The Paleo Diet Plan for Lean Muscle
April 25th, 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 especially when bulking. 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.
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 50kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 50-60kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 60-70kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 70-80kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 80-90kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 90-100kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- 100-110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
- Over 110kg | 3 meals PDF | 4 meals PDF | 5 meals PDF |
Save a copy of your PDF diet plan and share it with your friends!
The Paleo diet plan is based on eating only modern foods that mimic the food groups eaten by our pre-agricultural hunter-gatherer ancestors. The diet was originally designed to help people optimise their health, minimise the risk of chronic disease and help people lose weight. However in more recent times the diet takes on many different variations and is used by athletes in many different sports but most notably bodybuilding and MMA (mixed martial arts). The basic premise of the Paleo diet plan is that eating foods that humans were originally designed to eat will ensure optimal body function and health for any sporting application. The rise in popularity of the Paleo diet can be largely attributed to an increasing realisation of the damages and health risks caused by many of the modern day genetically modified and processed foods.
- Grass Produced Meats
- Fresh Fruits and Vegetables
- Nuts and Seeds
- Healthy Oils (Olive, Almonds, Walnuts, Flaxseed, Avocado, Coconut)
- Cereal Grains
- Refined Sugar
- Processed Foods
- Refined Vegetables Oils
What's the Difference Between Paleo and Standard Diets?
Based on Unprocessed Whole Foods
The primal Paleo diet consists of eating only whole foods. Although some variations of Paleo have been extended to include organic butter, supplements and various other condiments. By eating only whole foods you instantly eliminate a range of preservatives, hidden sugars, sodium, food additives, food colourings and more. These unwanted components of the modern day diet are what many scientific journals have definitively linked to obesity, metabolic syndrome, diabetes, cardio vascular disease and more.
Rich in Healthy Fats
Fats have been a no go zone by most diet plans and general public consensus until the more recent emergence of positive research into fats and health. Not all dietary fats are created equal. It is true that the hydrogenated oils contained in many fast foods and snacks will lead to the same health problems as listed above. However healthy fats such as organic butter and coconut oil have been found to lower cholesterol levels, support optimal hormone function and decrease boy fat. Fats are also a great energy source as they are slower burning than low GI carbohydrates.
Rich in Micronutrients
It's no secret that whole foods like fresh organic fruits and vegetables are packed with way more vitamins and minerals than junk foods. However what is perhaps less commonly understood is exactly what the detriment is of a diet void in these nutrients. The severe lack of nutrition in fast foods has given rise to the term "starving obese". This is a case where overweight people actually have their brains in starvation mode because they are so depleted of essential nutrients despite the fact that they are consuming far more calories than an average person. Conversely it has been found that a diet rich in good nutrients can support fat loss and help to reduce the risk of many diseases.
The Benefits of Paleo for Lean Muscle
- Increased and more stable energy levels
- Optimal hormonal function
- Improved Sleep
- Less or no bloating
- Increased cardiovascular health
- Better protein synthesis from increased micronutrients
- Improved insulin sensitivity