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Workouts Jim Stoppani, PhD 1. Workouts Jim Stoppani, PhD 2. Articles Jim Stoppani, PhD. CARIO SUPERMAN. Lean-Up Meal Plan. Looking for some meals to start dropping body fat? Below is a seven-day meal plan based on a training schedule of five workouts per week and two rest days. I put the rest days on Wednesday and Sunday, but feel free to incorporate those on other days if your schedule is different. The goal here is to encourage your body to tap into fat stores and burn that fat away. To do that, eat no more that 13 calories per pound of bodyweight per day (2,340 calories for a 180-pound person). Again, since the goal is to lose fat and keep muscle, protein intake must be maintained – keep it above 1 gram per pound of bodyweight daily (over 180 grams per day for the 180-pounder).

Carbohydrates are dropped in these meals to encourage your body to use stored bodyfat as fuel. Healthy fats remain important, as they encourage fat-burning and maintain testosterone levels, so eat about 0.5 grams per pound of bodyweight per day of fat (90 grams or so for a 180-pound person). Monday (Workout Day) 1 dose Shred JYM Lunch. SUPER-MAN TRAINING PROGRAM. Everything You Need To Know About Eating Right. File Not Found! 5, 3, 2 Strength Program: Diet And Supplements.