Nutrition

Jim Stoppani, Ph.D.

The Superman LEANER, But Bigger and Stronger Diet

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.