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Three Weeks To Lean!

Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change!

By: David Gluhareff

Part 1 | Part 2

Article Summary:
  • If you're looking for a way to get lean fast then this is your program.
  • Make sure that you are only drinking water while doing this program.
  • Chose a weight that will give you a good burn 70% of the way through a workout.
  • Are you looking for that get lean program? If you are then this is it. The following is a lean out program for lifters who are stuck in a rut or who are just looking for a change! The reps are not too high because you need to focus on strength and earning or keeping the muscle you do have.

    You will not get huge off of this program because the meal plan is not too high in complex carbohydrates and there is only enough protein to be consumed for a slight gain in muscle, but mostly a maintenance amount to help you keep what you already have. The idea behind this program is to eat clean, workout mean, and get lean.

    After about the first week you will notice your body taking shape already. Weeks two and three will be wonderful for the person who really sticks with the program.

    The Idea Behind This Program Is To Eat Clean, Workout Mean, And Get Lean.
    + Click To Enlarge.
    The Idea Behind This Program Is To Eat
    Clean, Workout Mean, And Get Lean.


    Meal Plan

    Meal One:

      Cardio Days:
    • Nothing

    Meal Two:

    Meal Three:

    Meal Four:

    Meal Five:

    Meal Six:

    Guidlines:

    • Water only, no diet sodas or juices
    • Never miss meals
    • You can have one cheat day per week only

    During This Program Do Not Drink Diet Sodas Or Juices Just Water.
    + Click To Enlarge.
    During This Program Do Not Drink
    Diet Sodas Or Juices Just Water.


    Workout Plan

    The following is your Three Weeks To Lean Workout Plan:


    Week One:

    Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

    TERMS YOU'LL NEED TO KNOW
    Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

    Day 1: Legs

    Day 2: Back/Chest

    Day 3: Arms/Shoulders

    Day 4-7: Rest/Cardio


    Week Two:

    Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

    Day 1: Legs

    Day 2: Back/Chest

    Day 3: Arms/Shoulders

    Days 4-7: Rest/Cardio


    Week Three:

    Workouts for three days (pick a weight you will get good burn from 70% of the way through the set):

    Day 1: Legs

    Day 2: Back/Chest

    Day 3: Arms/Shoulders

    Days 4-7: Rest/Cardio


    Conclusion

    This three-week plan should get you going in the right direction! Make sure you get at least eight hours of sleep at night and a nap in the afternoon if possible. Try to keep stress to a minimum and get your life and workouts structured so your mind will be clear to stay focused on your workouts.

    If you fall off the wagon with your diet, then jump right back on and never give-up!

    Recommended Articles

    About The Author

    David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty-five years old. To contact David Gluhareff, CFT (ISSA), go to www.trainwithdave.com.

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    Metanosis1

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    Metanosis1

    Wouldn't such a restrictive food intake simply have the opposite effect, causing the metabolism to slow down and the body to store fat? No refeed days, calories counting, carb rotation or tapering.

    May 5, 2012 3:26am | report
     
    Stepharachide

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    Stepharachide

    I agree that the nutrition plan is a little over the top.
    I am following the workout plan but eating differently than suggested and still getting leaner.
    Here's what I eat:
    Weight lifting days : breakfast is always protein pancakes with maple syrup, post workout is greek yogurt, protein, fruits and nuts, other meals are chicken, turkey or fish with olive oil, greens and rice or fibrous veggies.
    On rest/ cardio days: breakfast is the same and the rest is the same except that I cut back on fruits and don't eat any rice/ potatoes etc.
    Anyway, you gotta find what works for you food-wise. Every body is different. Personally, I try to get my protein from meat, fish or eggs as much as possible instead of from protein supplements. I eat 5 meals per day

    Jan 22, 2014 10:28am | report
    bigmike42

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    bigmike42

    It's not bad at all. when followed the calories are around 1600. I am on the second day of week 3 and dropped at least 4lbs of pure fat.
    I stray a little and have a big cheat day to trick my metabolism. I don't go crazy with fast foods but just up the calories with pasta and swap out the chicken for red meat.

    Jun 5, 2012 3:45pm | report
     
    Gubzy

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    Gubzy

    Hey I begun the program and stock too the strict diet and have not mused a meal yet.by day three I lost 6 pounds.I an a little concerned how little the actual food intake is. I wonder watt will happen once of the diet.I feel as though I will gain back every pound plus more backin like a week.this concern comes from me because I wrestled in school and consumed low food intake to lose weight when needed and found my self gaining massive amount of weight after every season

    Jul 31, 2012 3:49pm | report
     
    ARBI009

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    ARBI009

    I like the program, and follow it to every detail (workout and food intake, with complementary Whey protein shake). This is end of week three for me and I lost 3 kg. During second part of the same regime I intend to lose 3 kg more in total going down from 78,8 to around 73 kg. Let me see how that goes first, and then I'll make another update on progress.

    Sep 21, 2012 2:29am | report
     
    mandar8994

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    mandar8994

    Hey Man, its seems like you have done it in a better way, if you can, please do the needful. I understood the workout plan, i.e., 3days a week, but meal plan made me dubious ! How to follow that ?! As in, is that, whole meal plan (form one to six) is for one day or is it for six days ?! Do reply !

    Sep 26, 2013 6:54am | report
    acipollone

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    acipollone

    is there any way to get the entire workout plan in one shot instead of doing it one day at a time?

    Jan 23, 2013 12:28pm | report
     
    bowesy2009

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    bowesy2009

    i need to lose a bit of body fat and i dont want to lose ay size i ust want to be a bit leaner and look more healthyer is this the diet and workout programme for me?

    May 24, 2013 3:07am | report
     
    feelgr8

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    feelgr8

    I have the same question as another member had. Wouldn't such a strict diet cause you to gain excessive weight after you actually start eating normally? Even with eating healthy and moderate amounts, wouldn't the higher caloric intake cause weight gain???

    Aug 22, 2013 5:47pm | report
     
    Kfarr165

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    Kfarr165

    I am on day 2 week one, should i rest a day before doing my third weight training day or not?

    Dec 17, 2013 2:21pm | report
     
    cardalton

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    cardalton

    Do you think this plan would be effective for women? I am interested in getting more lean

    Mar 27, 2014 12:01am | report
     
    cardalton

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    cardalton

    ?????

    Apr 3, 2014 6:59pm | report
    steveneedsmoney

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    steveneedsmoney

    It will work for anyone, who is stuck in a rut on getting lean. THIS PROGRAM WORKS!!!

    Jun 25, 2014 11:10am | report
    Salman98

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    Salman98

    I Need advise :( ???

    Sep 7, 2014 6:50am | report
     
    Showing 1 - 14 of 14 Comments

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