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70 MUSCLE & FITNESS JUNE 2016

HOW TO FOLLOW

THE PALEO DIET
Many people also include milk-derived
protein shakes and insulin-spiking sugars
around workouts to boost muscle gains
while decreasing body fat.

BREAKFAST
Eggs, salmon, fruit

MID-MORNING
SNACK
Chicken breast,
spinach salad
with olive oil

LUNCH
Lamb shank, sweet
potato, asparagus

PRE-WORKOUT

Turkey breast, fruit

POST-WORKOUT

Egg whites, fruit

DINNER

Steak, baked

potato, vegetables

BEDTIME SNACK

Boiled eggs

What you
should eat
Meat, meat and more meat,
plus vegetables, fruit,
potatoes, seafood, nuts and
seeds and oils such as
coconut and olive. Did we
forget to mention meat?

What you
shouldn’t eat
Grains, legumes, dairy
(especially low-fat milk
because of the lactose) and
processed foods, particularly
sugar and salt (other than
sea), artificial sweeteners
and vegetable oils.

Pros
Paleo diets have become
increasingly easier to adopt
since they’ve become trendy,
and they’re highly beneficial
for people who aim to stay
lean year-round while slowly
increasing muscle mass.

There’s no need to cap your

caloric intake, since you’ll

get most of your calories

through foods high in protein

and dietary fats.

Cons

A Paleo diet is neither a

cutting nor a mass-building

plan. It fits in the middle,

which is not the best option

for those who are trying to

maximise muscle mass or

fat reduction.

Why you should

follow it

Consider the Paleo diet if

you’re trying to decrease

body fat while adding muscle

mass, but you don’t aspire to

compete on a physique or

bodybuilding stage.

THE PALEOLITHIC DIET

CARB CUTTING