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  • Writer's pictureMarc Lalonde

Greens and protein followed by ....more greens and protein

The secret to leaning out is super easy, and if you lean in really close I'll tell you what it is. For free.

My bodybuilding consultant and guide along this journey is my friend and colleague Muna Breitem, who has the unique ability to be incredibly kind and objectively

terrifying all in the same breath. It's quite something.

Muna has me eating constantly and consistently throughout the day. Three or four cups of greens, either spinach or broccoli and, on occasion, asparagus (and on one particularly inventive evening, all three. In the same meal. Now that's a party! ), paired with between 100 and 150 grams of lean protein, a small portion of basmati rice and a few almonds. That's what I eat, each an every day, along with a protein shake, nutritional supplements and water. That's it.

My meal four times a day. Baby spinach, chicken breast and sriracha hot sauce. So. Good.

And you know what? It's almost never boring. I'm hungry ALL THE TIME.

Sorry for the yelling, but I got hungry again.

Today was Tuesday, so it was back/biceps day and it sucked hard. But I was able to go slightly longer to failure with slightly heavier weights for a few more sets, so I call that a win.

Here was today's set:

Circuit/superset 1

Bent over barbell rows 20 reps

Standing supinated pulley rows 25 reps

Cage pull-ups to failure (13-19 reps)

Rest 45 seconds

Repeat 4 times

Circuit/superset 2

Seated rows 20 reps

Bent over rows 20 reps

prone grip face pulls 20 reps

Dumbbell bicep curl pyramid 12 reps @25 /12 reps@27.5/ 12 reps@30lbs (36 total reps)

Barbell bicep curl to failure (15-22 reps)

Supinated grip lat pulldown 20 reps

Repeat 4 times

Chin up to failure (12-10-8 reps)

Single arm dumbbell row15 reps each arm

Pull ups to failure (six-five-five. I still weigh 235 pounds, dammit)

Repeat three times.

Now, my arms can barely drive a car, but my biceps are fully engorged!

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