Fat Loss Nutrition

The Perfect 24-Hour Men’s Fitness Plan

To build a strong, shredded physique, you need to be working out consistently AND making healthy eating decisions. Plain and simple. You can’t get maximum results without incorporating either.

If you’ve ever tried to build muscle mass, get ripped, or build strength, and either hit a plateau or completely given up, listen up!

Whether you didn’t know what to eat, got sick of eating chicken and rice all day, didn’t stick to an effective workout routine, or whatever else it may be, here is the solution:

It’s time to bring it back to the basics.

No, we’re not talking about achieving “basic” or “average” results. It can be all too easy to overcomplicate things, nutrition and fitness included.

While it does take extreme dedication and consistency when it comes to nutrition and training if you want to build a shredded physique, it DOESN’T mean that it practicing healthy eating and training habits has to be some complex maze or some boring routine that you have to endure..

Welcome to the perfect 24-hour men’s fitness plan.

The Perfect 24-Hour Men’s Fitness Plan

You’re going to get a 24-hour blueprint that you can follow each day, as well as tips and guidelines that you can implement as you feel comfortable, so you can change things up as needed to make sure you keep progressing and achieving results.

But before we get to the official 24-hour plan, we’re going to run through a couple things, so that you can take this 24-hour plan and adjust it as necessary.

5 Important Nutrition Guidelines

Here are some important tips that will save you time, help you build healthy meals efficiently, and help you achieve results:

1. Plan and prep the night before. Planning and prepping your diet beforehand is key! This is probably the very best habit that you can develop and it doesn’t have to take a lot of time.

Simply take 5-10 minutes the night before and plan out your diet for the following day, and then if you can, prep some of it so that it’s ready to grab-and-go on your way out the door in the morning.

2. Build healthy meals. A healthy diet consists of healthy meals, simple as that. When building each meal, simply follow this 1-2-3 formula: a serving of protein + a serving of whole grain carbs + a serving of fruits or vegetables.

This formula is so easy to follow but there’s a ton of science behind it. Build healthy meals and you’ll eat a healthy diet! Lucky for you, I’ve given you the perfect 24-hour meal plan, so you can follow it and know exactly what to eat.

3. Stick to a schedule and don’t skip meals. I know you’re busy and have a lot going on, but that’s exactly why you want to consume your calories evenly throughout the day. 

Do not skip meals or snacks. Following my meal plan will keep your energy high and level all day long so you can grind and make things happen.

4. Cut out the junk. C’mon guys, if we want to build muscle, shed fad, get fit, and be on top of our game, the junk food has got to go. You know what it is, the chips, the soda, the candy bars, the high and empty calorie stuff.

I know it all tastes good, but the way you’re going to feel and what you’re going to be able to accomplish when you cut it out is going to be much better! The results you’ll achieve will definitely be worth it, trust me.

5. Keep it light in the evening. One of the best diet habits you can develop is to taper your calories toward the end of the day. Often, dinner ends up being our biggest meal of the day, but if you think about it, we’re usually winding down for the day and generally a lot less active in the evening time.

Eating the majority of our calories at the end of the day is a bad habit to get into. Your body just isn’t going to burn those calories off! You can enjoy a good high-protein dinner, but make sure your portions are in check and if anything, it’s your smaller meal of the day.  

What To Eat

Here’s a quick overview of the stuff you want to make sure you’re eating the most of. Include each of the food sources below in every meal and at the end of the day, you’ll be right on target.

1. Protein. We’re guys, I don’t need to tell you to eat your protein, right?! Eating protein is what we do. But here’s a reminder: make sure to get a good serving of LEAN protein with every meal. Getting a sufficient amount of lean protein is essential for building muscle and will help you get lean. And of course, it just tastes good too, right?!

Focus on lean protein like chicken, turkey, lean cuts of pork and beef, fish, and whey protein. A palm-sized portion of lean protein in each meal is going to be pretty close to the right amount for your specific body.

We also just launched an awesome Men’s All-In-One Meal Replacement shake with added protein. It makes getting quick, tasty protein (28g per serving) easier than ever, and also provides 20g of slow-releasing carbs to help you stay fueled. In this 24-Hour Fitness Plan, we’re going to show you how to incorporate it into a meal plan and use it for the best results!

2. Good Carbs. Contrary to popular belief, carbs are not the enemy. In fact, carbs are one of your secret weapons to getting strong and lean, we just need to make sure you’re eating the right kinds and amounts of them. Focus on complex carbs that are high in fiber like sweet potatoes, brown rice, and whole-grain bread and pasta, rather than the processed versions of each (white rice, white bread, white flour tortillas, etc.).

And like protein, a palm-sized portion of good carbs in each meal is going to be pretty close to the right amount for your specific body.

3. Fruits and Veggies. Eat your veggies! You don’t have to eat a salad every meal, but to have the strength and energy to grind and work hard, you need the nutrients that fruits and vegetables provide. How much? For fruit, about a palm-sized serving is a good portion to shoot for in each meal.

With veggies, start with that palm-size portion, but then feel free to have all you want. There are no limits on vegetables since they’re so low-calorie.

Remember the 1-2-3 meal-building formula that I mentioned earlier? The cool thing is that simple formula (protein + whole-grains + fruits/veggies) covers what you want to be eating the most of.

Add in a couple servings of healthy fats (olive oil, avocados, nuts, etc.) each day and you’re good to go. Your diet will be right on track!

What Not to Eat

lots of fast food

And here’s a quick overview of what not to eat. Keep this stuff in check, and you’ll see the results you want fast!

  • Chips, cookies, and other high-carb, low-nutrition snacks
  • Soda and other high-sugar drinks (and even limit diet soda too!)
  • Candy and candy bars
  • Processed carbs (white bread, rice, pasta, etc.)
  • Deep-fried foods

You can have some of this stuff in moderation, but when you cut these foods out, you’ll start to see results even faster!

The saying is true, fitness (and abs) starts in the kitchen. Eating right is crucial if you want to look, feel, and be your best. But remember, if you eat healthy consistently, you don’t have to be extreme!

Remember, your best body and life is built one day at a time. Own each day and make it happen!

The 24-Hour Schedule

Here’s your 24-hour meal and workout plan. Combine these high protein meals and snacks with a great workout in the gym or at home, and you’re one huge step closer to a better body, more strength and energy, and more confidence to take control of your life and make things happen.

Wake Up – 5:30 am – Drink 25 oz water

Hit the Weights – 6 am – Push your body to its limit and give all you’ve got

Breakfast – 7 am – Bacon & Egg White Mexican Scramble

Snack – 10 am – Beef Jerky, Apple & Almonds

Lunch – 1 pm – Buffalo Chicken Wrap

Snack – 4 pm – Chocolate Peanut Butter IdealShake

Dinner- 7 pm – Loaded Turkey Burger on a Whole Grain Bun


The first thing to do when you wake up in the morning is to chug some water -at least 25 oz, but more if you can.

You’re about to hit the gym and want to make sure that you’re hydrated and ready to push it. Being properly hydrated can also help you manage your hunger and feel energized, which mean accelerated fitness results.


Here’s a full-body circuit workout that will blast every muscle you’ve got, build some serious strength, help you increase muscle size, and burn a ton of calories.

Give it all your all! This workout can be done at the gym or at home, all you need are dumbbells.


30 sec. each – Jumping Jacks, Air Squats, Plank, & High Knees

Circuit 1- Perform as many reps as you can of each exercise in 1 minute periods.

1 min. – Push-Ups

1 min. – Weighted Squats

1 min. – Single-Arm Dumbbell Rows (use chair for back support)

1 min. – V-ups

Circuit 2- Perform as many reps as you can of each exercise in 1 minute periods.

1 min. – Incline Dumbbell Chest Press

1 min. – Weighted Walking Lunges

1 min. – Forward-Bent Dumbbell Back Flys (Lean forward but keep back straight for support)

1 min. – Leg Raises

Circuit 3- Perform as many reps as you can of each exercise in 1 minute periods.

1 min. – Alternating Dumbbell Bicep Curls (Extend all the way down)

1 min. Weighted Calf Raises (On a step)

1 min. Tricep Extensions (Lying on the floor, keep your elbows in)

1 min. Side-to-Side Twists (Or Russian twists)

This workout will take 12 minutes to complete (plus add some warm-up and rest time). Repeat as many times as you’re able to or have time for!

The goal is to rev up calorie burn to shred fat and blast your muscles to get shredded and build strength.

Cool Down and Stretch


Bacon & Egg White Mexican Scramble

3/4 c liquid egg whites

1 piece bacon (diced)

1/4 c reduced-fat Mexican blend cheese

Diced tomatoes, jalapenos, onion, & cilantro (or use your favorite salsa)

2 piece multi-grain bread

1/2 tbsp. butter spread with canola oil

Directions: Scramble the liquid egg whites on a stovetop using cooking spray, salt, and pepper. Cook the piece of bacon separately (I know you don’t need directions on how to do that!) and then chop the bacon up when it is done. Then dice up the tomatoes, jalapenos, onion, and cilantro, mix it all together in a bowl and add salt and pepper. Top the scrambled eggs with cheese and bacon, as well as the tomato, jalapeno, onions, and cilantro mix. Toast the multi-grain bread and top it with butter spread.

Calories & Macros for this Meal

Calories 505 | Protein 42g | Carbs 42g | Fats 16g


Beef Jerky, Apple & Almonds

2 oz. Beef Jerky

1/2 medium apple

10 roasted/salted almonds

Directions: Eat some jerky, apple, and almonds as a delicious, convenient snack. Healthy snacking can be super easy if you have the right go-to’s on hand.

Calories & Macros for this Meal

Calories 270 | Protein 27g | Carbs 23g | Fats 9g


Buffalo Chicken Wrap

4 oz. chicken breasts (boneless, skinless)

1 whole wheat tortilla (approx. 150 calories)

1/4 c reduced-fat Mexican blend cheese

1/4 c plain non-fat Greek yogurt ranch (see instructions on how to make this below)

Frank’s RedHot® Buffalo Wing Sauce (as much as you want!)

Lettuce and tomatoes (unlimited)

Directions: Place tortilla on a plate, top with cheese, and warm it in the microwave until cheese is melted. Add chicken, buffalo sauce, lettuce, and tomatoes, and then top with Greek yogurt ranch and wrap or roll it up.

To make the Greek yogurt ranch, simply follow the instructions on a packet of ranch dip, but use half light sour cream and half plain non-fat Greek yogurt. This stuff is easy to make and so good.

Feel free to use any leftovers to dip vegetables in.

Calories & Macros for this Meal

Calories 500 | Protein 45g | Carbs 45g | Fats 15g


Men’s All In One Chocolate Meal Replacement Shake

Directions: Mix up 1 full serving of Men’s All-In-One Chocolate Meal Replacement Shake with Added Protein with water or milk. (Feel free to also shake things up a bit. If you want to throw a scoop in the blender and add your favorite fruits, spinach, etc., go for it!)

Calories & Macros for this Meal (with water)

Calories 260 | Protein 24g | Carbs 22g | Fats 9g


Buffalo Blue Cheese Turkey Burger on Whole Grain

5 oz 93% lean ground turkey

1 egg

1 tbsp. crumbled bleu cheese

2 tbsp. quick oats

Diced sweet onion

Salt and pepper

Whole grain hamburger bun (approx. 120 calories)

Buffalo wing sauce (my favorite is Frank’s RedHot® Buffalo Wing Sauce)

Directions: Combine all the ingredients in a bowl (minus the buffalo wing sauce) and knead them together. Spray the pattie with cooking spray to prevent sticking and grill it to perfection. Place the burger on a whole-grain bun and top with your choice of veggies and condiments (buffalo wing sauce, ketchup, mustard, lettuce, tomatoes, etc.).

Calories & Macros for this Meal

Calories 510 | Protein 43g | Carbs 40g | Fats 17g

***Total Calories & Macros for the Day***

Calories 2,015 | Protein 185g | Carbs 170g | Fats 62g

In Conclusion

Getting fit and strong doesn’t have to be complicated. In fact, it should be the complete opposite. With this 24-hour plan, now you have a great foundation and blueprint to build off of.

Try it out, and stick with it. Impressive results take time, but they WILL happen with hard work and persistence.

Then when you’re ready, use the healthy eating guidelines and tips to adjust/tweak your meal plan as necessary.

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