Mens Diet Plan

A men’s diet plan to lose belly fat and get you lean and healthy in a simple, straightforward program. If you’re looking for a plan for weight loss I have all the tips needed to successfully lose fat and retain or even build muscle mass in the process.

Ryan Gosling Workout
Ryan Gosling Workout

Mens Diet Plan To Lose Weight

My men’s diet plan is designed to have you lose body fat and build muscle leaving you looking and feeling like a hollywood actor. Just follow these men’s diet tips and a simple daily workout and you’ll feel and look fantastic.

Ryan Gosling Workout
Ryan Gosling Workout

What To Eat For Weight Loss

Here are the diet plan rules to follow to lose belly fat.


Make sure you’re eating protein with every meal. This should be your number 1 priority. Examples of protein sources include chicken, white fish like cod, tuna and occasionally fattier meats like salmon and sirloin steak.

  • Chicken
  • Tuna
  • Fish
  • Salmon
  • Greek Yogurt

The process by which we build new tissues and heal existing tissues, is called protein synthesis. which is a process which is either on or off.

When protein synthesis is ‘on’ we are in the process of building and repairing muscle and as such are anabolic and thus growing. When protein synthesis is ‘off’ we are breaking down and thus catabolic. protein is responsible for healing, repair, and growth. Adequate protein intake is essential and having this protein on a regular basis can help maximize the growth curve. When we eat we give our bodies what it needs to grow and build, this is often why regular meals can be beneficial.


For vitamins, minerals and fibre. Think green vegetables like broccoli. The ‘food volume’ that is the size of the food and the space is takes up in your stomach is very high compared to it’s calorific content so you can’t go wrong with having as much vegetables in your diet plan as you want.

  • Broccoli
  • Courgettes / Zucchini
  • Spinach
  • Leafy Greens
  • Peppers
  • Onion

Clean Carbohydrates

Carbohydrates are one of the body’s two major energy sources, the other being dietary fat. Carbs are great to fuel your workout, your day and of course your sense of well being. We want carbohydrates that burn clean. Clean carbs will help you build muscle and lose fat. Include the following clean carbs in your diet plan.

  • Oatmeal
  • Brown Rice
  • Sweet Potatoes
  • Wholegrain Wraps


  • Bananas
  • Apples
  • Blueberries
  • Rasberries
  • Strawberries

Healthy Fats

Dietary fats are amazing. Not only will fats fuel your workout but they are essential for hormonal health, and support cell growth but they reduce inflammation helping you recover and build muscle. Swap out your lean proteins for fattier protein sources like salmon, eggs and red meat like sirloin steak cuts.

  • Flaxseed
  • Chia Seeds
  • Macadamia Nuts
  • Brazil Nuts
  • Avocado

Macronutrient Percentages

To build muscle and lose fat shoot for around these macronutrient percentages.

  • Protein (40%)
  • Carbs (30%)
  • Fats (30%)
Ryan Gosling Workout
Ryan Gosling Workout

Mens Diet Plan Meal Examples

Try these following meal plan examples to build muscle and lose fat.


  • Water
  • Freshly Squeezed Lemon/Lime juice
  • Coffee
  • Pre-Workout Smoothie (whey, collagen, creatine, banana and cinnamon)


I like to have my Recovery Smoothie and take any supplements to avoid any nutritional deficiencies.

  • Recovery Smoothie (whey, collagen, creatine, banana, avocado, spinach and cinnamon)
  • Multivitamin
  • Fish Oil
  • Vitamin D
  • Glucosamine


  • Oatmeal and Whey Protein or Plant Based Vegan Protein with Blueberries/Raspberries (Flax Seeds, Chia Seeds)
  • Scrambled Eggs with Broccoli and/or Spinach
  • Greek Yogurt with Fruit



Mens Diet Tips

  • Follow the men’s diet plan advice above
  • Drink plenty of Water
  • Daily walks from 5,000 – 10,000 steps
  • Get 8 hours sleep a night (if possible!)
  • Fast at least for 8 hours (ideally 12-16)
  • Enjoy a pre-workout smoothie to ensure you have muscle building nutrients before your workout, follow this up with a post-workout Recovery Smoothie.
  • Take a Multivitamin, Vitamin D, Fish Oil
  • Sip on shakes (Whey Protein/Plant Based) if hungry between meals
  • Workout between 3 times a week to daily (depending on your workout program and intensity/volume)
Ryan Gosling Workout
Ryan Gosling Workout

Mens Workout and Diet Plans

If you’re interested in building muscle and losing fat in a simple straightforward plan and want to achieve the Zac Efron, Charlie Hunnam and Sebastian Stan hollywood body then check out:

9 Replies to “Mens Diet Plan”

  1. This diet plan is awesome. I have been trying out different workouts from your site and I have had awesome results. I wanted to ask if you could do Jared Leto’s Workout routine? Maybe a workout to get his everyday body, and then some routines for Joker and Morbius?

    1. Yes, great idea! Jared Leto was in great shape for joker and I see he’s ripped for Morbius too! Can’t wait for that film!

      Jared Leto is vegan (are you?) I’ll put together a diet for the workout too which you can use/mix in.

      1. I am not a vegan, but I like high carb diets, and since vegan foods are mostly high carb I eat them quite often.

        1. Love OMAD, great for managing daily food habits, macros and food cravings! I should write a post on this!

  2. how frequent do you think we should be FASTING? once a week, or twice a week?

  3. Hi i would like some advice on how to gain weight and bulk up i recently went from 13 stone to 9 stone through losing my sister just stress related weight loss know doubt but i’d like to put the weight back on as i look unnaturally thin can anyone advise i much appreciate in advance any help.

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