lean dab clean

The Clean, Lean Muscle Meal Plan

Stop bulking and cutting. Gain lean, clean muscle mass with this diet and never worry about riding the see-saw again.

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Bulking up and cutting down sucks. It’s time-consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training days and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant bodyfat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.


This program is designed for a 200-pound lifter with 10% body fat. To adjust the numbers for your size, simply take your lean body weight (body weight – (body fat % x body weight) and divide it by 200 (the approximate lean body weight of the sample lifter). So for a 150-pound lifter with 10% body fat, the formula would be (150 – (0.10 x 150)=135/200=0.675.

Simply take this number and multiply it by the amounts given in the sample plan to get the correct numbers for your lean body mass. For the 150-pound lifter, instead of having 90g carbs and 35g of protein at Meal 1 on his training day, he would have (90×0.675) = 60g of carbs and (35×0.675) = 24g of protein.

Sample Diet Plan With Macronutrient Amounts

Training Day: 8 Meals

Meal 1: 90g carbs, 35g protein
Meal 2: 65g carbs, 35g protein
Meal 3: 65g carbs, 35g protein
Meal 4: during/post-workout shake 75g waxy maize, 50g whey
Meal 5: 90g carbs, 35g protein (post-training meal)
Meal 6: 65g carbs, 35g protein
Meal 7: 35g protein, unlimited veggies
Meal 8: (bedtime shake) 50g whey and 50g casein

Non-Training Day: 7 Meals

Meal 1: 80g carbs, 50g protein
Meal 2: 70g carbs, 50g protein
Meal 3: 70g carbs, 50g protein
Meal 4: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 5: 50g protein, up to 2 cups veggies, 15g of healthy fat
Meal 6: 50g protein, 15g of healthy fat
Meal 7: (bedtime shake) 50g whey, 50g casein, 2 tbsp peanut butter

Stop bulking and cutting. Gain clean, lean muscle mass and never worry about riding the see-saw again.

I love this place, lean clean and super. – Thrive Cafe Sydney

A great place to eat when you are having a shop in the city, lunch or snack. All food is gluten free, clean, yummy and just darn good for you. The variety is exceptional and you can make up your own bowls, smoothies, coffee options etc. The staff are a little whacky at times, but service great. The pricing is on the high side which is the only downfall and the portions are small. I eat here all the time and love it.

3337 of 50 reviews

Looking for Paleo café, then this is about the only one I can locate in Sydney CBD. Thrive is growing their presence amongst the healthy lifestyle movement and certainly have cornered the market for the time being. The food and drinks are prepared whilst you wait and there is a good choice from the menu. Being a niche food type, expect to pay a small premium over the other food sellers in the MLC food court – but I think it’s worth it for fresh, healthy food and drinks.

There are lots of good cafes in Sydney for Gluten Free or Dairy Free travellers. I thought that Thrive managed to cater well for both, which gave us a lot of choice. Breakfasts are served all day weekends, a good range of smoothies available, and lots of the drinks/salads can be built from scratch.

Thrive provides an healthy option within the Westfield food court. I’ve eaten there for both lunch and dinner (although not breakfast) and find the service friendly and quick. The food itself is consistently delicious, and I’ll usually choose a pre defined dish rather than building my own. The white chocolate smoothie is fantastic and I would recommend it.

As another reviewer has mentioned, it would be great to get a nutritional breakdown or the meals and drinks.

It’s nice to find a healthy dining option when away from home and Thr1ve is definitely that. You choose a size (half or full), base layer or two (wild & brown rice, greens, zucchini noodles or seasonal mash), then a protein layer (different types of beef, chicken, pork, fish & tofu), and sides if desired. I had a half size with rice & zucchini noodles topped with slow roasted pork & crackling, a dab of applesauce, and roasted broccoli. Most of the crackling was too hard to eat and the broccoli was a bit spicy, but everything else was amazingly delicious and fresh. My husband had the full size with rice & zucchini noodles topped with the lemon & herb chicken with roasted peppers, basil, pesto & roasted broccoli. He also though the broccoli was too spicy but his combo was even better than mine. We also tried the salted caramel smoothie but it really didn’t have much flavor so it’s more for the health benefits. Those 3 items plus 2 bottled waters was nearly $50 so this is not what I’d classify a “Cheap Eat” but that’s the only TripAdvisor category that really fits.

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Thrive Cafe Sydney: I love this place, lean clean and super yummy – See 50 traveller reviews, 15 candid photos, and great deals for Sydney, Australia, at Tripadvisor. ]]>