MUSCLE MASTERY
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Joe’s meal plan.
Joe’s meal plan.
MUSCLE MASTERY
by Jeff Later
Meal Plan
Your Daily Standard
Built around Joe’s targets. Real food, real portions, real results.
Standard Day
How to Use This Plan
Each meal gives you 3 options. Pick whichever one works that day and mix and match freely across meals. Every measurement listed is exact. Use a food scale for anything in ounces and measure spoons and cups accurately. That precision is what makes this work.
0
Intra-Workout Drink
Intra-Workout Drink
Every training day
EAAs
10g (1 serving)
10g
Creatine Monohydrate
5g (1 level teaspoon)
5g
Glutamine
10g (2 level teaspoons)
10g
Karbolyn
25g, weighed dry
25g carbs
Mix everything into a water bottle with 20-24 oz of water. Sip throughout Joe’s entire workout. Take creatine every day, including rest days.
1
Breakfast
Meal 1 — Breakfast
Meal 01
Target: ~480 kcal · 44P · 48C · 15F
Option A
Steak and Eggs with White Rice
482 kcal
▼
Top Sirloin Steak
180 kcal
4 oz raw, seared
28P
0C
8F
Season with salt, pepper, and garlic powder. Sear in a cast iron or hot pan 3-4 minutes per side. Rest 2 minutes before slicing. This is Joe’s primary protein — treat it right.
180 kcal
28P 0C 8F
Whole Egg
144 kcal
2 whole eggs, scrambled or fried
12P
1C
10F
Cook in the same pan after the steak. Season with salt and pepper. Over-easy works great with the steak on top of the rice.
144 kcal
12P 1C 10F
White Rice (cooked)
205 kcal
1 cup cooked
4P
45C
0F
Measure after cooking. This is Joe’s carb base. Season with a little soy sauce or eat plain.
205 kcal
4P 45C 0F
Cheese (shredded cheddar)
57 kcal
½ oz
3P
0C
5F
Sprinkle over the hot eggs. Optional but adds flavor and fat.
57 kcal
3P 0C 5F
Meal Total
482 kcal
45P
48C
15F
Option B
Ground Beef Breakfast Bowl
479 kcal
▼
Lean Ground Beef (93%)
200 kcal
5 oz raw, cooked and seasoned
35P
0C
8F
Season with salt, pepper, garlic powder, and a pinch of onion powder. Break into crumbles. Cook through in a pan over medium-high heat. Drain any excess fat.
200 kcal
35P 0C 8F
Whole Egg
144 kcal
2 whole eggs
12P
1C
10F
Scramble into the pan with the beef for the last 2 minutes of cooking. Season well.
144 kcal
12P 1C 10F
White Rice (cooked)
154 kcal
¾ cup cooked
3P
34C
0F
Serve everything over the rice. The beef and egg mixture sits on top.
154 kcal
3P 34C 0F
Cheese (shredded cheddar)
57 kcal
½ oz
3P
0C
5F
Melt over the top while still hot. Pepper jack works great here too if you want heat.
57 kcal
3P 0C 5F
Meal Total
479 kcal
44P
47C
15F
Option C
Oikos Triple Zero Yogurt Bowl + Protein Shake
477 kcal
▼
Oikos Triple Zero Greek Yogurt
90 kcal
1 container (5.3 oz)
15P
7C
0F
Scoop into a bowl or eat straight from the container. Any flavor works. The triple zero means no added sugar, no artificial sweetener from stevia, no fat.
90 kcal
15P 7C 0F
Any Fruit
80 kcal
1 cup mixed or 1 large piece
1P
20C
0F
Add to the yogurt or eat on the side. Banana, strawberries, blueberries — whatever you have.
80 kcal
1P 20C 0F
Whey Protein Shake
120 kcal
1 scoop mixed with water or almond milk
25P
3C
2F
Blend or shake. Drink alongside the yogurt bowl. Vanilla or chocolate both pair well with fruit.
120 kcal
25P 3C 2F
White Rice (cooked)
154 kcal
¾ cup cooked, optional savory side
3P
34C
0F
Optional if you want something more substantial. Rice with a little soy sauce or hot sauce as a savory side alongside the sweet yogurt bowl.
154 kcal
3P 34C 0F
Meal Total
477 kcal
45P
50C
14F
2
Mid-Morning
Meal 2 — Mid-Morning
Meal 02
Target: ~480 kcal · 44P · 48C · 15F
Option A
Chick-fil-A Grilled Deluxe + Side
478 kcal
▼
Chick-fil-A Grilled Chicken Sandwich (no sauce)
320 kcal
1 sandwich
30P
36C
6F
Order the grilled chicken sandwich, not the classic. Ask for no sauce to save 70-100 calories. Lettuce, tomato, and pickles are fine — all free.
320 kcal
30P 36C 6F
Chick-fil-A Grilled Nuggets
67 kcal
4 count, added to the order
13P
1C
2F
Add a 4-count grilled nuggets to hit Joe’s protein target. Costs almost nothing extra and gets you to the number.
67 kcal
13P 1C 2F
Fruit Cup (Chick-fil-A)
70 kcal
1 medium
1P
16C
0F
Order the fruit cup as Joe’s carb side instead of fries. This keeps you in range.
70 kcal
1P 16C 0F
Meal Total
478 kcal
44P
49C
14F
Option B
Ground Beef and Rice Bowl
481 kcal
▼
Lean Ground Beef (93%)
200 kcal
5 oz raw, cooked and seasoned
35P
0C
8F
Season with whatever you have. Garlic, cumin, and chili powder make a taco-style bowl. Italian seasoning makes a meat sauce base. Your call.
200 kcal
35P 0C 8F
White Rice (cooked)
205 kcal
1 cup cooked
4P
45C
0F
Rice as the base. Serve hot or batch cook and reheat.
205 kcal
4P 45C 0F
Bell Peppers (any color)
20 kcal
½ cup sautéed
1P
5C
0F
Sauté in the same pan after the beef. Adds color, crunch, and essentially no calories. Cook until slightly softened.
20 kcal
1P 5C 0F
Cheese (shredded)
57 kcal
½ oz
3P
0C
5F
Melt over the top. Cheddar, pepper jack, or Mexican blend.
57 kcal
3P 0C 5F
Meal Total
481 kcal
45P
48C
15F
Option C
Protein Bar + Fruit + Greek Yogurt
475 kcal
▼
Protein Bar (Quest, ONE, or similar high-protein bar)
200 kcal
1 bar
20P
23C
8F
Any bar with at least 20g protein and under 10g sugar. Quest Cookies and Cream, ONE Birthday Cake, or RXBAR are reliable options. Check the label.
200 kcal
20P 23C 8F
Oikos Triple Zero Greek Yogurt
90 kcal
1 container (5.3 oz)
15P
7C
0F
Eat alongside the bar. Adds protein and makes it feel like more of a meal.
90 kcal
15P 7C 0F
Any Fruit
80 kcal
1 cup or 1 large piece
1P
20C
0F
Banana, apple, or a cup of berries. Rounds out the carbs and adds fiber.
80 kcal
1P 20C 0F
Meal Total
475 kcal
43P
50C
14F
3
Lunch
Meal 3 — Lunch
Meal 03
Target: ~500 kcal · 46P · 50C · 15F
Option A
Top Sirloin Bowl with White Rice
502 kcal
▼
Top Sirloin Steak
225 kcal
5 oz raw, seared and sliced
35P
0C
10F
Season with salt, pepper, garlic powder. Sear hot and fast — 3-4 minutes per side for medium. Rest before slicing thin against the grain. This is the move.
225 kcal
35P 0C 10F
White Rice (cooked)
205 kcal
1 cup cooked
4P
45C
0F
Serve as the base of the bowl. Season with soy sauce, sesame oil, or just salt.
205 kcal
4P 45C 0F
Asparagus
27 kcal
6-8 spears roasted or sautéed
3P
5C
0F
Roast at 400°F for 12 minutes with cooking spray and salt. Or sauté in the pan after the steak. Good filler, essentially free.
27 kcal
3P 5C 0F
Soy Sauce (low sodium)
10 kcal
1 tablespoon
1P
1C
0F
Drizzle over the whole bowl. Finishes it properly.
10 kcal
1P 1C 0F
Meal Total
502 kcal
47P
50C
15F
Option B
Chipotle Steak or Chicken Bowl
498 kcal
▼
Chipotle Steak or Chicken
190 kcal
4 oz (standard scoop)
30P
2C
8F
Order in a bowl — not a burrito. Steak is the better choice here given Joe’s preference for red meat. Ask for a standard scoop.
190 kcal
30P 2C 8F
Chipotle White Rice
130 kcal
4 oz
3P
24C
3F
Medium scoop of white rice. Their rice is seasoned with lime and cilantro so it counts as Joe’s carb base.
130 kcal
3P 24C 3F
Chipotle Black Beans
111 kcal
3 oz
6P
19C
2F
Half scoop of beans. Adds protein and fiber.
111 kcal
6P 19C 2F
Chipotle Fajita Veggies
20 kcal
Full scoop
0P
4C
1F
Get the full portion. Low cal, fills the bowl, and adds flavor.
20 kcal
0P 4C 1F
Chipotle Fresh Tomato Salsa
20 kcal
Full scoop
1P
4C
0F
Standard salsa. Skip the corn — unnecessary sugar.
20 kcal
1P 4C 0F
Lime + Hot Sauce
5 kcal
as desired
0P
1C
0F
Finish with lime and Tabasco or Cholula. Both free.
5 kcal
0P 1C 0F
Meal Total
498 kcal
45P
52C
14F
Option C
Pork Chop with Potatoes and Bell Peppers
497 kcal
▼
Boneless Pork Chop (lean, trimmed)
210 kcal
6 oz raw
40P
0C
6F
Season with salt, pepper, garlic powder, and paprika. Sear in a cast iron 4-5 minutes per side until cooked to 145°F internal. Rest 3 minutes. Pork chop is underrated as a lean protein source.
210 kcal
40P 0C 6F
Yukon Gold or Russet Potatoes
140 kcal
6 oz diced and roasted
4P
32C
0F
Dice into 1-inch cubes, toss with cooking spray, salt, garlic powder, and pepper. Roast at 425°F for 25-30 minutes until golden. Or microwave for 5 minutes as a shortcut.
140 kcal
4P 32C 0F
Bell Peppers (any color)
30 kcal
1 cup sliced, sautéed
1P
7C
0F
Sauté with the potatoes or in a separate pan. Bell peppers and pork are a natural combination. Season with the same spices.
30 kcal
1P 7C 0F
Cheese (shredded)
57 kcal
½ oz melted over the pork
3P
0C
5F
Optional. Melt over the pork in the last minute of cooking.
57 kcal
3P 0C 5F
Meal Total
497 kcal
46P
49C
15F
4
Afternoon
Meal 4 — Afternoon
Meal 04
Target: ~500 kcal · 46P · 48C · 16F
Option A
Ground Beef Taco Bowl
499 kcal
▼
Lean Ground Beef (93%)
200 kcal
5 oz raw, cooked with taco seasoning
35P
0C
8F
Season with cumin, chili powder, garlic powder, onion powder, salt, and a splash of water. Cook through and let liquid reduce. Batch cook at the start of the week for easy assembly.
200 kcal
35P 0C 8F
White Rice (cooked)
154 kcal
¾ cup cooked
3P
34C
0F
Rice as the base of the bowl.
154 kcal
3P 34C 0F
Flour Tortilla (small, 6-inch)
100 kcal
1 tortilla
3P
16C
3F
Warm in a dry pan for 30 seconds per side. Eat on the side or tear and use as a scoop.
100 kcal
3P 16C 3F
Cheese (shredded cheddar or Mexican blend)
57 kcal
½ oz
3P
0C
5F
Melt over the hot meat.
57 kcal
3P 0C 5F
Pico de Gallo + Hot Sauce + Lime
15 kcal
as desired
0P
3C
0F
Free toppings. Use generously.
15 kcal
0P 3C 0F
Meal Total
499 kcal
45P
50C
15F
Option B
Panda Express High-Protein Build
498 kcal
▼
Panda Express Grilled Teriyaki Chicken
300 kcal
1 serving (5.7 oz)
36P
8C
13F
This is the cleanest high-protein option at Panda. Order as a plate or bowl. Get this as Joe’s entree.
300 kcal
36P 8C 13F
Panda Express Mixed Vegetables
70 kcal
1 side serving
4P
13C
1F
Order as Joe’s vegetable side. Broccoli Beef is also an option if you want more protein but adds calories. Mixed veg keeps you in range.
70 kcal
4P 13C 1F
Panda Express Steamed White Rice
160 kcal
½ serving (4 oz)
3P
36C
0F
Order steamed white rice. Half a serving is the target — standard serving is larger. Ask for a half portion or eyeball it.
160 kcal
3P 36C 0F
Meal Total
498 kcal
46P
49C
14F
Option C
Chicken Thigh Rice Bowl
501 kcal
▼
Chicken Thigh (boneless, skinless)
222 kcal
6 oz raw
34P
0C
10F
Season with salt, pepper, garlic powder, and onion powder. Cook in a pan over medium-high heat 5-6 minutes per side until 165°F internal. Slice before serving. Thighs stay juicy without any extra work.
222 kcal
34P 0C 10F
White Rice (cooked)
205 kcal
1 cup cooked
4P
45C
0F
Serve as the base.
205 kcal
4P 45C 0F
Bell Peppers (any color)
20 kcal
½ cup sautéed
1P
5C
0F
Sauté alongside or after the chicken. Season with garlic and salt.
20 kcal
1P 5C 0F
Soy Sauce + Sesame Seeds
15 kcal
1 tbsp soy sauce, optional sesame seeds
1P
1C
0F
Drizzle soy sauce over the bowl. Sesame seeds are a free finish.
15 kcal
1P 1C 0F
Meal Total
501 kcal
46P
49C
16F
5
Dinner
Meal 5 — Dinner
Meal 05
Target: ~440 kcal · 41P · 46C · 14F
Option A
Sirloin Steak with Pasta
442 kcal
▼
Top Sirloin Steak
180 kcal
4 oz raw, seared
28P
0C
8F
Same sear technique as Meal 1. Season well, hot pan, 3-4 minutes per side, rest before slicing. This is Joe’s end-of-day red meat hit.
180 kcal
28P 0C 8F
Pasta (penne or spaghetti, cooked)
177 kcal
1 cup cooked
6P
35C
1F
Cook per package. Drain and toss with the ingredients below.
177 kcal
6P 35C 1F
Marinara Sauce
70 kcal
½ cup
2P
11C
2F
Any low-sugar marinara. Rao’s is the best. Toss with the pasta.
70 kcal
2P 11C 2F
Parmesan (grated)
44 kcal
2 tablespoons
4P
0C
3F
Sprinkle over the top. Finishes the dish.
44 kcal
4P 0C 3F
Meal Total
442 kcal
42P
46C
14F
Option B
Ground Beef and White Rice
439 kcal
▼
Lean Ground Beef (93%)
200 kcal
5 oz raw
35P
0C
8F
Season however you want. Keep it simple with salt, pepper, and garlic — or go taco style. Either works.
200 kcal
35P 0C 8F
White Rice (cooked)
205 kcal
1 cup cooked
4P
45C
0F
Serve the beef over the rice. Simple, hits the numbers, satisfying.
205 kcal
4P 45C 0F
Soy Sauce or Hot Sauce
10 kcal
as desired
1P
1C
0F
Drizzle over the bowl. Cholula, Tabasco, or low-sodium soy all work.
10 kcal
1P 1C 0F
Cheese (shredded)
57 kcal
½ oz
3P
0C
5F
Optional. Melt over the hot beef.
57 kcal
3P 0C 5F
Meal Total
439 kcal
41P
47C
13F
Option C
Pork Chop with Sweet Potato
441 kcal
▼
Boneless Pork Chop (lean, trimmed)
175 kcal
5 oz raw
33P
0C
5F
Same sear as Meal 3. Season with salt, pepper, garlic, and rosemary if you have it. Rosemary and pork chop is a great combination.
175 kcal
33P 0C 5F
Sweet Potato
184 kcal
8 oz baked or roasted
4P
43C
0F
Bake at 400°F for 45-50 minutes until tender. Or microwave for 6-8 minutes. Eat with the skin on for extra fiber. No butter needed.
184 kcal
4P 43C 0F
Asparagus
27 kcal
6-8 spears roasted
3P
5C
0F
Roast alongside the sweet potato at 400°F for the last 12-15 minutes. Season with salt and cooking spray. Free filler.
27 kcal
3P 5C 0F
Cheese (on the pork)
57 kcal
½ oz
3P
0C
5F
Melt over the pork in the last minute. Swiss or provolone work particularly well with pork.
57 kcal
3P 0C 5F
Meal Total
441 kcal
40P
47C
15F
Daily Total (approximate)
~2,400
kcal
~220g
protein
~240g
carbs
~75g
fat