The Super-Man Diet

Use either of these diets while following the Superman program, depending on your goals.

Written By Jim Stoppani, PhD

Updated September 28, 2023

The Super-Man training program is the perfect plan to get bigger, stronger and leaner.Top of FormBottom of Form By using the right diet, you can focus more on the bigger and stronger while still getting relatively lean, or you can work on getting even leaner while still getting bigger and stronger.

Adjusting how much you eat of the right foods is all it takes. I've taken all the guesswork out of it for you. All you have to do is choose your main goal: 1) BIGGER & STRONGER (while still getting lean) or 2) LEANER (while still getting bigger and stronger)

Super-Man BIGGER & STRONGER Diet

To focus more on building muscle and strength while still allowing yourself to lose some body fat comes down to ensuring that you're eating enough calories, yet not too many.

It also means that you need to get ample amounts of protein and fat with just enough carbs to spur muscle cell -- but not fat cell -- growth. You should be shooting for 20 calories per pound of body weight on workout days. To get these in, you'll aim for 1.5-2 grams of protein per pound of body weight, 2 grams of carbs per pound and 0.5 grams of fat per pound.

For a 180-pound man, that equates to about 3,600 calories, 270-360 grams of protein, 360 grams of carbs and 90 grams of fat daily. On rest days from the gym, you'll nix the pre- and post-workout meals, so the totals for the day will drop to about 16 calories per pound of body weight, 1.5 grams protein per pound, 1.5 grams carbs per pound and fat will still be close to 0.5 grams per pound.

Sample Super-Man BIGGER & STRONGER Meal Plan

Breakfast

20-30 grams protein from a protein powder blend like Pro JYM
1 cup low-fat milk (1%)
(mix protein in milk and drink ASAP upon waking)
3 whole eggs
1/4 cup shredded reduced-fat cheddar cheese
(make scrambled eggs and add cheese)
1 cup cooked oatmeal
1/4 cup raisins
1 teaspoon brown sugar
(add sugar and raisins to oatmeal)
4 capsules Omega JYM fish oil

Morning snack

1 stick light mozzarella string cheese
1 cup low-fat milk (1%)
2 slices whole-wheat bread
1 tablespoon peanut butter
1 tablespoon jelly
(make peanut butter and jelly sandwich)

Lunch

6 ounces chicken breast
1 cup cooked brown rice
1 cup mixed vegetables
1 dose Vita JYM multivitamin

Afternoon snack

1 cup low-fat cottage cheese (1%)
1 cup sliced pineapple

Dinner

8 ounces top sirloin steak
1 medium sweet potato, baked
1 cup chopped broccoli, steamed or grilled)
2 cups mixed green salad (add any vegetables you like such as cucumbers, onions, tomatoes)
1 tablespoon olive oil/1 tablespoon vinegar (salad dressing)

Nighttime Supplements (take this about 1 hour before going to bed)