Here’s a sample diet plan from Christian Thibaudeau, a top strength coach whose methods have heavily influenced our style of training around here (although we do differ from time to time) and who is a high level competitive bodybuilder in Canada. If you’re trying to get super-lean, you’ve got to learn to progressively drop your calories. And Christian’s plan illustrates that perfectly.
Couple of things to note:
- Christian is over 200lbs and is an advanced trainee, weight training 5 days a week for 70 minutes each session and at a very high intensity.
- Christian bulks up by about 20-30lbs in the off-season and then uses a diet like this below for short periods (12-16 weeks) to get ripped.
- Christian has a fairly slow metabolic rate (endomorphic body type by nature) and therefore has always eaten less that I would as my metabolism is faster.
- Christian is in the final phases of a competition diet where he’s got to drop fat no matter what. And to do so, he’s going extremely low in the calorie dept.
In my opinion, the take home lesson from these notes and the diet posted below is that if you’re really trying to get super-lean, you will have to progressively drop your calories – and drop them pretty damn low if you want to look like a fitness model/bodybuilder/competitor.
I think many people have misinterpreted my comments on eating more to increase metabolism as a way to justify overeating during fat loss phases. If you’re chronically undereating, you need to boost calories so that you can start at a new, higher metabolic balance.
However, if you’re looking to get really lean, advanced lean, you’ll eventually have to drop those calories again. And sometimes, they’ll have to drop pretty low.
Check out Christian’s diet to see how low.
BEFORE EVERY MEAL
A) Swiss brand digestive enzymes
- Protease 29 700 Activity units
- Lipase 2376 AU
- Amylase 29 700 AU
- Amyloglucosidade 106.2mg
- Cellulase 59.3mg
- Hemicellulase 12.5mg
- Lactase 25mg
B) Bio Sante digestive enzymes
- Alpha amylase
C) Jamieson brand acidophilus
D) Nicar laboratory brand probiotics
A) HOT ROX, 3 capsules twice a day
B) The old Biotest T2 formula twice a day
C) Carbolin-19 (while it’s sold as a muscle-building supplement, several research indicate that coleus is a powerful weapon in the fat burning war)
A) Alpha-male 3 times per day
A) ZMA before bed
B) Potassium after training sessions
C) Compelete anti-oxydant formula
D) B complex vitamin
My diet is as follows:
150ml 35% whipping cream (60g fat, 0g protein, 0g carbs)
3-6 whole eggs – raw – (15-30g fat, 18-36g protein, 2-4g carbs)
Low-carb metabolic drive powder – 1 scoop (2g fat, 20g protein, 3g carbs)
TOTAL: 77-107g fat, 38-58g protein, 5-7g carbs
Lean turkey 175g (1g fat, 30g protein, 0g carbs)
Flameout 6 caps (6g fat, 0g protein, 0g carbs)
TOTAL: 7g fat, 30g protein, 0g carbs
Chicken 175g (6g fat, 25g protein, 0g carbs)
Flameout 6 caps (6g fat, 0g protein, 0g carbs)
TOTAL: 12g fat, 25g protein, 0g carbs
SIP DURING THE WHOLE DAY
4 scoops whey isolate (0g fat, 108g protein, 0g carbs)
30g BCAA powder (0g fat, 30g protein, 0g carbs)
TOTAL: 0g fat, 138g protein, 0g carbs
GLA 6 caps (6g fat, 0g protein, 0g carbs)
Whey isolate – 1 scoop (0g fat, 27g protein, 0g carbs)
TOTAL: 6g fat, 27g protein, 0g carbs
TOTAL CALORIES FOR DAY: 2041kcal
THEN EVERY 3RD DAY – ADD:
14 rice cakes post-workout (3g fat, 14g protein, 114g carbs)
Oatmeal 2 cups during breakfast (2g fat, 4g protein, 50g carbs)
TOTAL CALORIES FOR DAY – 2800kcal
Now, I’m not using this as the model for perfect “get lean” nutrition. I’d like to see more micros and fiber in there and I’d make a few other small changes – but again, he’s only doing this for a short period of time to reach a specific goal – and it’s working. So more power to him.
In the end, simply, this should serve as an illustration of how low your calories might have to go (taking into account your relative size to Christian’s) when trying to get lean.
Passionate about nutrition and health?
If so, and you’d like to learn more about it, consider the Precision Nutrition Level 1 Certification. Our next group kicks off shortly.
What’s it all about?
The Precision Nutrition Level 1 Certification is the world’s most respected nutrition education program. It gives you the knowledge, systems, and tools you need to really understand how food influences a person’s health and fitness. Plus the ability to turn that knowledge into a thriving coaching practice.
Developed over 15 years, and proven with over 100,000 clients, the Level 1 curriculum stands alone as the authority on the science of nutrition and the art of coaching.
Whether you’re already mid-career, or just starting out, the Level 1 Certification is your springboard to a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results.
[Of course, if you’re already a student or graduate of the Level 1 Certification, check out our Level 2 Certification Master Class. It’s an exclusive, year-long mentorship designed for elite professionals looking to master the art of coaching and be part of the top 1% of health and fitness coaches in the world.]
Interested? Add your name to the presale list. You’ll save up to 33% and secure your spot 24 hours before everyone else.
We’ll be opening up spots in our next Precision Nutrition Level 1 Certification on Wednesday, October 3rd, 2018.
If you want to find out more, we’ve set up the following presale list, which gives you two advantages.
- Pay less than everyone else. We like to reward people who are eager to boost their credentials and are ready to commit to getting the education they need. So we’re offering a discount of up to 33% off the general price when you sign up for the presale list.
- Sign up 24 hours before the general public and increase your chances of getting a spot. We only open the certification program twice per year. Due to high demand, spots in the program are limited and have historically sold out in a matter of hours. But when you sign up for the presale list, we’ll give you the opportunity to register a full 24 hours before anyone else.
If you’re ready for a deeper understanding of nutrition, the authority to coach it, and the ability to turn what you know into results… this is your chance to see what the world’s top professional nutrition coaching system can do for you.