Building an impressive physique with sculpted, muscular definition requires a strategic combination of proper nutrition and intelligent training. That‘s why I‘m so excited to bring you this definitive guide to utilizing Dr. Michael Diamond‘s fool-proof fitness system for melting away body fat while packing on pounds of quality lean muscle.
Meet Your New Muscle Building Mentor – Dr. Michael Diamond
As an experienced physician and nutrition specialist with over 15 years spent helping everyday people radically transform their bodies, Dr. Diamond has developed a results-driven approach that blends clinical science with real-world application.
He holds advanced certifications in sports nutrition, is an advisory board member for several health journals, and has worked with thousands of clients from all walks of life, including:
- Professional athletes
- Military personnel
- Everyday men and women
- Chronic dieters
- Formerly obese patients
The before and after photos from Dr. Diamond‘s clients are truly incredible. By committing to his strategic workout and diet plan, you can build your best-looking body ever, just like Ryan did here:
Ryan L. – Lost 22 Pounds of Fat & Gained 8 Pounds of Muscle in 12 Weeks
Now let‘s breakdown exactly how Dr. Diamond helps his clients melt away stubborn fat from their gut, hips, thighs, and butt while still allowing them to build dense, sculpted muscle in all the right places.
The Core Principles of Dr. Diamond‘s Fat-Loss Fuelled Muscle-Building System
Dr. Diamond‘s multi-phase nutrition and training approach works by strategically cycling calories and macronutrients to first spur fat loss while retaining muscle, then shift into building mode by feeding your muscles the fuel needed to grow and get stronger without any excess fat regain.
This well-timed diet and exercise regimen requires precise personal customization and consistent tracking to work its magic. But stick with the plan, and you‘ll reveal a head-turning, unstoppable physique like no other.
Here‘s a summary of the core principles:
Phase 1 – Fat Burning Mode
- Maintain a 700 – 800 daily calorie deficit through diet and exercise
- Prioritize high protein (1.6g per kg bodyweight)
- Severely restrict carbs to 50g or less per day
- Fill remaining calories from healthy fats
- Lift weights 3x a week (mostly compound moves)
- Do HIIT cardio 2x a week
Phase 2 – Muscle Building Mode
- Small 200 – 300 calorie surplus daily
- High protein intake of 2g per kg bodyweight
- Time your carbs (high around workouts)
- Healthy high calorie shake post workout
- Stick with big compound lifts
- Body part split workout routine 4x a week
- Get 8+ hours sleep nightly
By cycling between these well-formulated muscle gain and fat loss phases while precisely tracking progress, Dr. Diamond‘s clients completely transform their bodies in a matter of months. Just take a look at Steven‘s success:
Let‘s breakdown the specifics of nutrition and training further.
Setting Yourself Up for Success with Dr. Diamond‘s Diet Plan
Proper nutrition is absolutely crucial when pursuing physique enhancement goals. That‘s why Dr. Diamond provides his clients with perfectly-tuned meal plan templates and approved foods lists to promote steady fat burning or rapid muscle building.
Step 1 – Calculate Your Calorie and Macronutrient Goals
First, you‘ll determine your total daily energy expenditure (TDEE) and target caloric intake based on whether you‘re in cutting or bulking mode. Use this TDEE calculator to obtain your numbers, then apply Dr. Diamond‘s fat loss or muscle gain calorie recommendations outlined earlier.
Next, figure out your target protein, carb and fat gram intakes. Here is the formula:
Protein: Your body weight in pounds x 1.6 (cutting) or 2 (bulking)
Carbs: Fill the rest of calories chiefly from carbs and healthy fats
Fat: Around 30% of total daily calories
For a 180 pound guy like Ryan from earlier, his macros would be:
Cutting
- Protein: 180 x 1.6 = 288g
- Carbs: 50g
- Fat: 62g (30% of 2000 calorie goal)
Bulking
- Protein: 180 x 2 = 360g
- Carbs: 360g
- Fat: 80g
This sets you up perfectly to start leaning down or gradually packing on muscle.
Step 2 – Find Foods That Fit Your Plan
Next, structure your meals and snacks around Dr. Diamond‘s approved foods list:
Proteins
- Chicken breast
- Turkey
- Lean beef
- Salmon
- Tuna
- Egg whites
- Whey protein
Carbs
- Oats
- Rice
- Quinoa
- Sweet potato
- Fruits
Fats
- Nuts
- Nut butters
- Olive oil
- Coconut oil
- Avocado
- Full-fat dairy
Refer to the sample meal plan earlier for balanced meals that fit these guidelines.
Step 3 – Meal Prep for Success
To ensure you stay on track, spend a few hours on your designated meal prep day cooking, portioning and packing balanced meals and snacks for the week ahead.
Some easy Dr. Diamond approved meal ideas include:
- Breakfast burritos with eggs, turkey, oats, fruit
- Chicken fried rice with broccoli
- Steak and sweet potato bowls
- Overnight oats with whey, nut butter, berries
- Greek yogurt bowls with granola
Prep these in bulk into individual reusable containers with your precise macro targets in mind. This guarantees you always have the right foods on hand to fuel your efforts.
Complete Workout Split Designed By Dr. Diamond
The best physique results come from a perfect trifecta of strategic nutrition, intelligent training, and ample recovery. That‘s why Dr. Diamond prescribes specific workout routines for his clients to complement his dietary phases.
Phase 1 Fat Loss Workouts
To boost fat burning in Phase 1 while still inducing muscle growth, Dr. Diamond advises lifting weights three days a week, focusing on big compound moves. This helps retain strength and muscle mass from lipectomies of stubborn adipose tissue stores.
He also has clients perform anaerobic interval cardio twice weekly. This selection of workouts is structured like:
Workout A:
- Squat – 4 sets x 6-8 reps
- Bench Press – 4 sets x 6-8 reps
- Row Variation – 4 sets x 6-8 reps
- Overhead Press – 3 sets x 8-10 reps
- Calf Raises & Abs
Workout B:
- Deadlift – 4 sets x 6 reps
- Incline Bench Press – 4 sets x 6-8 reps
- Pull Ups – 3-4 sets x 6-8 reps
- Lateral Raises – 3 sets x 10-12 reps
- Calf Raises & Abs
HIIT Cardio
- Treadmill sprints
- Rowing machine intervals
- Kettlebell swing complexes
This blends heavy strength training with metabolic conditioning to reveal your underlying muscle and burn belly fat fast.
Phase 2 Muscle Building Workouts
The key workout strategy here revolves around a well-planned body part split routine carried out 4 days per week. This allows you to hammer individual muscle groups harder while they‘re actively growing.
Here‘s a proven mass gaining blueprint:
Day 1: Chest & Triceps
- Flat Barbell Bench Press – 4 sets x 6-8 reps
- Incline Dumbbell Bench Press – 4 sets x 8-10 reps
- Fly Variation – 3 sets x 10-12 reps
- Overhead Tricep Extensions – 4 sets x 10-12 reps
- Tricep Pushdowns – 3 sets x 12-15 reps
Day 2: Legs & Abs
- Barbell Squats – 4 sets x 6-8 reps
- Leg Press – 3 sets x 10-12 reps
- Leg Extensions – 3 sets x 12-15 reps
- Hamstring Curls – 3 sets x 12-15 reps
- Standing Calf Raises – 5 sets x 15-20 reps
- Hanging Leg Raises & Cable Crunches
Day 3: Back & Biceps
- Deadlifts – 3-4 sets x 5-6 reps
- Barbell Rows – 4 sets x 6-8 reps
- Lat Pulldowns – 4 sets x 8-10 reps
- Seated Cable Rows – 3 sets x 10-12 reps
- Barbell Curls – 4 sets x 6-8 reps
- Hammer Curls – 3 sets x 8-10 reps
Day 4: Shoulders & Traps
- Overhead Press – 4 sets x 6-8 reps
- Lateral Raises – 4 sets x 10-12 reps
- Rear Delt Flyes – 3 sets x 10-12 reps
- Barbell Shrugs – 4 sets x 12-15 reps
- Dumbbell Shrugs – 3 sets x 15-20 reps
This workout regimen checks all the boxes for building exceptional full-body mass.
Maximizing Your Muscle Building Hormones
To boost hypertrophy and fuel your efforts, Dr. Diamond has several key recommendations:
- Get 8+ hours of sleep per night
- Drink plenty of water daily
- Manage stress levels with yoga, meditation
- Supplement with whey protein, creatine, beta-alanine
Implementing these recovery practices spares no expense in helping you actualize your genetic muscular potential.
Tracking Your Transformation Progress
The final element for impressively sculpting your physique just like Dr. Diamond‘s clients involves precisely tracking progress through:
- Weekly weigh-ins – these ensure you stay on track hitting your target caloric intake and rate of weight change in either dieting or bulking phases
- Body part measurements with tape – biceps, chest, hips, thighs, etc.
- Before and after progress photos – taken monthly wearing minimal clothing under consistent lighting/posing
- Estimated body fat % using calipers
- Gym performance metrics – primarily your main compound lift numbers
Monitoring these data points guarantees you always have visibility into what‘s working (and what might need tweaking) to keep making game-changing improvements each month.
So don‘t neglect properly tracking your transformation!
Start Building Your Best Body Ever Today!
If you‘re truly ready to upgrade your physique with hard-earned slabs of muscular definition and strength, look no further than implementing Dr. Michael Diamond‘s science-backed workout and nutrition blueprint.
He‘s guided thousands of clients to jaw-dropping body transformation success. Now it‘s your turn!
I hope you‘ve found tremendous value in this complete guide to utilizing Dr. Diamond‘s multi-phase diet and exercise plan for melting away stubborn fat while packing on head-turning lean muscle.
The keys are tracking macros, lifting heavy compounds, timing your carbs, taking progress photos, and being consistent. That‘s the formula for sculpting the ultimate beach body.
Let‘s chat in the comments – what big fitness goals are you tackling right now? Which parts of Dr. Diamond‘s system seem most useful? Are you inspired to take action after reading this? Share your thoughts!