How To Increase Your Strength And Get A Leaner Body by Adam Yezer

How To Increase Your Strength And Get A Leaner Body

By Adam Yezer

Most of us started lifting weights to gain muscle, get stronger, and to be better at a particular sport. Just about everyone would like to be leaner, while increasing strength and performance. But how do we do it?

This can be a dilemma with powerlifters, especially in the heavier weight categories. Many know if they were leaner could eventually be stronger pound for pound, but what happens is they go on a diet and it is usually too strict and lose too much strength and then just say "oh well, I just need to eat". There are few freaks who are always lean and still strong despite what they eat, be safe in knowing that I am not one of the lucky ones.



So how is it done to get leaner and maintain strength? Rotating carbohydrate intake by having a high carbohydrate day for example on heavy lifting days. For example; training deadlifts, squats or legs, and especially max effort for squats/deads, upper back and bench. If you're a bench specialist, your high carbohydrate days should be focused on your bench days.

Your low carb day would be the day where you do cardio and medium carbohydrate day could be speed training. Still to get lean do not skip cardio it is essential for some fat burning and keeping your heart in good condition. It is still essential for proper nutrition to be in a calorie deficit with essential protein and calorie intake but not an excessive decrease so you can slowly burn fat and try to maintain muscle. By doing it slowly you can also maintain a majority of your strength and the key is slowly, take your time. Rome was not built in a day and neither was strength and muscle.



This carb rotation allows you to have extremely high energy and on heavy training days, then the next day back to lower carbohydrate intake, allowing you to lower body fat levels slowly on low, medium carb days where protein and fat are increased. The higher levels of essential fatty acids on low/med days , allowing you to not be to hungry, while the high volume of quality protein will protect against muscle breakdown.

This process again allows you to get leaner, maintain strength, keep you from doing the same diet day after day and hopefully keep things fresh.

There are always adjustments that need to be made there are no cookie cutters every one is different and needs invidual plans but this basic idea can help you maintain strength and get leaner if your goal is to be a competitive lifter or not.



Here is a sample diet plan.

High carb day
Meal 1
2 cups oats(cooked) (on weekend buckwheat pancakes if want something different)
1 whole egg large egg
5 egg whites(large eggs)
1 cup strawberries

Meal 2
Whey protein 1 scoop, 1% milk 4-6 oz plus 1 banana

Meal 3
6 oz chicken breast skinless
1 cup dry pre cooked whole wheat pasta
1 cup frozen broccoli

Meal 4
8 oz Salmon
6 oz baked potato
1 cup Cauliflower

Meal 5
1 cup cottage cheese 1% fat or casein protein powder 1 scoop

If still hungry 1 scoop whey protein powder about 100 cals, 24 grams protein, 3 grams carbs, 1.5 grams fat and if need nore carbs have an apple(small) about 60 cals, 15 grams carbs

Med carb day
Meal 1
1 ½ cups oats cooked(other cereal shredded wheat is ok)
1 whole egg(large)
Med carb day continued meal 1
7 egg whites(large)
½ grapefruit or 1/2 cup blueberries

Meal 2
Whey protein Powder 1 scoop, 1 apple

Meal 3
5 oz tuna solid white(water drained about 1 can)
1 tablespoons low fat mayo
1 cup corn canned is ok or 1 med corn ear

Meal 4
8 oz Flank steak broiled
1 small to med sweet potato
Asparagus 4 spears

Meal 5
½ cup 1% cottage cheese or casein protein powder 1 scoop
If still hungry either whey protein powder or eggs and egg whites again or piece of meat or chicken will not include in calories


Low carb day
Meal 1
6 egg whites (large)
2 whole eggs,
1 cup oats,

Meal 2
1 scoop whey protein
1/2 cup mixed nuts

Meal 3
7 oz ground beef 95% lean 266 cals 42 grams protein 10 grams fat
2 cups broccoli 60 calories 4 grams protein 8 grams carbs
1 tablespoon all natural peanut butter

Meal 4
8oz salmon
1 cup mixed veggies

Meal 5
1 cup 1% cottage or casein protein powder of choice or 5-egg whites and 1 egg
plus 1/2 cup mixed nuts with either choice.


An extra meal may be added if losing to much strength.
If things are going well leave alone however if getting leaner and losing strength repeat one of meals on same day for example, on low carb day ad an extra protein shake or eggs and egg whites.
On med carb day repeat on of prior meals and same on high carb day.

For training you have to see how it goes but it is recommended to train max effort squat/deadlift on high carb days max bench med carb days and speed lower body.
If you specialize in bench then all bench training would be on high carbs assistance and other bodyparts med carb day, use low carb days for cardio and any sled or other accessory exercises for condititioning.