You may be wondering how weight loss programs for men differ versus those for women, well the fact is that men store fat differently than women and also have a metabolism that affects the results in a separate way.
This article will look at 3 different weight loss programs for men and to not leave women out, the next article will follow up with a weight loss program for women.
The idea will be to couple together a healthy nutrition plan and a workout routine to match you based on your level of current activity.
Ready to lose some weight? Let’s get started…
Weight Loss Programs for Men: Beginner
The beginner stage is for those of you who have not worked out in the past 3 months or if you feel like you have been too scattered and want to take the approach to rebuild with a strong foundation from the ground up.
Your goal at this stage should be to focus on cutting out junk foods for 5 days of the week plus carefully watching your form with each exercise.
The following healthy meal plan is a sample of how you should be eating on a daily basis. Of course you can exchange items with different fruits/veggies and lean meats.
Your Beginner Healthy Nutrition Plan:
Meal 1:
1 cup reduced sugar instant oatmeal
½ cup Skim Milk
2 eggs
1 cup reduced sugar instant oatmeal
½ cup Skim Milk
2 eggs
Snack 1:
1 scoop Optimum 100% Natural Whey
1 scoop Optimum 100% Natural Whey
Meal 2:
1 can Tuna
1 cup veggies
4-5 Wheat Crackers
1 can Tuna
1 cup veggies
4-5 Wheat Crackers
Meal 3: Immediately Post Workout
1 medium portion Lean Beef/Chicken/Fish
1 Potato
1 medium portion Lean Beef/Chicken/Fish
1 Potato
Meal 4:
1/2 non fat cottage cheese
1/4 cup frozen fruit
1/2 non fat cottage cheese
1/4 cup frozen fruit
Your Beginner Healthy Supplement Plan:
High quality whey protein to help you fight cravings: Optimum 100% Natural Whey
Multi Vitamin for men: Optimum Opti-Men
Heart healthy essential fatty acids: AllMax Nutrition Omega 3
Fat loss combo: Basic Fat Loss Stack
Multi Vitamin for men: Optimum Opti-Men
Heart healthy essential fatty acids: AllMax Nutrition Omega 3
Fat loss combo: Basic Fat Loss Stack
Your Beginner Workout Routine:
Day 1 Workout: Upper Body
4 sets dumbbell press ( view photo here )
3 sets bent over row ( view photo here )
4 sets dumbbell shoulder press ( view photo here )
3 sets dumbbell bicep curls ( view photo here )
3 sets triceps rope pull downs ( view photo here )
4 sets dumbbell press ( view photo here )
3 sets bent over row ( view photo here )
4 sets dumbbell shoulder press ( view photo here )
3 sets dumbbell bicep curls ( view photo here )
3 sets triceps rope pull downs ( view photo here )
Day 2 Workout: Lower Body
4 sets barbell squats ( view photo here )
3 sets lunges ( view photo here )
4 sets deadlift with dumbbells ( view photo here )
3 sets standing calf raises with dumbbell ( view photo here )
3 sets stability ball back extensions ( view photo here )
4 sets barbell squats ( view photo here )
3 sets lunges ( view photo here )
4 sets deadlift with dumbbells ( view photo here )
3 sets standing calf raises with dumbbell ( view photo here )
3 sets stability ball back extensions ( view photo here )
Day 3 Workout: Core/Cardio
3 sets ab rollout with stability ball ( view photo here )
3 sets ab crunches on stability ball ( view photo here )
4 sets bosu runners ( view photo here )
3 sets plank with bosu ( view photo here )
10 minutes high intensity interval training on treadmill
3 sets ab rollout with stability ball ( view photo here )
3 sets ab crunches on stability ball ( view photo here )
4 sets bosu runners ( view photo here )
3 sets plank with bosu ( view photo here )
10 minutes high intensity interval training on treadmill
Day 4: Rest
Try and keep at least a 10 minute brisk walk as part of your rest day to increase blood flow to your sore muscles
Try and keep at least a 10 minute brisk walk as part of your rest day to increase blood flow to your sore muscles
Day 5 Workout: Upper Body
Repeat of Day 1
Repeat of Day 1
Day 6 Workout: Lower Body
Repeat of Day 2
Repeat of Day 2
Day 7: Rest or Core/Cardio
Rest day or add in your core/cardio workout from Day 3
Rest day or add in your core/cardio workout from Day 3
Weight Loss Programs for Men: Intermediate
If you’ve been working out for at least 3 months in a row then you will be in the intermediate stage. Your goal at this stage should be to focus on high quality protein plus keeping your core tight with each exercise.
Your Intermediate Healthy Nutrition Plan:
Meal 1:
2 Oatmeal packets
2 tbsp Almond Milk
4 Egg Whites
2 Oatmeal packets
2 tbsp Almond Milk
4 Egg Whites
Meal 3:
8oz Roast Beef
1 Lavosh Wrap
1½ cups Green Beans
8oz Roast Beef
1 Lavosh Wrap
1½ cups Green Beans
Meal 4:
10oz Chicken
1 cup Whole Grain Rice
10oz Chicken
1 cup Whole Grain Rice
Pre:workout
1 scoop Gaspari Nutrition SuperPump MAX
1 scoop Gaspari Nutrition SuperPump MAX
Meal 5: Post Workout
2 scoops Gaspari Nutrition Myofusion
2 scoops Gaspari Nutrition Myofusion
Meal 6:
10oz Chicken
1 cup Whole Grain Rice
1 serving steamed Broccoli/Asparagus
10oz Chicken
1 cup Whole Grain Rice
1 serving steamed Broccoli/Asparagus
Your Intermediate Healthy Supplement Plan:
Since we’re going to be working all your muscles in a more aggressive patter, there are some staple supplements which should be part of your diet to help burn fat, maximize recovery and reduce muscle soreness.
High quality low carbohydrate & lactose free whey protein (Try: Optimum Platinum Hydrowhey)
Thermogenic Fat Burner (Try: USPlabs OxyElite Pro)
Creatine and NO2 energy drink (Try: Gaspari Nutrition SuperPump MAX)
BCAA’s for muscle recovery (Try: Scivation Xtend)
Thermogenic Fat Burner (Try: USPlabs OxyElite Pro)
Creatine and NO2 energy drink (Try: Gaspari Nutrition SuperPump MAX)
BCAA’s for muscle recovery (Try: Scivation Xtend)
Your Intermediate Workout Routine:
Days 1, & 5: Arms, Back, & Shoulders
3 sets of 10-12 reps of the following exercises:
Bench tricep dips (view exercise)
Seated Military Press (view exercise)
Alternating incline dumbbell curls (view exercise)
Pull ups (view exercise)
Shoulder dumbbell presses (view exercise)
Standing dumbbell curls (view exercise)
Tricep rope push downs (view exercise)
Lat Pull downs (view exercise)
Seated cable rows (view exercise)
Cable Hammer curl (view exercise)
Bench tricep dips (view exercise)
Seated Military Press (view exercise)
Alternating incline dumbbell curls (view exercise)
Pull ups (view exercise)
Shoulder dumbbell presses (view exercise)
Standing dumbbell curls (view exercise)
Tricep rope push downs (view exercise)
Lat Pull downs (view exercise)
Seated cable rows (view exercise)
Cable Hammer curl (view exercise)
Days 2, & 4: Chest, Abs & Legs
3 sets of 10-12 reps of the following exercises:
Pushups on Bosu Ball (view exercise)
Barbell squats (view exercise)
Dumbbell chest press (view exercise)
Leg press (view exercise)
Decline barbell chest press (view exercise)
Hanging leg raises (view exercise)
Oblique crunches on stability ball (view exercise)
Plank on exercise ball (view exercise)
Single leg deadlift (view exercise)
Dumbell flyes (view exercise)
Pushups on Bosu Ball (view exercise)
Barbell squats (view exercise)
Dumbbell chest press (view exercise)
Leg press (view exercise)
Decline barbell chest press (view exercise)
Hanging leg raises (view exercise)
Oblique crunches on stability ball (view exercise)
Plank on exercise ball (view exercise)
Single leg deadlift (view exercise)
Dumbell flyes (view exercise)
Day 6: Core
3 sets x 12 reps | Ab crunches on stability ball (view image)
3 sets x 10 reps | Stability ball pull-in (view image)
3 sets x 10 reps | Mountain Climbers (view image)
3 sets x 10 reps | Hanging leg raises (view image)
3 sets x 10 reps | Stiff leg deadlifts (view image)
3 sets x 10 reps | Stability ball back extensions (view image)
3 sets x 30 seconds | Stability ball plank (view image)
3 sets x 20 seconds | Side planks (both sides is one set) (view image)
3 sets x 10 reps | Stability ball pull-in (view image)
3 sets x 10 reps | Mountain Climbers (view image)
3 sets x 10 reps | Hanging leg raises (view image)
3 sets x 10 reps | Stiff leg deadlifts (view image)
3 sets x 10 reps | Stability ball back extensions (view image)
3 sets x 30 seconds | Stability ball plank (view image)
3 sets x 20 seconds | Side planks (both sides is one set) (view image)
Weight Loss Programs for Men: Advanced
If you’ve been working out for at least 6 months in a row then you will be in the intermediate stage. Your goal at this stage should be to focus on replacing all white starchy foods with whole grains plus pushing an extra rep on each exercise.
Your Advanced Healthy Nutrition Plan:
Meal 1:
1 scoop Muscle Pharm Combat Powder with half a cup of milk & ice blended
1 bowl oatmeal with cinnamon and blueberries
1 scoop Muscle Pharm Combat Powder with half a cup of milk & ice blended
1 bowl oatmeal with cinnamon and blueberries
Meal 2:
Tuna Sandwich on Whole Wheat Bread
Tuna Sandwich on Whole Wheat Bread
Post-Workout:
2 scoops Muscle Pharm Combat Powder with half a cup of milk & ice blended
2 scoops Muscle Pharm Combat Powder with half a cup of milk & ice blended
Meal 3:
12 oz Grilled Chicken
3 cups of Vegetables (Broccoli, Spinach, or Zucchini) or 8 oz Salad
1 tbsp minimal low-calorie Dressing
12 oz Grilled Chicken
3 cups of Vegetables (Broccoli, Spinach, or Zucchini) or 8 oz Salad
1 tbsp minimal low-calorie Dressing
Your Advanced Healthy Supplement Plan:
Whey Protein with BCAA for muscle growth (Try this: Muscle Pharm Combat Powder)
Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
Natural Testosterone Booster for muscle development (Try this: USPlabs Prime)
Glutamine for immunity and muscle recovery (Try this: Optimum Glutamine Powder)
NO for energy and performance igniter (Try this: BSN NO-Xplode NT)
Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
Natural Testosterone Booster for muscle development (Try this: USPlabs Prime)
Glutamine for immunity and muscle recovery (Try this: Optimum Glutamine Powder)
NO for energy and performance igniter (Try this: BSN NO-Xplode NT)
Your Advanced Workout Routine:
Day 1 Shoulders
Seated Barbell Press ( refer to photo here )
Lateral Raises ( refer to photo here )
Dumbbell Press ( refer to photo here )
Seated Rear Deltoid Raise( refer to photo here )
Shrugs ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Lateral Raises ( refer to photo here )
Dumbbell Press ( refer to photo here )
Seated Rear Deltoid Raise( refer to photo here )
Shrugs ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Day 2 Chest
Flat Bench Press ( refer to photo here )
Incline Chest Press ( refer to photo here )
Bench Flyes ( refer to photo here )
Decline Chest Press ( refer to photo here )
Push ups on Bosu Ball ( refer to photo here )
Incline Chest Press ( refer to photo here )
Bench Flyes ( refer to photo here )
Decline Chest Press ( refer to photo here )
Push ups on Bosu Ball ( refer to photo here )
Day 3 Legs
Barbell Squats ( refer to photo here )
Leg Press ( refer to photo here )
Hack Squats ( refer to photo here )
Lunges ( refer to photo here )
Seated Calf Raises ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Leg Press ( refer to photo here )
Hack Squats ( refer to photo here )
Lunges ( refer to photo here )
Seated Calf Raises ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Day 4 Arms
Barbell Bicep Curls ( refer to photo here )
Skull Crushers ( refer to photo here )
Incline Seated Bicep Curls ( refer to photo here )
Dips ( refer to photo here )
Cable Hammer Curls ( refer to photo here )
Close-Grip Bench Press ( refer to photo here )
Skull Crushers ( refer to photo here )
Incline Seated Bicep Curls ( refer to photo here )
Dips ( refer to photo here )
Cable Hammer Curls ( refer to photo here )
Close-Grip Bench Press ( refer to photo here )
Day 5 Back
Pull Ups ( refer to photo here )
Seated Row ( refer to photo here )
Lat Pulldowns ( refer to photo here )
Stiff Leg Barbell Deadlift ( refer to photo here )
Bent Over Barbell Row ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Seated Row ( refer to photo here )
Lat Pulldowns ( refer to photo here )
Stiff Leg Barbell Deadlift ( refer to photo here )
Bent Over Barbell Row ( refer to photo here )
10 Minute HIIT Training Session on Treadmill, Bike or Elliptical Trainer
Day 6 & 7 Rest
These two are your rest days and you’re going to need this time to allow your body to recover and have full energy for the next week of this routine!
Weight Loss Programs for Men: Conclusion
There you have it, 3 different weight loss programs for men depending on which level of fitness you are. Remember it’s not a bad plan to start from the beginning and really focus on taking it up a level through stage every 6 weeks. You’ve got a full nutrition plan and workout plan to follow so no more excuses..the results will be awesome this beach season!
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