Stage One: Diet


Did you ever hear the saying: “Abs are made in the kitchen”? This is totally legit.

The Diet and Supplementation guides of the Male Fitness Model Workout Program are the most important part of the program. Even if your lifting exercises are executed flawlessly, there’s only so much progress you can achieve if you don’t feed your muscles the right nutrients.

During stage one there’s three key things to keep in mind, follow these three guidelines and you’ll maximize the effect of the foundation stage:

  1. Eat six meals a day, a meal can be as simple as a protein shake and a tuna can. Eating six meals a day keeps your body in an anabolic state, meaning you’ll build muscle instead of burning it off a energy.
  2. Your diet must consist of 40% carbs, 40% protein, and 20% good fats. Choose for complex carbs, eat whole wheat or oats, and get your fats from good sources like nuts and fish.
  3. Very important for the male model diet are amino acids, amino acids are the muscles main source for growth. Protein is made up of amino acids. When your body takes in protein then your body will convert that protein intro amino acids. Meals and supplementation both offer great protein sources. Include at least one good source of protein with every meal, and use the following rule: one gram of protein per pound of body weight every day. Quality protein sources are: whey protein shakes, milk, chicken, beef, and fish.
Sample Diet
Time Meal
Meal 1 7 am 1 Cup Oatmeal
3 Scrambled Eggs
1 Glass of Milk
Meal 2 9 am 40 Gram Protein Shake
1 Granola Bar
Meal 3 12 pm 6-8 Ounce Chicken Breast
1 Baked Potato
1 Cup Corn
Meal 4 (post workout) 3 pm 40 Gram Protein Shake
1 Banana
1 Gatorade
Meal 5 4 pm 1 Cup Brown Rice
2 Cups Mixed Vegetables
6-8 Ounces Lean Fish
Meal 6 8 pm 2 Cups Cottage Cheese

Move on to → Stage One: Supplements