We take the guesswork out of eating right to get leaner

We take the guesswork out of eating right to get leaner and stronger with our Superman Program.

Jim Stoppani, Ph.D.

The Superman BIGGER & STRONGER, But Leaner Diet

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
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• 1 cup low-fat milk (1%) (mix whey protein in milk and drink ASAP upon waking)
• 
  
• 3 whole eggs
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• 1/4 cup shredded reduced fat cheddar cheese (make scramble eggs and add cheese)
• 
  
• 1 cup cooked oatmeal
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• 1/4 cup raisins
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• 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
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• 1 Tbsp peanut butter
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• 1 Tbsp jelly (make peanut butter and jelly sandwich)

Lunch

• 6 oz chicken breast
• 
  
• 1 cup cooked brown rice
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• 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,)
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• 1 cup chopped broccoli (steamed or grilled)
• 
  
• 2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, 
• tomatoes)
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• 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.