The Paleo Diet for Lean Muscle Toning
April 20th, 2013
Muscle Coach Diet Plans
At Muscle Coach we recognise that one size does not fit all. Therefore we have formulated multiple variations of each diet depending on your weight and preference with meal frequency. Typically people will get better results with higher meal frequency. However you can still get good results even if you are restricted to just three food meals each day as long as you supplement properly.
Remember there are more variables in determining your calorie requirements than just your weight. Your genetics, gender and level of physical activity will mean every individual is different. Try experimenting with different calorie intakes to find what works best for you.
Click on the link to the diet plan that best suits your weight and the number of meals you want to eat each day!
- Under 40kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 40-45kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 45-50kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 50-55kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 55-60kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 60-65kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 65-70kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 70-75kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 75-80kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 80-85kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 85-90kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- Over 90kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
Save a copy of your PDF diet plan and share it with your friends!
Paleo Diet Overview
The Paleo diet is based on eating natural, unprocessed whole foods just as our hunter-gatherer ancestors did thousands of years before us. It has become a more popular dieting method with the growing concern of genetically modified foods, use of pesticides and the high degree of processing in most foods. Going with the Paleo diet will give your body all that it was ever designed for. It will give you the macronutrients and micronutrients it needs to run properly all the while allowing yourself to detoxify from the previous less wholesome food you have been consuming.
Foods to be Used on the Paleo Diet
- Meat – grass-fed, free range meats are best
- Fish and seafood
- Vegetables – non-starchy vegetables are best, e.g. asparagus, broccoli, cauliflower, cucumber, and spinach
- Fruits – low GI fruits are best, e.g. grapefruit, peaches, pears, apples, and oranges
- Nuts and seeds – nuts lower in Omega-6 are best, e.g. flax seeds, walnuts, and almonds
- Oils – fats higher in Omega-3 are best, e.g. fish oil, flax seed oil, hemp oil, coconut oil, avocado oil, and sesame oil
- Spices and herbs
Lean Muscle Toning Tips on the Paleo Diet
- Count calories and have a small caloric excess
- Keep protein high
- Eat strategically post-workout
- Prepare your meals
Count Calories and have a Small Caloric Surplus
No matter what that latest diet will tell you must actually count calories! Although it is not that simple, working out your calorie needs is crucial to working out how much you need to eat to reach your goals whether it is fat loss or muscle growth. Although there are many calculations you can use to estimate your caloric requirements the reality is that everybody is different and you won't know for sure until you have experimented yourself. A good place to start your experimentation for men should be between 1400-1800 for women. Once you have successfully estimated your daily caloric requirements at maintenance you will want to incorporate a small caloric surplus that will enable growth without fat deposition, i.e. lean muscle mass only. To do this add 200-500 calories on each of your training days; however keep your caloric requirements as per normal on non-training days.
Keep Protein High
Muscles are made of protein and for growth as part of any resistance training regime they must be provided with sufficient protein to do so. Protein contains 22 amino acids, of which glutamine and leucine are very important for muscle recovery and muscle growth. Therefore the more protein you have the more glutamine and leucine you will be getting. Although there are many equations and calculators available to help estimate your specific protein requirements, the simplest and easiest estimate is 2g/kg body weight. For a 55kg woman this would mean 110-165g protein. Also, given that most meats are between 30-40% protein a 55kg woman would require 300-420g of lean meat a day. Ideally this would be spread out over 5-6 meals, with a healthy dose of carbohydrates and fats.
Eat Strategically Post-Workout
Post-workout you are highly catabolic, i.e. your muscles are damaged and are actually breaking down. To alleviate this you need to provide your muscles with quality nutrition as quickly as possible. Doing this will take your muscles from a catabolic state to an anabolic state. i.e. muscle growth. To do this you want to consume fast releasing protein and high glycemic index carbs. Fast releasing protein will provide your body the protein it needs to transition from a catabolic state to an anabolic state as fast as possible, while the high GI carbs will refill your muscle glycogen and spike your insulin aiding the transport of protein and other nutrients into your muscles. During this time you will also want to keep away from fats as they interfere with the insulin response, which post-workout is one of the most anabolic processes your body will ever experience. The best form of protein post-workout is without a doubt whey protein isolate due to its 30 min digestion and absorption, however if you were being super strict with the Paleo diet your next best alternative would be egg protein, and raw eggs in particular! A good dose of egg protein might be 8-10 egg whites, providing 24-30g protein. Unfortunately, other sources of protein like soy, fish, beef, and chicken are just too slow digesting to be used for this purpose. In regards to carbohydrates, pineapple and banana are good choices due to them being relatively high GI and high in dextrose compared to fructose and sucrose providing you with the best insulin response possible.
Prepare Your Meals
The key to success with any nutrition plan is being prepared. Nothing will sabotage your results like being unprepared and not having a healthy prepared meal available. If you have nothing available, you have two options, 1) reach for that bad snack/ poor alternative, or 2) go without. To beat this make sure you prepare tasty, well balanced meals well in advance. Cook meals in bulk and prepare a few days worth of meals at the same time. Refrigerate those for immediate use and freeze some for later. Once you get into the routine of it, meal preparation is very quick and easy. It'll actually save you time in the long run. Buy yourself a bunch of containers and start cooking those meals now!