Male Toning Diet Plan That Gets Results Quickly and Easily

When men want to start getting into shape, they want to emulate the superhero movies from the last 10-15 years. Another common goal is to look like Brad Pitt in Fight Club. And for good reason. He is ripped to the bone with extremely low body fat. This made him look very impressive, even though he only weighed about 155 lbs.

The thing is, what he did was not all that hard. However, he ate very low carbohydrates and very low fats. Because of this, his body had no other choice but to use its own stored body fat as fuel (which was already low at the time). This is a perfect example of the success that can come with the Male Toning Diet Plan!

As you can see, he already had visible abs but added some size to his arms and chest while getting much leaner. This was mainly done by a very strict diet.

Here is my sample male toning diet plan that is like Brad Pitt’s fight club. Many websites show the same cookie-cutter workout for him, but there is no credible source outlining what Brad did to get into such great shape.

However, Brad has stated that in general the way he stays in great shape is to weight train, do intense cardiovascular exercise, and eat a diet consisting of lots of vegetables, lean protein, and little to no starchy carbohydrates.

Pretty straightforward right?

Because of this, I am telling my interpretation of a male toning diet that should work for anyone serious about getting into great shape.

I am going to be completely honest here. This diet is boring.

However, it gets results and that is what is important. You may notice this meal plan is very high in protein. This is because you will be building muscle tissue.

Since Men come in all different sizes, you will have to adjust the portions based on your own caloric needs. I will only show the foods and not the total calories. Use an online calculator or My Fitness Pal app to determine your daily caloric needs and adjust the meals as necessary.

Let’s dive in!

Monday

• Meal 1
• Egg White Omelet with mushroom and onion
• Meal 2
• Grilled Chicken Breast and steamed asparagus
• Meal 3
• New York Strip Steak, spinach salad with low-fat dressing
• Meal 4
• Chocolate or Vanilla Casein Protein Shake mixed with unsweetened almond or cashew milk

Tuesday

• Meal 1
• Whey Protein Shake blended with mixed berries
• Meal 2
• Grilled Hamburger Patty and a side salad with vinaigrette dressing
• Meal 3
• Grilled Salmon and steamed broccoli
• Meal 4
• Low Fat Cottage Cheese

Wednesday

• Meal 1
• New York Strip Steak and Egg Whites
• Meal 2
• Grilled Chicken with a side of peppers and onion
• Meal 3
• Pork Chops in the oven, side of Brussels Sprouts
• Meal 4
• Chocolate or Vanilla Casein Protein Shake mixed with unsweetened almond or cashew milk

Thursday

• Meal 1
• Egg Whites and turkey bacon scramble with peppers and onion
• Meal 2
• Shrimp Salad with low-fat Caesar dressing
• Meal 3
• Turkey Burgers on a lettuce wrap with tomato pickle onion and low-fat mayo
• Meal 4
• Low Fat Cottage Cheese

Friday

• Meal 1
• Whey Protein Shake blended with mixed berries
• Meal 2
• Baked Tilapia and cauliflower rice
• Meal 3
• Zucchini Noodles mixed with no sugar tomato sauce and lean ground turkey
• Meal 4
• Chocolate or Vanilla Casein Protein Shake mixed with unsweetened almond or cashew milk

Saturday

• Meal 1
• Burger Patty with Egg Whites
• Meal 2
• Grilled Chicken Salad with low-fat ranch dressing
• Meal 3
• Pork Loin and sautéed spinach and mushrooms
• Meal 4
• Low Fat Cottage Cheese

Sunday (Higher Carb refeed day)

• Meal 1
• Oatmeal with berries and honey
• Meal 2
• Chicken Breast and White Rice
• Meal 3
• Lean Steak and Plain Baked Potato
• Meal 4
• Chocolate Whey Protein Shake with banana

This is going to be a restricted diet, so you want to make sure you are getting the best quality highly nutritious food. Although this food is low in calories and fat, please feel free to use dry seasoning and some pink Himalayan sea salt for flavor.

Just make sure that the seasoning has no added calories. Lemon and Lime Juice also add a lot of flavor with little to no calories.

I have found that unless you are getting paid millions of dollars by Hollywood to play Thor or Captain America, you will not stick to a strict diet unless it tastes somewhat decent.

Therefore, feel free to season liberally. Just as long as you’re not adding additional calories or too much sodium, it should be fine.

Sample workout plan that will get your shredded

I truly believe that diet and nutrition are 75% of getting into shape. However, the other 25% of working out is very important.

The diet alone will help you burn stored body fat on its own but combining cardiovascular exercise with weight training will take your physique to the next level.

Here is a great workout you can use in conjunction with the above meal plan to get ripped to the bones.

Monday

30 minutes of Fasted Cardio first thing in the morning

Tuesday

• Bent Over Rows or Cable Row Machine: 4 sets of 8-10 reps
• Pull-ups or Cable Lat Pulldown Machine 3 sets of 8-10 reps
• Dumbbell Seated Bicep Curls/Bicep Cable Machine: 3 sets of 8-12 reps
• Rest one minute between each set to keep your heart rate up

Wednesday

30 minutes of Fasted Cardio first thing in the morning

Thursday

• Barbell Squats or Leg Press: 4 sets of 6-8 reps
• Dumbbell Lunges: 3 sets of 8-10 reps
• Barbell Standing Calf Raises: 3 sets of 6-10 reps
• Abdominal Leg Raises: 3 sets of 12-20 reps
• Rest one minute between each set to keep your heart rate up

Friday

30 minutes of Fasted Cardio first thing in the morning

Saturday

• Dumbbell Incline Bench Press or Chest press machine: 4 sets of 8-10 reps
• DB Seated Shoulder Press/Shoulder Press Machine: 3 sets of 8-10 reps
• Barbell Lying Triceps Extensions or Triceps pushdown machine: 3 sets of 8-10 reps
• Rest one minute between each set to keep your heart rate up

Sunday

Rest Day

How long will it take?

Remember that this is a sample workout but is not the definitive way to tone your body and get lean. There are many options you can use, but this diet is like what you would see for some of the superhero transformations.

This diet in conjunction with the workout plan will get men into ripped shape in a very short amount of time if done properly.

However, the most important part is to be consistent.

Many of these amazing body transformations you see online take several months to a year to achieve.

In fact, Dwayne “the Rock” Johnson created a similar diet and exercise plan for Hugh Jackman in his role as Wolverine in the Marvel movies. Dwayne told Hugh that he would need at least 6 months to get into shape.

If that seems like a long time for you, remember that great things take time to build. Your body is no exception.

And as always, please consult your medical doctor or physician before starting any new nutrition or fitness protocol.