Lean Gains Nutrition Guide - justinkavanaghfitness.com · Lean Gains Nutrition Guide How To Eat Clean We all know that eating healthy, rich foods are no doubt the most important aspect

Lean Gains Nutrition Guide

www.justinkavanaghfitness.com



Copyright © 2015 by Justin Kavanagh

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, downloading from a website or other electronic or mechanical methods, without the prior written permission of the author. The information provided within this eBook is for general informational purposes only. While we try to keep the information up-to-date and correct, there are no representations or warranties, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the information, products, services, or related graphics contained in this eBook for any purpose. Any use of this information is at your own risk.


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Table of Contents

Table of Contents .................................................................................................................................... 3

About the Author .................................................................................................................................... 4

How To Eat Clean .................................................................................................................................... 5

What foods are good for you? ................................................................................................................ 6

Proteins, carbohydrates, fats and oils, minerals, vitamins, and water. .............................................. 7

Protein ............................................................................................................................................. 7

Carbohydrates: ................................................................................................................................ 8

Healthy Fats: ................................................................................................................................. 11

Water: ........................................................................................................................................... 12

What I Eat On A Typical Day... .............................................................................................................. 13

Here is a sample of what each of my meals look like: ...................................................................... 14

When is it okay to have a cheat meal? ......................................................................................... 16

Sample Clean Eating Grocery List ..................................................................................................... 16

Supplement Recommendations ............................................................................................................ 17

Protein Powders, Protein Shakes & Weight Gainers ........................................................................ 19

1. Whey Protein ............................................................................................................................ 19

2. Protein Shakes ........................................................................................................................... 19

3. Weight Gainers.......................................................................................................................... 19

Common mistakes people make when choosing protein powders? ............................................ 19

What to look for In A Protein Powder .......................................................................................... 20

Choosing the Best Tasting Protein Brands .................................................................................... 21

2 Types of high quality protein powders that I highly recommend ............................................. 21

Should I take ceatine? ....................................................................................................................... 22

Product Recommendations .................................................................................................................. 23



About the Author

Welcome and thanks for downloading my ebook. My name is Justin and I am very passionate

about bodybuilding, health and fitness in general.

I began my fitness website www.justinkavanaghfitness.com in February 2013 and have

written quite a lot of articles around the subject of building muscle and weight loss.

After ten plus years of training at some of the best gyms and clubs in Ireland, I am grateful I

have finally found what I enjoy.

On October 3rd 2015, I competed in my first ever bodybuilding competition that I’m quite

proud of.

It was a journey worth training for and It can only get better from here on out.

I know exactly what it takes to improve one’s physique, as long as your willing to make a

commitment to train hard and eat clean, no doubt, you to can achieve your goals.

I have helped several guys transform their bodies by using my workout routine and diet plan

and I can do the same for you if you are serious about it.

I can honestly say there is nothing more rewarding than changing someone else’s life.

http://www.justinkavanaghfitness.com/



How To Eat Clean

We all know that eating healthy, rich foods are no doubt the most important aspect to gain

muscle and burn fat and the better results we’ll achieve both in the short and long term.

This includes eating the right kind of foods and the right portion sizes at the right time.

It doesn’t matter how many days you work hard at the gym, if you don’t give your body the

right amount of proteins, carbs and fats, you will not get the results you want.

In today’s world, it can be very difficult to stick to a strict diet and that can be for many

different reasons such as our daily activities and work schedule.

This is one of the main reason’s why a lot of people give up on their muscle building and fat

burning goals.

Because of their current circumstances, they give up and begin to think that getting in shape

is not for them.

The most common exercise that most people have is that they don’t have the time to eat

clean.

It’s not that they don’t have the time, it’s because they have no idea how they should be

eating, or they're too lazy to make an effort.

But reality it’s just as easy to follow a healthy muscle building and fat burning meal plan

than it does to eat junk food all day long.

In this nutritional guide I’m going to outline a proven to work muscle building and fat

burning guide that guarantees positive results.

As long as you change your current eating habits, this program will make it easy to begin

eating better food so you can be on your way to achieving the body of your dreams.

In order to burn fat and build muscle, your diet must meet these 3 objectives.

Fuel your body with the nutrients it needs in order to recover and grow. If you are not getting the right amount of proteins, carbohydrates, fat, vitamins & minerals in your daily diet, it’s unlikely you can expect to build lean muscle mass. There are 2 types of foods, both good and bad and each plays its own significant role in your overall health.

Bad foods such as simple carbohydrates will only make you fat. I’m talking bout junk food

such as “fast food, sugar, sweets, ice-cream, pizza and chips (fries).



What foods are good for you?

If you add the following foods to your diet, you will build muscle and burn fat.

Fish

Whole Eggs

Egg Whites

Oats

Sweet Potatoes (not fried)

Natural Yogurt

Walnuts

Almonds

Peanuts

Broccoli

Olive Oil

Green Tea

Never Skip Breakfast

Make sure to eat a good breakfast within 30 minutes of waking up, as it is one of the two

most important meals of the day.

With each meal you have, you want to make sure to include a good amount of fats, proteins

and vegetables and complex carbohydrates such as brown rice or wheat pasta.

The second most important meal of the day is the one you have after you are finished your

workout.

Because at that time, your body is in a critical state known for it’s high catabolic hormone

level.

This is when you need to eat simple carbs such as a whey protein shake or a banana or

orange.

Proper intake of food is essential for the maintenance or restoration of health.



Proteins, carbohydrates, fats

and oils, minerals, vitamins,

and water.

Protein

Make sure to get the right amount of protein in your diet, in the form of animal fats

throughout the day.

Protein such as chicken, eggs and other lean meats will help increase testosterone levels that

encourage muscle growth and reduces body fat.

All protein substances should be low in fat.

High Protein Foods to Include In Each Meal

Good Proteins :

Skinless Chicken breast

Lobster

Shrimp

Turkey breast

Lean ground turkey

All fish

Fillet round steak

Sirloin steak

Lean ground beef

Egg whites or substitutes

Low-Fat Cottage Cheese

Buffalo

Lean Ham

Poultry (chicken and turkey)



I suggest grilling or baking your meat under a grill or in the oven. You can sprinkle seasoning

over your meat for flavor instead of using sauces, which aren’t good for you.

Carbohydrates:

Carbohydrates (carbs) is a very important nutrient so you have enough energy to go about

your daily life. After eating crabs, they are broken down into small units of sugar.

These small units of sugar are absorbed into your blood stream.

The blood glucose or blood sugars are then transported to your blood stream, to supply

energy to your muscles and other tissues.

So the main role of eating carbs is to supply energy to your body.

When you go on a low cab diet, you will feel tired and very hungry. Only then will you know

how important cars really are for your mind and body.

Very Complex Carbs (Know as Fibrous Carbs) – These help digestion and include foods such

as veggies, spinach, cauliflower, broccoli, cucumber, etc.

Complex carbs and fibrous carbs take longer to absorb into the blood stream, unlike simple

carbs that are quickly absorbed and usually results in gaining weight.

It is recommended that you include a healthy portion of carbs in at least 4 of your meals

throughout the day. A good portion should be about the same size of your fist.



Oatmeal:

I love porridge oats first thing in the morning. Oats are very cheap to buy and a much

healthier option over most cereals, that have no nutritional value whatsoever.

Sometimes I like to add banana slices or even peanut butter to my oats to give it that extra bit

of flavoring.

Organic oats would be your best option instead of buying those instant brands that are loaded

with sugars. Stay away from them as they will only make you fat.

Brown Rice:

Brown Rice is a carb that is low in fat and simple to cook. But be careful when buying the

right type of brown rice.



Don’t go for the “precooked Instant Rice” as it can be a little bit more expensive than regular

rice that needs to be fully cooked in boiling water.

I know it might take a bit longer to cook regular rice than it does to heat up instant rice in the

microwave, but it’s worth the wait, as you never know what other kind of unnecessary

ingredients that might be added to those pre-cooked instant rice.

I always make sure that when eating brown rice, I make sure it’s the right portion size,

roughly the size of your fist.

Don’t even dare add any butter, sauces or cheese for additional flavor. If you need flavor, just

buy one or two of those pepper and spice shakers that you can buy for €1 each.

Whole Grain Bead

I don’t actually eat bread myself but if you are a bread eater, I’d advise to choose bread that is

100% whole grain.

It can be hard to find them at your local food store, because believe it or not, most

commercial breads that is sold at supermarkets claim to be 100% whole grain, is really white

bread dyed brown.

I used to eat white bread quite a lot, but then I realized where the extra calories came from, so

I quit and instead get my carbs from eating healthy fruits and fibers.

If you don’t want to give up bread completely, there are other healthy breads such as “Ezekiel

bread” which contains no added sugar where white bread does.

Ezekiel bread contains several different types of grains and legumes:

4 types of cereal grains: Wheat, Millet, Barley and Spelt.

2 types of legumes: Soybeans and Lentils.

Ezekiel bread is a much better choice if you're trying to avoid the bad carbs and breads that

have no nutritional value.

Yogurt:

Most yogurts that are sold today have a lot of sugar such as artificial sweeteners, especially

frozen yogurts. Every now and again, I enjoy eating yogurt every once in a while but only

natural yogurt. Strawberry, Rasberry or any other flavored yogurt I’d stay miles away from

because they only make you fat. I always recommend reading the nutrition contents on every

yogurt product before paying for it.



Fruit:

Eat fruits because they are a great carbohydrate that contains a healthy source of vitamins and

fiber.

I always make sure to stock up on fruit such as seedless mixed grapes, apples, kiwi’s, oranges

and bananas.

So, if I’m feeling the need to eat something sweet, I just grab a banana or an orange. I also

like to have a banana or a kiwi first thing after my workout.

Vegetables:

Vegetables should be a big part of your daily meal plan as they are extremely beneficial to

your overall health.

Vegetables are full of vitamins and fiber. Try to eat at least 2-3 portions of vegetables a day

as they will also prevent diseases.

Healthy Fats:

A lot of people think fats are bad but the reason why healthy fats are so important is because

not only does it produce testosterone it puts you in a better mood too.

You will hear people tell you that fats cause heart disease. Yes, that’s just with the fats found

in butter, cheese, ice-cream or fatty meats.

That’s why you should always pay close attention to the percentage of saturated fat on food

labels. So, if the percentage is higher than 20%, avoid paying for it.

You really don’t need a lot of fat in your diet.

There are two good forms of healthy fats.

Polyunsaturated fat

Mono-unsaturated fat

Most of my healthy fats I get in my diet are from:



Peanuts

Olive oil

Hazelnuts

Cashews

Peanut butter

Avocados

Almonds

Olives

Tuna fish

Fish oil capsules

It’s very easy to get the right amount of healthy fats in your daily diet. Start by cooking your

meat in olive oil instead of vegetable oil.

Almonds are a great fat source. Because they are pretty expensive, I recommend you buy

them in bulk if you can.

Almond butter is another good choice.

Natural peanut butter is definitely my favorite. I could eat a full jar of it in one go, but

obviously too much can be bad for you. I always buy 100% natural peanut butter. Stay away

from other brands.

Fish oil pills (optimum nutrition). These are pretty good as I take one per day. 1 capsule has 1

gram of fat in it.

So if your're not a seafood lover, you can take fish oil capsules. They are also great for

burning fat. The only fish I like is tuna fish, all other fish I completely avoid.

Note: I’ll leave a list of the best fish oil products and other supplements I use at the end

of this ebook.

Water:

Studies have shown that most people do not drink enough water.

There are several negative side effects from not drinking enough water, such as aching joints

and muscles, headaches, stomach pain and heartburn, loss of strength, decreased breakdown

in muscle protein, etc.

So when we are not getting enough water in our bodies, we lose muscle mass.



You need to make sure to drink at least 6-8 glasses of water each day to ensure constant

muscle growth and to prevent any loss of muscle mass as much as possible.

Your body is made up of 90 percent water so drinking enough water is very important to be

able to digest and absorb nutrients effectively, to keep healthy and also promote weight loss

and muscle gain.

What I Eat On A Typical Day... I usually prepare breakfast within 5 minutes of waking up.

Breakfast for me isn't always the same, but I generally eat eggs with whatever else I'm

having.

So, how do you like your eggs?

It depends how I feel, I might I have an omelette, boiled eggs, or scrambled eggs.

Option #1: Boiled Eggs for Breakfast

If I decide to have boiled eggs for breakfast, I'll put 3-4 eggs in a pot and let it boil for 15

minutes.

Option #2: Omelettes for Breakfast

If I decide to eat an omelette, I'll mix into a bowl, 2 whole eggs, 4 egg whites, half cup

tomatoes, lettuce or spinach.

I'll use a non-stick olive oil cooking spray on the pan, then pour in omelette mixture and let it

cook for 10-15 minutes.

Option #3: Scrambled Eggs for Breakfast

If I decide to have scrambled eggs, I'll mix 2 whole eggs and 4 egg whites into a breakfast

bowl and then let it heat up in the microwave for 3-5 minutes.

I find this a lot easier instead of cooking in a pot on the stove.

The reason I like to cook scrambled eggs in the microwave is because, it's much easier to

clean a breakfast bowl than it is a pot.

Okay, I'm a bit lazy, but I like to save time!

After breakfast, I'll prepare the rest of my meals for the day. I find this is a huge time saver. I

can easily throw on some meat (Chicken breasts, steak or fish).



While the meat is cooking, I'll boil the kettle, grab a large bowl and fill it with frozen mixed

vegetables, then pour the boiled hot water into the bowl and finally heat it up in the

microwave for 5-6 minutes.

While the meat and the veg are cooking, I'll

cook a half bag of brown rice in a pot of

boiling water and let it cook on the stove

for 20 minutes.

That's it! So once everything is finished

cooking, I'll get 3 plastic containers and

add a meat separately into each one, along

with a small portion of veg and brown rice.

Then, if I wanted to I could even take one

of these meals to the gym with me so I can

eat first thing after my workout with a protein shake or a bottle of water.

I'll store the other two meal containers in the fridge so I can eat later on.

Note: I always cook the steak, fish or chicken separately, eg cook steak under the grill while

the chicken is in the oven. Or I might have fish or a stir fry, but most of the time I like to

prepare all my meals for the day.

The same goes for the veggies and brown rice. Some days I eat salads or sweet potato with

my meat. I like to mix it up a bit.

I try to eat at least 5-6 meals a day.

Here is a sample of what each

of my meals look like:

Meal 1 (9:00 AM)



An Omelette (2 whole eggs, 4 egg whites, half cup tomatoes, lettuce or spinach), 1/2 cup of

porridge oats and a cup of coffee and glass of water.

Meal 2 (12:00 AM)

8 oz Tuna Fish, 1/2 Cup of Mixed Veggies, 1/2 Cup of Brown Rice, 30 grams of whey

protein.

Meal 3 (3:00 PM)

10 oz Chicken Breast, half cup of brown rice, 1 cup of brocolli.

Meal 4 (4:30 PM)

2 Brown Rice Cakes, 1 tbs of Natural Peanut Butter, 1 Banana.

Meal 5 (6:30 PM)

10 oz Sirloin Steak, 1/2 cup of mixed veggies, 30 grams of whey protein.

Meal 6 (8:30 PM)

4 oz Tuna Fish, 1 small sweet potato, 1 cup of Brocolli.

As you can see it's not hard to eat healthy and it's a great way to prevent sugar cravings by

eating in this manner.

We all have cravings to eat something sweet. Instead, I eat things such as protein bars, oats or

some fruits. It's so much better than eating junk food.



When is it okay to have a

cheat meal? As a reward for eating clean and training hard at the gym, 4-

5 days a week, I always allow myself for one day only, to

eat whatever I want to eat.

But I don't go too crazy. I might eat a full pack of cookies, a

bowl of ice-cream or a 12 inch pizza.

I'm not saying that you shouldn't binge eat for one day a

week, go ahead!

If you worked your butt off in the gym and ate clean for six

days straight, then you're definitely entitled to binge eat at

your favorite fast food restaurant (McDonald's, Burger King, Pizza Hut, wherever you want!)

I try not to eat much junk because and instead maintain a clean eating diet because I actually

feel more energized and healthier.

Occasionally, when I'm out socializing with friends, I typically drink more than five pints of

beer and eat quite a fair amount before going to bed.

But, it's been about six months now since I've had a few drinks, guess I haven't had time to

socialize much lately. ;)

Sample Clean Eating Grocery

List



Supplement Recommendations



If you have never tried supplements before, it can be hard to decide which brand to choose. I

have tried lots of different supplements over the years but the ones that I found to be the most

effective and delicious are Optimum Nutrition brands.

Protein is an essential building block in the body that will assist you in gaining muscle, but of

course, you need to put in the work at the gym.

I try to drink at least 2-3 protein shakes with my meals each day.

Having a protein shake is great, but no better than eating rich protein foods like:

Chicken

Turkey

Eggs

Beef

Fish

Baked Beans

Nuts

But if you’re not getting of these protein foods in your diet, then it’s a good idea use protein

shakes.

If you’re like me and you want to gain lean muscle mass, then I’d advise you to do a bit of

research on various kinds of supplements before making a purchase.

Whatever you do, don’t believe in all the hype about what the fitness industry says the best

supplements are.

People still don’t know the difference between weight gainers, protein shakes and protein

powders.



Protein Powders, Protein

Shakes & Weight Gainers

1. Whey Protein Whey Protein powder contains 100% protein, (whey, eggs, soy, etc.)

Typically contains 120 calories per serving.

2. Protein Shakes Protein Shakes contain whey protein, honey, sugar, fruit juice, chocolate and other

supplements.

3. Weight Gainers Weight Gainers are intended to help you gain weight and are high in calories and have

between 500-2,500 calories per serving.

In my opinion, I’d stay well away from weight gainers as they have a lot of sugar and other

unnecessary ingredients your body doesn’t need.

Yes, you will definitely gain weight, but a lot of it will be fat.

Common mistakes people

make when choosing protein

powders?

The thing that a lot of guys do is they don’t read the ingredient labels on the

container before buying a supplement.



If you’re a vegan, there are tons of different soy proteins you can try. Although, not

all soy proteins have the essential amino acids required. Just do your research

before and try to avoid artificial flavorings.

What to look for In A Protein

Powder The best thing to do is look for whey protein that has few ingredients as possible.The

main ingredients you should be looking for are:

1. Whey protein isolate

2. Natural, artificial flavors

3. Fewer ingredients, the better

4. If you look at other protein powders such as Syntha-6 or Muscletech Whey

Protein Hardcore, they have too many other ingredients that your body

does not need.

5. You want to look for a 100% protein without all the artificial ingredients

because its’ the amino acids that’s going to help your muscles recover

after your workout.

6. So choose a protein powder with a high protein percentage and has a high

Amino Acid Profile, because proteins are made up of more than 25 amino

acids.

7. Just make sure you find a good protein powder that has a good amino acid

profile because each amino acid has a different effect and will benefit you

in a different way.

8. Make sure your protein powder is low in carbohydrates and fats.

It doesn’t make much sense to buy a protein powder that is high in fat and high in

carbohydrates. In this case, you’d be better off buying a weight gainer which I

wouldn’t recommend.



Choosing the Best Tasting Protein Brands

Not only do you want a good healthy protein powder that is going to help you build

muscle, you also want it to taste good too.

2 Types of high quality protein powders

that I highly recommend

Optimum Nutrition Gold Standard 100% Whey. This one has been around for years. I’ve been using this protein shake for a long time now, and it tastes great, dissolves well in a shaker and it breaks down fast like a whey protein should.

There are a lot of bad quality proteins out there that don’t dissolve, so

those are the ones to avoid. I have tried other optimum nutrition whey

protein supplements, and they all come in different flavors. You can

find other great Optimum Nutrition Whey Protein Supplements Here

Dymatize Iso 100 Hydrolyzed (either regular whey protein concentrate

all several different flavors to choose from). It has all the essential and

nonessential amino acids listed on the container.Dymatize Iso 100

Hydrolyzed comes in many different flavors.

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Should I take ceatine?

There is nothing wrong with taking creatine. I don’t believe

there is any good or bad creatine supplement. I take creatine

in small doses for 2 weeks and then give my body a break for

another 2 weeks before taking it again.

I take any kind of creatine but usually Optimim Nutrition

brands.This is the only creatine that gives me maximum

benefits when lifting heavy weights.

You will really notice the increase in strength after using it for

just a week. It mixes very easily in water and if you like you

can mix it with your favorite fruit juice as well. I like to add a drop of Ribena for flavor

and it tastes even better.



I want to thank you for downloading this ebook. If you enjoyed reading and learned a

lot from it, then you will love my latest book “Total Body Transformation”, because

that’s where most of this information came from.

Product Recommendations

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Cardio program

Extremely effective exercises for getting sixpack

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Printable workouts log so you can jot down your progress

Meal Plans

Printable clean eating grocery list

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Advanced Calorie Calculator

Anabolic Cooking Training / Food Log

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Lean Gains Nutrition Guide - justinkavanaghfitness.com · Lean Gains Nutrition Guide How To Eat Clean We all know that eating healthy, rich foods are no doubt the most important aspect