The Lean Muscle Diet » 2 servings low-fat milk and/or yogurt (1 serving = 1 cup milk or % cup yogurt). Note: Any dairy will do here; milk and yogurt just happen to fit closer to the macro target. Minor deviations are inconsequential. » I serving of fruit: one large fruit, any type, such as apple, banana, or orange (or) 1% cups fresh fruit (or) % cup dried fruit (or) two small fruits, such as apricots, figs, tan- gerines, or kiwis FLOATING MEAL C: 759 calories, 50 g protein, 88 g carbs, 23 g fat » 6 ounces very lean to moderate-fat meat (or) 2 cups tofu, firm (or) 2 scoops protein powder + % cup nuts (a scant handful), any type (or) 2 scoops protein powder + I tablespoon nut butter, any type » 2 cups cooked measurement of any starch, such as rice, pasta, peas, beans, com, oat- meal, or grits (or) 2 cups dry cereal, any type (or) two midsize potatoes, 6 to 7 ounces each, any type (or) four small potatoes, 3 ounces each, any type > Fibrous veggies can be added if/as desired; shoot for at least 3. servings total for the day (a serving of fibrous veggies is approximately 1 cup). How Stan Gets His Junk On Similar to Dan, Stan has about 250 calories a day to play with. Unlike Dan, he has a lot of starchy carbs to swap out. But let’s imagine Stan as a bit of a hedonist. If he takes 1 cup of starch from meals B and C, he has 400 calories, which is just over 15 percent of his total. That gets him a s of reduced-fat banana-chocolate chip coffee cake at Starbucks. CASE STUDY #3: BROTACULAR BOB Current status: 190 pounds, experienced lifter, active Goal: Lose 10 pounds of fat in 6 months without sacrificing any strength or size Daily targets: > 2,610 calories > 180 grams of protein > 270 grams of carbs > 90 grams of fat FLOATING MEAL A: 380 calories, 25 g protein, 25 g carbs, 20 g fat > Three whole eggs, cooked any style (or) 3 ounces very lean to moderate-fat meat, any type (or) 3 ounces very lean meat + 4 cup nuts, any type (or) 1 scoop protein powder +2 tablespoons nut butter, any type (or) 1 scoop protein powder + ¥4 cup nuts, any type (or) 1 cup low-fat cottage cheese + 1 tablespoon nut butter, any type 123The Lean Muscle Diet » 1 serving of fruit: one large fruit, any type, such as apple, banana, pear, or orange (or) 1¥4 cups fresh fruit (or) % cup dried fruit (or) two small fruits, such as apricots, figs, dates, plums, tangerines, or kiwis, > Fibrous veggies can be added if/as desired; shoot for at least 3. servings total for the day (a serving of fibrous veggies is approximately 1 cup). FLOATING MEAL B: 759 calories, 50 g protein, 88 g carbs, 23 g fat > 6 ounces very lean to moderate-fat meat (or) 2 cups tofu, firm (or) 2 scoops protein powder + % cup nuts (a scant handful), any type (or) 2 scoops protein powder + 1 tablespoon nut butter, any type » 2 cups cooked measurement of any starch, such as rice, pasta, peas, beans, com, oat- meal, or grits (or) 2 cups dry cereal, any type (or) two mid-size potatoes, 6 to 7 ounces each, any type (or) four small potatoes, 3 ounces each, any type > Fibrous veggies can be added if/as desired; shoot for at least 3. servings total for the day (a serving of fibrous veggies is approximately 1 cup). FLOATING SNACKS: 693 calories, 56 g protein, 56 g carbs, 21 g fat > 4 ounces very lean meat (or) 1% scoops protein powder (or) 1 cup low-fat cottage cheese > 1 ounces nuts (slightly less than % cup), any type (or) 2 tablespoon nut butter, any type » 2 servings low-fat milk and/or yogurt (1 serving = 1 cup milk or % cup yogurt). Note: Any dairy will do here; milk and yogurt just happen to fit closer to the macro target. Minor deviations are inconsequential. > 1 serving of fruit: one large fruit, any type, such as apple, banana, or orange (or) 1/4 cups fresh fruit (or) % cup dried fruit (or) two small fruits, such as apricots, figs, tan- gerines, or kiwis FLOATING MEAL C: 759 calories, 52 g protein, 104 g carbs, 24 g fat > 6 ounces very lean to moderate-fat meat (or) 2 cups tofu, firm (or) 2 scoops protein powder + % cup nuts (a scant handful), any type (or) 2 scoops protein powder + 1 tablespoon nut butter, any type > 2 cups cooked measurement of any starch, such as rice, pasta, peas, beans, corn, oat- meal, or grits (or) 2% cups dry cereal, any type (or) two and one half midsize potatoes, 6 to 7 ounces each, any type (or) five small potatoes, 3 ounces each, any type > Fibrous veggies can be added iffas desired; shoot for at least 3 servings total for the day (a serving of fibrous veggies is approximately 1 cup). How Bob Gets His Junk On 124The Lean Muscle Diet You've probably noticed a theme here: Our first three case studies all end up with calorie allot- ments in the 2,500 to 2,600 range. But you see big differences in their macronutrients—from 216 grams of protein for Deskbound Dan to 160 grams for Skinny-Fat Stan. And while Dan has just 139 grams of carbs per day, Bob here has twice as many. Bob, as it happens, is a social animal. On weekends he loves nothing more than surfing with his buds in the morning and then watching a game that afternoon, But he hates having to reveal he’s on a diet. So Bob is going to save up all 1,820 calories for that one perfect day each week. Here’s what he can get. » An order of fire-grilled com guacamole and chips (1,180 calories) at Chili’s, and four bottles of Sam Adams Boston Lager (640 calories) = 1,820 calories » Three slices of pizza (900 calories) + four mugs of Bud Light on tap (450 calories) + cake and ice cream at his nephew’s birthday party that evening (470 calories) = 1,820 calories (okay, the birthday cake is a wild-ass guess) » An order of baby back ribs (1,050 calories) with a side of sweet potato fries (450 calo- ries) at Outback Steakhouse + two bottles of Flying Dog Doggie Style pale ale (320 calories) = 1,820 calories CASE STUDY #4: BULKING BARRY Current status: 160 pounds, extremely lean, incredibly active Goal: Gain 10 pounds of solid muscle in 6 months without any fat Daily targets: > 3,230 calories > 170 grams of protein > 408 grams of carbs » 102 grams of fat FLOATING MEAL A: 683 calories, 34 g protein, 85 g carbs, 23 g fat > Three whole eggs, cooked any style (or) 3 ounces very lean to moderate-fat meat, any type (or) 3 ounces very lean meat + 4 cup nuts, any type (or) 1 scoop protein powder +2 tablespoons nut butter, any type (or) 1 scoop protein powder + ¥4 cup nuts, any type (or) 1 cup low-fat cottage cheese + 1 tablespoon nut butter, any type > 2 cups cooked measurement of any starch, such as rice, pasta, peas, beans, com, oat- meal, or grits (or) 1 cup ready-to-eat dry cereal, any type (or) two slices of bread, any type (or) one mid size potato, any type, roughly 6 to 7 ounces > 1 serving of fruit: one large fruit, any type, such as apple, banana, or orange (or) 1/4 cups fresh fruit (or) % cup dried fruit (or) two small fruits, such as apricots, figs, tan- 125