Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World

by Tom Venuto

THE BURN THE FAT, FEED THE MUSCLE MEAL BUILDER: A SIMPLE TEMPLATE FOR CREATING FAT-BURNING MEALS Once you’re familiar with the highest-quality foods and you understand the different food groups, the next step is to pick the foods you like and put them together into your own customized meals. The classic bodybuilder’s meal is a lean protein, a starchy carb, and a fibrous carb. Here’s the template: Step 1: Choose a lean protein for every meal. Step 2: Choose a starchy carb for every meal. Step 3: Choose a fibrous carb for every meal. Step 4: Add healthy fats into some meals as needed to reach your daily goal. It doesn’t get much simpler. As long as you understand which foods are lean proteins, starchy carbs, and fibrous carbs, it’s as easy as one, two, three. Even if you don’t track your macronutrients by the numbers, if you follow this template for most of your meals, your numbers will be in the ballpark. Think of all our templates for meals and daily meal plans as easy starting points and guidelines, not as commandments carved in stone. Later in the chapter, I’ll show you some alternate templates and ways to customize daily meal plans. For now, here are a few ways you can modify the meal template to suit your preferences. 1. Swap fruit for fibrous carbs. Some people eat vegetables for breakfast (veggie omelets, for example), but fruit is a popular breakfast food, so in the Burn the Fat, Feed the Muscle meal template, you can swap fibrous carbs for fruit if you choose. Fru...