!"#$ &'( )*++', -.) /'01& 20(34'1 1.503'$6 /"( (4'$' +077*)$ .- 1"()0(0.1 3*1 '7'5*(' #." (. +).

$(*("$8



EMAILMORE
9:;<=
/# >02' <."$$'776 ?48@86 >'1A$ B0(1'$$ Api 2u, 2u12
The 7 Woikout Sins
Bow Nuch Can You Really Bench. |vIBE0j
2S Ways to uet Stiongei Now

If you'ie going to bulk up, lose fat, oi stay healthy in 2u12, you'll also neeu a goal-specific meal plan to get iesults.
We've cieateu templates to help you uo all thiee, along with guiuelines to help you tiack the caloiies, caibs, piotein,
anu fat you shoulu be shooting foi each uay.
Stock youi fiiuge anu pantiy with the foous outlineu in oui gioceiy lists to whip up uelicious, nutiitious meals all yeai.
To get you staiteu, we've also incluueu sample iecipes, plus plenty of options to swap in foi auueu vaiiety. This is youi
one-stop shop foi what anu how to eat in the new yeai.
THE FIVE PILLARS OF GOOD NUTRITION
Regardless of whether you're looking to get bigger, leaner, or healthier, you'll need to follow a core set of principles
that lay the groundwork for your diet plan.
1. Try To Eat Six Times A Day
Fuel your body with multiple small meals and snacks each day to keep your blood sugar levels under control and
your metabolism steady and to stimulate the production of new muscle.
2. Limit Processed Foods
Whether it comes in a box, a carton, or a bag, if it's got a label or brand name, it's likely highly processed and not
worth eating. Remove these high-calorie, nutrient-poor foods from your life and you'll be much more likely to stick to
your New Year's resolutions.
3. Stay Hydrated
Drink water and calorie free beverages to keep your performance in the gym at its peak. Avoid sugar-laden drinks
that will fatten your waistline and sabotage your body's antioxidant defense systems.

4. Eat Lean Protein Throughout The Day
Give your body a protein infusion every couple of hours to maximize muscle growth while stimulating the release of
fat-burning hormones. The best sources include lean beef, chicken, and fish; lower fat dairy foods; and soy.
5. Be Strategic With Carbohydrates
Carbs come in two formsstarchy, faster-acting options such as rice, bread, and pasta, which raise blood sugar
quickly; and non-starchy carbs such as fruits, vegetables, and whole grains, which are higher in fiber and raise blood
sugar gradually. Nonstarchy carbs are rarely a problem. Enjoy them! The timing of when you eat starchy carbs, on
the other hand, is key to getting and maintaining a lean and muscular body. Eat them either first thing in the morning
or directly after your workouts and your body is more likely to use them to help refuel your energy reserves.

Grocery List
The composition of youi meals will be ueteimineu by youi goals anu the timing of youi weight tiaining. The meals in
oui New Yeai's plan aie uiviueu into two categoiies: those with staichy caibs anu those without. You'll neeu to eat
moie staichy caibs anu fewei fats befoie anu aftei woikouts to piomote eneigy anu muscle giowth. If you'ie tiaining
to pack on size, you'll eat like this moie fiequently. Anu when you'ie houis iemoveu fiom a woikout, you'll limit
staiches anu inciease fats, which will keep you on tiack to meet youi fat-loss goals. Foi meals containing staichy
caibohyuiates, youi meal options incluue:
9(*)34'$C Biown iice, quinoa, yams, potatoes, oats, whole-wheat pastas, bieau, ceieals, wiaps
?).('01C Piotein powueis, egg whites, whole eggs (spaiingly), white meat, white fish, uieek yoguit
B)"0($DE'&'(*/7'$DF'&"G'$C Tiopical fiuits, gieenfibious, beans
H07$C 0se spaiingly; think teaspoons, not tablespoons
Foi meals not containing staichy caibohyuiates, youi options aie:
?).('01C Piotein powueis, eggs, white meat, ieu meat, oily fish oi white fish, uieek yoguit
B)"0($DE'&'(*/7'$DF'&"G'$C Beiiies, gieenfibious, beans (spaiingly)
H07$DB*($C Tablespoons, not teaspoons. Avocauos, nutsseeus, coconut oil, canola mayonnaise, full-fat cheeses
I.('C Wheie "Post-Woikout Nutiition" is useu, it can iefei to a shake containing fast-uigesting caibohyuiates oi a meal
that contains them.
The Beginner Meal Plan

J*)&'(C 2,Suu caloiies, 218g caibs, 218g piotein, 8Sg fat
If you want to stay healthy anu have moie eneigy, this is the plan foi you. It's ielatively low in caibs anu veiy high in
piotein, anu it emphasizes antioxiuant-iich foous to impiove the health of youi bloou vessels while also waiuing off
inflammationtwo factois that acceleiate the iate at which eveiy cell in youi bouy ages.
Template
! Neal 1: Contains staichy caibs
! Neal 2: Few caibs, if any
! Neal S: Few caibs, if any
! Neal 4: (Post-Woikout Nutiition) Contains staichy caibs
! Neal S: Contains staichy caibs
Sample Options
>'*7 K


!)*1.7* L 93)*G/7', =&&$

!)''2 M.&")(
K KDN 3"+$

<*$+/'))0'$
KDN 3"+
Alteinate 0ptions: S sliceu stiawbeiiies, 12 cup bluebeiiies, 2S cup blackbeiiies, oi 1 tbsp iaisins

E*1077* ;7G.1, O)"134 P'*) I*2', !)*1.7*
KDQ 3"+
Alteinate 0ptions: 1S cup Ezekiel Cinnamon Raisin ceieal, 1S cup iolleu oats, S4 cup Fibei 0ne ceieal, oi 2S cup Kashi 0iganic
Cinnamon Baivest

HG'&*RQ =&&$
Q '&&$
>'*7 NC


@."/7' O4.3.7*(' O4'))# 9G..(40'

O4.3.7*(' ?).('01 ?.S,')
N $3..+$

O.3.1"( >072
KDT 3"+
Alteinate 0ptions: 2 tbsp choppeu walnuts

@*)2 ?0((', O4'))0'$
QDT 3"+
Alteinate 0ptions: 1 cup blackbeiiies

B7*U$'', >'*7
K (*/7'$+..1
Alteinate 0ptions: 1 tbsp chia seeus

O.3.* ?.S,')
K (*/7'$+..1

V3' O"/'$
QRT 3"/'$

W*(')
NRQ 3"+$
>'*7 QC


P0// F'(("3' P")&')

P.$(.1 P0// F'(("3' X-.) Y/"1YZ
N 7'*5'$

[\] F'*1 !)."1, P''-
^ ."13'$
Alteinate 0ptions: 6 oz salmon fillet, 8 oz 9S% lean giounu tuikey buigei, 8 oz chicken bieast, oi tuna buigei

J.G*(.
N $703'$

<', H10.1
N $703'$

_'(34"+
K (*/7'$+..1

O*1.7* >*#.11*0$'
K (*/7'$+..1
Alteinate 0ptions: 1 slice piovolone cheese,1 slice cheuuai cheese, S tbsp masheu avocauo, oi 1 slice Ameiican cheese

!)''1 P'*1$
Q 3"+$
Alteinate 0ptions: 2 cups snow peas, 1 12 cups peas anu caiiots, 1 12 cups mixeu vegetables, oi 12 cup shelleu euamame beans
>'*7 TC


?.$(RW.)2."( I"()0(0.1

<'3.5')# 94*2'
94."7, 3.1(*01 \` &)*G$ 3*)/$ *1, N\ &)*G$ +).('01
>'*7 \


!)077', 94)0G+ W0(4 9+01*34 9*7*, L P).S1 <03'

94)0G+
a ."13'$
Alteinate 0ptions: 7 oz scallops, 7 oz ciabmeat, 6 oz ieu snappei, oi S oz tuikey bieast

P).S1 <03'
KDT 3"+6 ,)# G'*$")'

9+01*34
T 3"+$
Alteinate 0ptions: 7 ioasteu Biussels spiouts, 7 stalks ioasteu bioccoli iabe, 4 cups shieuueu Napa cabbage, oi 4 cups aiugula

O)"G/7', B'(* O4''$'
KDT 3"+
Alteinate 0ptions: 1 oz fiesh mozzaiella, 1 oz cubeu Bavaiti cheese, 1 oz ciumbleu blue cheese, oi 1 oz goat cheese

<', P'77 ?'++')
KDN +'++')

=U()*RE0)&01 H705' H07
N ('*$+..1$
Alteinate 0ptions: 2 tsp toasteu sesame seeu oil, 2 tsp gailic infuseu flaxseeu oil, oi 2 tsp avocauo oil
The Skinny Guy Muscle-Gain Plan

J*)&'(C appiox. S,uuu caloiies, Suug caibs, 22Sg piotein, 1uug fat
Foiging new muscle iequiies a menu that is high in both caibs anu caloiies. But iemembei, going on a muscle-builuing
uiet is not an excuse foi eating eveiything in sight. Insteau, you'll eat just enough high-quality, nutiient-uense caibs
when youi bouy neeus them mostaiounu youi woikouts. Note that the plan heie is foi a guy who tiains in the
afteinoon. If youi sessions aie in the moining, simply ieaiiange it so you'ie eating the staichcontaining meals befoie
anu iight aftei youi woikout anu then avoiu staichy caibs latei in the uay.
Template
! Neal 1: Contains staichy caibs
! Neal 2: Few caibs, if any
! Neal S: Few caibs, if any
! Neal 4: (Post-Woikout Nutiition) Contains staichy caibs
! Neal S: Contains staichy caibs
! Neal 6: Contains staichy caibs
Sample Options
>'*7 K


O4''$# 93)*G/7', =&&$ W0(4 93*770.1$

HG'&*RQ =&&$
Q '&&$

=&& W40('$
T S40('$
Alteinate 0ptions: 2 slices tuikey bacon, 2 small chicken sausages, 2 slices Canauian bacon, oi 14 cup canneu salmon

94)',,', O4',,*) O4''$'
KDT 3"+

93*770.1$
N $3*770.1$
Alteinate 0ptions: 2 tbsp salsa, 14 cup uiceu onions, oi 2 tbsp uiceu sun-uiieu tomatoes

=b'20'7 P)'*,
N $703'$
Alteinate 0ptions: 1 multigiain English muffin, S coin toitillas, 1 laige floui toitilla, oi 1S cup iolleu oats

;++7'
K $G*77 *++7'
Alteinate 0ptions: 2 kiwis, 1 small banana, oi 1 cup iaspbeiiies
>'*7 N


P7"'/'))# ;7G.1, 9G..(40'

E*1077* ?).('01 ?.S,')
N $3..+$

P7"'/'))0'$
K 3"+
Alteinate 0ption:
S4 cup fiozen mango chunks

;7G.1,$
K ."13'
Alteinate 0ption:
1 oz cashews

E*1077* ;7G.1, >072
K 3"+
Alteinate 0ption:
1 cup vanilla coconut milk

W*(')
K 3"+

V3' O"/'$
QRT 3"/'$
>'*7 Q


!)077', B7*12 9('*2 W0(4 J.G*(. P'*1 9*7*,

!)077', B7*12 9('*2
a ."13'$
Alteinate 0ptions: 6 oz salmon fillet; S boneless, skinless chicken bieasts; oi 6 oz tiout

@03', J.G*(.
K (.G*(.

@03', O"3"G/')
KDN 3"3"G/')

O4032+'*$
K 3"+
Alteinate 0ptions: 1 cup black beans, 1 cup kiuney beans, oi 1 cup uieat Noithein beans

H705' H07
K ('*$+..1
>'*7 T


?.$(RW.)2."( I"()0(0.1

<'3.5')# 94*2'
94."7, 3.1(*01 \` &)*G$ 3*)/$ *1, N\ &)*G$ +).('01
>'*7 \


<.*$(', O4032'1 W0(4 c"01.* 9*7*,

P.1'7'$$6 92017'$$ O4032'1 P)'*$(
a ."13'$
Alteinate 0ptions: 6 oz poik tenueiloin, S oz Buffalo iib eye, oi S oz top iounu beef

c"01.*
KDQ 3"+6 ,)# G'*$")'
Alteinate 0ptions: 1S cup couscous, 14 cup biown iice, oi 14 cup wilu iice

W*71"($
N (*/7'$+..1$
Alteinate 0ptions: S tbsp sliveieu almonus, 2 tbsp choppeu pecans, oi 2 tbsp shelleu anu choppeu pistachios

O)*0$01$
N (*/7'$+..1$
Alteinate 0ptions: 12 cup quaiteieu giapes, 2 tbsp goluen iaisins, oi 2 tbsp unsweeteneu, uiieu cheiiies
>'*7 a


M*G$ ;1, ?*)G'$*1 W40(' B0$4

J07*+0*
a ."13'$
Alteinate 0ptions: S oz tuna steak, 7 oz cou, oi 6 oz shiimp

?*)G'$*1 O4''$'
N (*/7'$+..1

M*G$
N G',0"G #*G$
Alteinate 0ptions: 1S cup Amaianth, 1S cup wheat beiiies, oi 1S cup peail bailey

P"((')
K (*/7'$+..1
Alteinate 0ptions: 1 tbsp extia-viigin olive oil, 1 tbsp toasteu sesame seeu oil, oi 1 tbsp coconut oil

P).33.70 B7.)'($
K 3"+
Alteinate 0ption:
4 stalks of aspaiagus
The Get-Lean Meal Plan
J*)&'(C 2uuu caloiies, 1Sug caibs, 1Sug piotein, 88g fat

To acceleiate youi weight loss, limit staichy caibs to the peiiou uiiectly aftei weight tiaining. This plan places a heavy
emphasis on leafy gieens anu veggies foi the iemainuei of the uaya piactical way to cut both caloiies anu caibs.
You'll be eating moie fat, as well, to switch youi bouy fiom using caibs to fats as its main souice of eneigy (an insiuei
tiick foi toiching fat but not muscle).
Template
! Neal 1: Few caibs, if any
! Neal 2: Few caibs, if any
! Neal S: Few caibs, if any
! Neal 4: (Post-Woikout Nutiition) Contains staichy caibs
! Neal S: Contains staichy caibs
Sample Options
>'*7 K


9+01*34 HG'7'(

HG'&*RQ =&&$
Q '&&$

?'++') d*32 O4''$'
K $703'
Alteinate 0ptions: 1 slice cheuuai, 1 slice piovolone, 1 slice Swiss, oi 14 cup ciumbleu Feta

P*/# 9+01*34
K 3"+
Alteinate 0ptions: 1 cup bioccoli floiets, 1 cup sliceu shiitake mushiooms, 12 sliceu ieu bell peppei, oi 12 uiceu small onion

?'*34
K $G*77 +'*34
Alteinate 0ptions: S4 cup fiesh iaspbeiiies, 12 Asian peai, 1 tangeiine, oi 1u stiawbeiiies
>'*7 N


O4.3.7*(' I"( 94*2'

O4.3.7*(' ?).('01 ?.S,')
K $3..+

e1$S''('1', O4.3.7*(' ;7G.1, >072
N 3"+$

I*(")*7 ?'*1"( P"((')
N (*/7'$+..1$

O40* 9'',$
K (*/7'+$..1$

V3' O"/'$
NRQ 3"/'$
>'*7 N ;7(')1*(05'


9()*S/'))# O)'*G 9G..(40'

E*1077* ?).('01 ?.S,')
K $3..+

B7*U$'', H07
K (*/7'$+..1

9()*S/'))0'$
a $()*S/'))0'$

B"77RB*( ?7*01 M.&")(
QDT 3"+
>'*7 Q


!)077', 9('*2 W0(4 ;5.3*,.RJ.G*(. 9*7*,

J.+ <."1, 9('*2
T ."13'$
Alteinate 0ptions: 2 boneless, skinless chicken thighs; 4 oz uaik tuikey meat; 4 oz catfish; oi 4 oz tii-tip beef

O"/', ;5.3*,.
KDN *5.3*,.

O"/', J.G*(.
K (.G*(.

@03', <', H10.1
KDT .10.1
;7(')1*(' 9*7*, H+(0.1 K

P).33.70 97*S >0U
Q 3"+$

O.7'$7*S @)'$$01&
N (*/7'$+..1$
;7(')1*(' 9*7*, H+(0.1 N

<.*$(', =,*G*G'
KDN 3"+

@03', 9"1 @)0', J.G*(.'$
N (*/7'$+..1$

=U()*RE0)&01 H705' H07
N ('*$+..1$
>'*7 T


?.$(RW.)2."( I"()0(0.1

<'3.5')# 94*2'
94."7, 3.1(*01 \` &)*G$ 3*)/$ *1, N\ &)*G$ +).('01
>'*7 \


B7*U ?*$(* W0(4 :'*)(# 9*"3'

O"/', P.1'7'$$6 92017'$$ O4032'1
P)'*$(
Q ."13'$
Alteinate 0ptions: S oz 9S% lean giounu beef, S oz yellowfin tuna, S oz clams, oi S oz clou ioast

W4.7'RW4'*( B7*U ?'11' ?*$(*
K ."13'

9703', >"$4)..G$
K 3"+
Alteinate 0ptions: S stalks aspaiagus, 1 cup choppeu baby spinach, S baby zucchini, oi 1 uiceu plum tomato

P).33.70 B7.)'($
N 3"+$
Alteinate 0ptions: 2 cups cubeu eggplant, 1 uiceu yellow peppei oi summei squash, oi 1 uiceu caiiot + 1 uiceu stalk of celeiy

>*)01*)* 9*"3'
KDN 3"+

=U()*RE0)&01 H705' H07
K (*/7'$+..1
Eat Right All Year:
A Roundup Of Seasonal Hits And Misses

Spring/Summer
9(.32 e+ H1C Fiesh fiuit. "You neeu plenty of beiiies in youi uiet uuiing the summeitime," says Nichael Chiaiello, a
competitoi on Foou Netwoik's Next Iion Chef. "They'ie full of antioxiuants anu aie a gieat souice of fibei."
;5.0,C Too many buigeis. "Even when the package says 'lean,' it's usually not that lean. Pei ounce, most buigeis
contain as much satuiateu fat as a pat of buttei," wains }uuy Caplan, R.B., a spokespeison foi the Ameiican Bietetic
Association. Naintain youi beach bouy by giilling moie salmon, flank steak, oi chicken.
Fall
9(.32 e+ H1C Squash anu pumpkin. "All types of squash aie typically goou souices of vitamin C, which is helpful uuiing
the flu season," says }oy Bubost, R.B., a spokespeison foi the National Restauiant Association. "They'ie fat-fiee anu
cholesteiol-fiee, as well." Tiy sauting some with a bit of olive oil, peppei, anu salt.
;5.0,C Balloween canuy. Nany guys stock up uuiing 0ctobei anu then winu up munching on it until Thanksgiving.
"Buy miniatuie canuies anu chocolates anu set a cut-off uate foi when you'ie going to thiow them away," Caplan says.
"It's bettei to iun out than to have too much left aiounu the house latei on."
Winter
9(.32 e+ H1C Citius fiuits. uiapefiuits, tangeiines, anu oianges aie all in season in wintei anu filleu with potent
nutiients, Bubost says.
;5.0,C Bot, sugaiy coffees anu uiinks. Some can pack close to 1,uuu caloiiesmoie than seveial seivings of cake oi
cookies, Caplan wains. "Anu most of those caloiies come fiom fat anu sugai."