Current Diet Plan

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Current diet plan
Current diet plan
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Justin Harris
Current Diet Plan
I’m switching gears a bit with my diet plan.
After going extremely low carb/calorie for
a long time, I’m bringing some carbs back
in to boost my metabolism before going
back down in calories in a month or so.
To start o –my diet has been focused
more on keeping my weight down and
staying healthy/lean the past year. I
started this process last December after
hitting a peak weight of a little over
300lbs around Thanksgiving last year. I
https://musclementor.net/current-diet-plan-justin-harris/ 1/13
was making a size push at the time and

just decided I didn’t care to be 300lbs
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Since that time I’ve PROFILE

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through a
few di erent stages of the diet.
As my goal wasn’t muscle size or being a
bodybuilder (I still wanted to be big and
lean–I just didn’t put muscle size as a
primary component of the diet), I stuck to
a pretty consistent calorie count each day.
In each phase of the diet there were no
planned high carb days, but I did keep one
cheat meal in per week just about every
week.
Phase 1:
6 meals of:
P/C/F(added) = 50/50/10
6oz meat (cooked)
1 cup rice
10g added fat from guacamole
Intra workout with 50g carbs
Phase 1 brought me down into the 280s

consistently. Photos of me at the 2017
Arnold Classic were in the mid 280s and
following this diet plan.
Phase 2:
3-4 meals of:
HOME FREE CONTENT P/C/F(added) = 50/25/10
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6oz meat (cooked)
1/2 cup rice
pre/post workout meals of:

~50g protein
50g carbs
10g fat
Intra workout with 50g carbs
During this phase I had three daughters

playing sports (two in softball, one in
soccer) and was coaching one of the
softball teams so I was typically getting 5
meals in per day and was either training at
4:30am or only training 2-3x a week in the
evenings.
My weight reached the low 260s at this
point. My lowest weight was early June
where I was right around 260lbs morning
weight. I had nose surgery (to x previous
nasal and orbital fractures) and took 2
weeks o from the gym after a few
months of 2-3x per week training sessions
at that point so it was a slightly detrained
weight.
Phase 3:
Training days:
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P/C/F(added) = 50/10/10
6oz meat (cooked) PROFILE
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~1 cup vegetables
pre/post workout meals of:

~50g protein
~50g carbs
~10g fat
Non-Training days:
6 meals of:
P/C/F(added) = 50/10/10
6oz meat (cooked)
~1 cup vegetables
NO intra workout drink

20 min HIIT Cardio (up to 10 sessions per
week)
I’ve been doing this plan since about mid

July. The goal was to see how lean I could
get, but after being detrained and only
getting 5 meals a day in for much of phase
2, my weight didn’t change at all–and
actually increased a bit. After spending
the few months eating around 2,000-
2,500 calories per day while doing double
sessions of cardio and staying around a

265-270lb morning weight I nally decided
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it’s timeLOGS
to back PREMIUM
o a bit CONTENT
and bring myUP
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metabolism up–even though it will
probablyFORUMS
mean my PROFILE
weight will LOGIN
climb back
up into the 280s pretty quickly.
Phase 4:
5 meals of:
P/C/F(added) = 50/75/0
6oz meat (cooked)
1.5 cups rice
1 meal of:
P/C/F(added) = 50/10/0
6oz meat (cooked)
~ 1 cup vegetables
I plan on staying with this plan for

somewhere between 2-4 weeks–hopefully
boosting my metabolism up without
bringing my weight too high.
I’ve been getting asked if I’m doing a show

when people see my social media posts of
zero carb meals and double cardio
sessions–but that isn’t the plan. That’s just
what I have to do in order to not be fat.
I’ve always had a terrible metabolism (I can
gain size easy, so maybe it isn’t terrible)
and have always had to be pretty extreme

with things when I’ve competed.
That’s honestly a big reason why I became
so interested
FORUMSin nutrition.
PROFILE Early on in my
LOGIN
bodybuilding days I’d read things online
like “You can’t get big on chicken and rice!
You need to eat big to get big!” or, “Fuck
your appetite! You have to force feed even
when you’re not hungry to grow!” And I’d
think “Huh? I’m gaining weight like crazy
on chicken and rice–what are these people
talking about?” Or, “Force feeding? If I
even ate as much chicken and rice as my
appetite asked for I’d be a fat ass in a few
months.”
I soon realized that if I wanted to look like

a bodybuilder I was going to have to be
absolutely precise with my nutrition–
which led to my obsession with
understanding everything there was to
know about nutrition, which led to me
becoming a prep coach. I still don’t know
if I’ve had a client who was more di cult
to get into contest shape than myself
(that doesn’t mean I haven’t had clients
who are willing to work harder or su er
more than me–I de nitely have).
So that’s where I’m at now. I was 270lbs

this morning and will probably be gaining a
HOME FREE CONTENT lb orTRAINING
two perLOGS
day (water) up toCONTENT
PREMIUM aroundSIGN
theUP PREMIUM MEMBERS
mid 280s on this plan–at which point I’ll
take advantage
FORUMS of the boostedLOGIN
PROFILE
metabolism and try to bring my weight

and body fat even lower by the start of the
new year.
– Justin Harris
About Justin Harris

Justin Harris is owner of
Troponin Nutrition and
www.MuscleMentor.net. A former hand
model and unpublished song-writer,
Justin's interests include bodybuilding,
nutrition, physics, and mathematics.
Comprehensive Performance Nutrition e-

book
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Comments
Ward Stanford says
October 24, 2017 at 8:58 AM
I hope this works out for you Justin. I have

the same issues with metabolism. I just did
a reverse from 2100 calories up to 3400
calories. Gained about 5 pounds but I’m
holding steady now and feeling good again
and really don’t look any worse. did the low
calories negatively impact your training or
strength?
Reply
Justin Harris says

October 24, 2017 at 9:03
AM
The low calories didn’t really impact

my training or strength. I never really
lose strength when dieting. I hit a
725lb squat 36 hours after the 2007
USAs actually. My reasons for the

lower calories were really more to
HOME FREE CONTENT reduce LOGS
TRAINING body weight thanCONTENT
PREMIUM reduce SIGN
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fat from a bodybuilding perspective.
I’d like to stay around
FORUMS PROFILE 260LOGIN
and lean if
possible–I’d just like to do it on more
than chicken and vegetables lol
Reply
Triv says
October 24, 2017 at 4:08 PM
Still always run at least 1 HIGH day?
Reply
Triv Naidoo says

October 24, 2017 at 8:44
PM
Just read you kept a cheat meal…not

a HIGH day.
Reply
Justin Harris says

October 25, 2017 at 6:23
AM
I’m not trying to build muscle or have

a bodybuilding physique as the
HOME FREE CONTENT numberLOGS
TRAINING 1 goal ofPREMIUM
the diet.
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I still want to carry a lot of muscle
andFORUMS
be strong,PROFILE
but keeping my body
LOGIN
weight under a certain number (while
still holding a certain level of muscle
mass) is the primary goal for me right
now.
Reply
James Oneill says

October 25, 2017 at 6:59 PM
Rice being your main carb source, do you

eat plain, jasmine? Do anything to spice it
up?
Reply
Justin Harris says

October 26, 2017 at 5:22
AM
Honestly–I like instant white rice.

There is a grocery store local to
Michigan named “Meijer.” Their brand
of minute rice tastes great to me for
some reason.
I typically just add salt and usually
HOME FREE CONTENT some type
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pepper or habanero pepper.
Reply
James Oneill says

October 26, 2017 at
8:57 AM
Awesome, I’ll give it a try. Thanks

for the response.
Reply
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8/20/2020 Current diet plan - Muscle Mentor -

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You are here: Home / Free content /

was making a size push at the time and

Since that time I’ve PROFILE

Phase 1 brought me down into the 280s

pre/post workout meals of:

Intra workout with 50g carbs

During this phase I had three daughters

pre/post workout meals of:

NO intra workout drink

I’ve been doing this plan since about mid

sessions of cardio and staying around a

I plan on staying with this plan for

I’ve been getting asked if I’m doing a show

and have always had to be pretty extreme

I soon realized that if I wanted to look like

So that’s where I’m at now. I was 270lbs

metabolism and try to bring my weight

About Justin Harris

Comprehensive Performance Nutrition e-

FORUMS PROFILE LOGIN

I hope this works out for you Justin. I have

Justin Harris says

The low calories didn’t really impact

USAs actually. My reasons for the

Still always run at least 1 HIGH day?

Triv Naidoo says

Just read you kept a cheat meal…not

Justin Harris says

I’m not trying to build muscle or have

James Oneill says

Rice being your main carb source, do you

Justin Harris says

Honestly–I like instant white rice.

James Oneill says

Awesome, I’ll give it a try. Thanks

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