You are pushing yourself hard in the gym. You are adding more weight to the bar, getting an extra rep, doing an extra set, and running faster and longer.

That’s all wonderful, but it means nothing unless your diet is under control. The diet is your key to unleash your ripped physique.

You must get in the right nutrients to fuel your workouts and pack on muscle. But you must avoid temptations of bad foods that can wreck your results and set you back.

more: Lose Weight Fast With This 1200 Calorie 7 Day Meal Plan

Here is your 28 day superior dieting plan to help you get lean and stay lean!

First off, all dieting needs ground rules. Ground rules are the foundation of your success because it puts boundaries on what you can and cannot eat, and how much.

But more than that, it sets the tone for you mentally. This 28 guide dieting plan is not for everyone. In fact, it has limited flexibility.

But if you want to maximize your fat loss in these 28 days you must be strict on yourself. That means you must follow these rules.

Use health goals as a motivation plan. If you feel that this plan is too strict and not something you can do, find an alternative plan. There is no point is attempting this strict diet if you constantly cheat on your diet as this will set you up with frustration.
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The Best One Month Lean Meal Plan

If you are ready to accept this challenge, then prepare to get shredded!
3 Lean Dieting Principles
1. Limit your carbohydrates

Carbohydrates are critical to fuel your workout. They are the first nutrient broken down before fat.

If you eat fewer carbohydrates, then you can burn your fat sooner and quicker which lead to quicker results to get you ripped.

more: The Easiest Lifesaving Low Carb Diet Meal Plan And Menu

Ideally consume 100-150 grams of carbohydrates a day. On days when your workout is more taxing, such as leg day, consume no more than 150g of carbs, but on non-workout days, or less taxing workouts (ex: shoulders or arms) aim for no more than 100g of carbs.

Good sources of carbohydrates are oatmeal, potatoes, whole grain rice or bread.
2. Drink at least 1 gallon of water a day

You should be carrying with you a water bottle at all times so you can carefully monitor how much water intake you are really getting.

You need to stay hydrated so that you can avoid cravings to snack or binge on food.

Try to avoid diet sodas, and stick to water. If you really need something sweet, try zero calorie sweeteners.
The Best One Month Lean Meal Plan
3. Eat more protein!

You should at least 1 gram of protein per pound of bodyweight daily. When you are on a low calorie diet you have to be careful to avoid losing muscle.

For this reason you should be consuming more protein to ensure you are building muscle during your leaning phase.

more: The Easiest Way To Lose 17 Lbs In 7 Days

So if you weigh 150lbs you should eat at least 150g of protein a day. If you have trouble eating that much protein try drinking protein shakes.

Great sources of protein include chicken, lean steaks, beans, or salmon. If you are vegan there are plenty of vegan protein options for you too!

There are certain foods that you should be eating plenty of to get shredded. These 5 foods are specifically chosen because they are lean sources that are packed with protein to add muscle or include fiber to make you feel fuller to avoid cravings.
The Best Lean Meal Plan Foods

Chicken breast is a staple of this lean dieting plan because it contains zero carbohydrates and each serving is loaded with protein. You can cook it, grill it, or bake it! Just don’t fry it since you want to keep the calories low! It also has been shown to help with weight loss and control blood pressure [1]
Eggs whites are full of nutrients such as vitamins, minerals, and the Harvard School of Public Health reported that the cholesterol in eggs does not affect heart health in a negative way [2]. They are easy to prepare and can even be boiled so you can eat them separately without cooking.
Broccoli and other green vegetables are crunchy, packed with fiber, bursting with taste, and loaded with vitamins, minerals and antioxidants to keep you healthy. Consuming a cupful at each meal has only a few grams of carbs. The fiber will keep you satiated as well to avoid overeating.
Oatmeal is low in sugar, high in fiber and gives you long lasting energy to fuel your workouts. Typically I eat oatmeal with my protein shake before I train so I am fueled and ready to go to the gym. Furthermore, it is easy to make. The high fiber content reduces the risk of developing heart disease, diabetes, diverticular disease and constipation. Fiber plays a pivotal role in lowering cholesterol, weight loss and helping maintain a healthy weight.
Protein shakes – it is almost impossible to get all the protein you should be eating a day without supplements. Each serving of a protein shake contains 20-30g of protein with low fat and carbohydrates. This will keep you lean and less hungry.

lean meal plan - The Best One Month Lean Meal Plan
What to Expect

In the first week most people find that they may lose 3 to 5 pounds.

A lot of this is drastic because of the decreased carbohydrate intake which means you have less glycogen stores so your body does not retain as much water.

more: The Best Beginner’s Low Carb Diet

You will also at times feel a bit tired because of the decrease in your carbohydrates; however, your body will adjust to this low intake.

Furthermore, initially your strength may decrease the first few days because you may be more tired from less carbs.

However, around the 2nd week, your body will adjust to the diet and you’ll notice that you will lose roughly 2 pounds a week and feel more energy since your body has adjusted.

Eating right will give you the habits you need to maintain your new lean look for the long-term.

READ MORE http://www.skilhubmdc.com/2017/11/15/the-best-one-month-lean-meal-plan/