be nixing the pre- and post-workout meals, so the totals for the day will drop down to about 16 calories per pound of body weight, 1.5 g protein per pound of body weight, 1.5 g carbs per pound of body weight, and fat will still be close to 0.5 g per pound
Sample Superman BIGGER & STRONGER, But Leaner Diet
Breakfast
1 scoop whey protein
1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking)
3 whole eggs
1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)
1 cup cooked oatmeal
1/4 cup raisins
1 tsp brown sugar (add sugar and raisins to oatmeal)
Morning Snack
1 stick light mozzarella string cheese
1 cup low-fat milk (1%)
2 slices whole-wheat bread
1 Tbsp peanut butter
1 Tbsp jelly (make peanut butter and jelly sandwich)
Lunch
6 oz chicken breast
1 cup cooked brown rice
1 cup mixed vegetables
Afternoon Snack
1 cup low-fat cottage cheese (1%)
1 cup sliced pineapple
Dinner
8 oz top sirloin steak
1 medium sweet potato (baked,)
1 cup chopped broccoli (steamed or grilled)
2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)
1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)
Bedtime Snack
Eat within 30 minutes before going to bed.
1 scoop whey protein
8 oz. reduced fat Greek yogurt (2%) (mix whey protein into yogurt and eat)
Totals: 2900 calories, 265 of protein, 275 g carbs, and 75 g fat
On workout days add the following meals to your day:
Note: If you train in the morning, have your pre-workout meal when you wake up and then work out. Follow the workout with the post-workout meal within 30 minutes after the workout. Then an hour later have the breakfast and follow the rest of the diet from there.
Pre-Workout Meal
1 scoop whey protein
1 large apple
Post-Workout Meal
1 scoop whey protein
2 cups low-fat milk (1%)
10 gummy bears
Adding these two meals will bump up the daily totals to over 3500 calories, 330 g protein, 350 g carbs, and 85 g fat.
To focus more on getting leaner, but still building muscle size and strength, you will still need to eat similar amounts of protein and fat since these are the most critical for building muscle. To make sure that calories are low enough to lose fat, you will drop carbs down to 0.5 grams per pound of body weight on rest days from the gym, but protein will stay solid at 1.5 grams per pound, and so will fat at 0.5 grams per pound of body weight. This will bring calories down to about 12 per pound of body weight. On workout days you will add a pre-workout whey shake and a post-workout meal, which will bump up the protein to almost 2 grams per pound of body weight and carbs up to almost 1 gram per pound. Fat stays about the same at 0.5 grams per pound, and calories jump up to 15 per pound. For a 180 pounder this equates to about 2700 calories, 335 g protein, 150 g carbs, and 90 g fat.
Sample Superman LEANER, But Bigger and Stronger Diet
Breakfast
1 scoop whey protein
1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking)
3 whole eggs
1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)
1 large apple
Morning Snack
2 sticks light mozzarella string cheese
1 scoop whey protein
1 cup low-fat milk (1%) (mix whey protein in milk)
Lunch
6 oz chicken breast
2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)
1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)
Afternoon Snack
1 cup low-fat cottage cheese (1%)
2 Tbsp salsa
Dinner
8 oz top sirloin steak
1 cup chopped broccoli (steamed or grilled)
2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)
1 Tbsp olive oil/1 Tbsp vinegar (salad dressing)
Bedtime Snack
Eat within 30 minutes before going to bed.
1 scoop whey protein
8 oz. reduced fat Greek yogurt (2%) (mix whey protein into yogurt and eat)
Totals: 2200 calories, 270 g protein, 100 g carbs, 80 g fat
On workout days add the following meals to your day:
Note: If you train in the morning, have your pre-workout shake when you wake up and then work out. Follow the workout with the post-workout meal within 30 minutes after the workout. Then an hour later have the breakfast and follow the rest of the diet from there.
Pre-Workout Meal
1 scoop whey protein
Post-Workout Meal
1 scoop whey protein
2 cups low-fat milk (1%)
10 gummy bears
Adding these two meals will bump up the daily totals to over 2700 calories, 335 g protein, 150 g carbs, and 90 g fat, which for the 180 pounder equates to 15 calories per pound of body weight, almost 2 grams of protein per pound, slightly less than 1 gram of carbs per pound, and fat remains fairly steady at about 0.5 grams per pound of body weight.
