Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change!
Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have.

You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean.

After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.


Meal Plan


Meal One:

Weight Training Days:
1 1/2 Servings Protein Shake
1 Cup Coffee
Water


Cardio Days:
Nothing

Meal Two:

Weight Training Days:
1 Protein Bar or 1 Serving Protein Shake
Yogurt or Banana


Cardio Days:
1 Protein Bar or 1 Serving Protein Shake
1/2 Handful Oatmeal

Meal Three:

Weight Training Days:
2 Chicken Breasts
1 Handful Of Rice or Medium Potato
Veggies


Cardio Days:
2 Chicken Breasts
Veggies

Meal Four:

Weight Training Days:
1 1/2 Servings Protein Shake
1 Apple or 1 Protein Bar


Cardio Days:
1 1/2 Servings Protein Shake
Apple

Meal Five:

Weight Training Days:
2 Chicken or Turkey Breasts
Veggies
Small Potato


Cardio Days:
2 Chicken or Turkey Breasts
Veggies

Meal Six:

Weight Training Days:
1 1/2 Servings Protein Shake


Cardio Days:
1 1/2 Servings Protein Shake

Guidlines:

Water only, no diet sodas or juices
Never miss meals
You can have one cheat day per week only