3 Months To Big Results - The Beast Lean Muscle Diet Plan
Posted by Mike Wines on
Squatober: Pumpkin Spiced Lean Gains
Fall is upon us. Pumpkin spice has entered heavy rotation at Starbucks, tans are starting to fade, and Christmas decorations are already out for sale (come on people, it’s not even Thanksgiving yet). Needless to say, sweater weather is upon us. As the cyclical nature of a diet goes, calories start increasing as the temperature drops. There’s nothing wrong with this cycle, we just need a plan in place to make sure our time isn’t wasted. I’ve seen it countless times, usually the cycle goes like this:- Gym goer decides to “bulk” over the winter months
- Drastically increases calories seemingly overnight
- Adds 20-30lbs of bodyweight in 2-3 months and gets worried about the loss of their abs
- Jumps right back into diet with a “cut” and starts to push their bodyweight back down as they anticipate getting “beach ready” for spring break
Before We Start…

The Nuts and Bolts of Performance Nutrition
These next 4 points will constitute the bulk of our nutritional recommendations for this magical holiday season of diet and gains. But, keep in mind, this concentrated block of training and nutrition is geared towards a more intermediate or advanced lifter. We’re not going to cover the basics on caloric intake, macronutrient ratios, or meal prep efficiency. Those are what most start with but after a few months your progression with the basics will slow. That’s when we need to move ahead with a more detailed and calculated approach to your diet. Carb Heavy Around Lifts If you’re not familiar with exercise physiology, there are these nifty little membrane proteins called GLUT-1, -2, and -4 which help transport glucose out of the blood stream and into the cell. However, the important point you need to remember from this discussion is: GLUT-4 is ONLY active during periods of activity, more specifically high intensity activity (i.e. weight lifting).
- 50g Preworkout
- 50g Intraworkout
- 100-150g Postworkout
2. Pay Attention to How You React to Food
Have you ever eaten a certain food and noticed you get weird symptoms from it? Nothing crazy, just somewhat abnormal. It could be bloating, gas, heartburn, or maybe even a small immune reaction (itching, runny nose, rash, etc.)? That’s just normal, right? No, do not confuse ‘normal’ with ‘common.' Just because everyone else has it doesn’t mean you should have it as well. Obesity is common, it is not normal. Point being, you need to pay attention to specific foods and how you react to them. Some people don’t do well with bread. Others get jacked up with oats. Some get foggy headed when they eat eggs. Others get post nasal drip as soon as they eat pizza or ice cream (dairy). Takeaway: If you find yourself reacting strangely to normal meals, you can get scientific and run an elimination diet. Or, you can keep it simple, drop the “big 6”, and see if it helps:- Eggs
- Wheat
- Dairy
- Fish
- Nuts
- Soy
3. Use Intra Workout Carbs
Most folks discuss the need for carbs in the preworkout period for “readily available energy." While that is (potentially) true, most of the folks that I work with find that they experience quite a bit of benefit from INTRA-workout carbs. Now this concept in and of itself isn’t necessarily ground breaking. But, for some reason, it hasn’t caught on within the mainstream fitness realm. Endurance athletes use gel, bars, and “goo” to push liquid carbs into their system while training. But why don’t strength athletes use this performance enhancer as well? Takeaway: Without delving into the biochemisty and physiology behind intraworkout carbs, consider using 20-30 grams of liquid carbs the next time you train. If you pair this with some electrolytes and Beast Sports Creature, I think you’ll be surprised with your performance and pumps.4. Alternate Whole Foods With Super Shakes

- Pick a liquid (almond/coconut milk, water, etc.)
- Use Beast Protein
- Pick a veggie (spinach, kale, beets, pumpkin, etc.)
- Add a fruit (banana, berries, pineapple, etc.)
- Pick a healthy fat (walnuts, almond butter, cashews, etc.)
- Finish with a “topper” (cocoa nibs, shredded coconut, dark chocolate, etc.)
We’re also giving you a great deal to go with this training program! For a limited time, get a FREE BCAA 2:1:1when you spend $50. Plus get 25% off your purchase when you use code BCAA25. It’s that easy, so take advantage!
