Lazy 7-Day High‐Protein Meal Plan to Shed Pounds Fast

Ronnie Coleman just survived a near-fatal battle with sepsis, Mitchell Hooper pulled the plug on his world record deadlift attempt, and Jeff Nippard wants you to look natty—but suspiciously jacked.

July 17, 2025 • Estimated Reading Time: 12 minutes

This full-week plan is a dream for anyone who wants fat loss without fuss. Designed by a registered nutritionist, it centers on high‑protein meals five times daily—three mains, two snacks—to boost satiety and support muscle retention. It emphasizes protein’s metabolic triple threat: muscle building, thermogenesis, and appetite suppression. Expect hand‑sized servings of quality protein at each eating window, with around 30 % of your calories coming from protein, roughly 187 g on a 2,000‑calorie diet. Studies show this level helps preserve lean mass while promoting fat loss—plus it's easier to stick with than low‑effort diets. [Try the lazy, high‑protein reset!]

If you’ve ever been mistaken for juiced, Jeff Nippard breaks down how to sculpt that shredded, enhanced look—100 % naturally. He reveals which body parts trigger steroid speculation: broad side delts, peaked biceps, full upper pecs, thick traps, and low body fat. He offers targeted strategies—lateral raises twice weekly, Bayesian curls, incline presses, and shrugs with a wide grip—and emphasizes diet and consistent training. Nippard reminds that natural lifters can reach remarkable physiques through genetics, discipline, and smart work. Want to look PED’d without touching PEDs? This is your roadmap. [Buff up the right way.]

Forget guesswork—this guide breaks down exactly how each muscle group responds to mechanical tension, so you can train with precision. It ranks every major muscle by sensitivity to stretch, range of motion, resistance curve, and more. You'll learn why lengthened partials work wonders for glutes but not so much for traps, and why training lats with overhead movements might be holding you back. It's science-backed hypertrophy made practical, helping lifters fine-tune their exercises for real results. If you’ve hit a plateau, this may be the reset your training needs. [Stop guessing and start growing.]

Mitchell Hooper shocked the strongman world by announcing his withdrawal from the 2025 Strongest Man on Earth contest and his highly anticipated 505‑kilogram deadlift attempt. The 2023 WSM champion cited health concerns and long-term career sustainability as reasons for stepping back. His decision comes after a relentless competitive streak, and fans were eagerly awaiting his challenge of Hafthor Bjornsson’s 501‑kilogram record. While it’s a disappointing pause, Hooper made it clear this isn’t a retirement—he’s just preserving the engine for future domination. Sometimes the smartest move is knowing when to hit pause. [Read why Hooper’s pulling back.]

Coach Milos Sarcev laid down his picks for the top five most symmetrical bodybuilders heading into the 2025 Mr. Olympia—and he didn’t hold back. Sarcev’s list balances classical aesthetics with modern mass, highlighting athletes who’ve nailed proportion and conditioning. Among his picks: Hunter Labrada for his polished physique, Rafael Brandao for his flowing lines, and Andrew Jacked for freaky size with symmetry. Sarcev stressed that symmetry isn’t just about biceps matching triceps—it’s about flow, balance, and presence on stage. If you’re into the art of bodybuilding, this is your must-see shortlist. [See who made the symmetry cut.]

Wesley Vissers isn’t here to cancel bench press—but he does want you to rethink its place in your routine. The Classic Physique standout explained why barbell benching isn’t ideal for everyone, especially those chasing long-term chest development without injury. Limited range of motion, fixed wrist positioning, and shoulder strain make the movement riskier than it seems. Instead, Vissers recommends dumbbell presses, converging machines, and cable crossovers to target the chest more effectively and safely. For anyone nursing aches or stagnation, it might be time to bench the bench. [Press smarter, not harder.]

Does doing more reps build more muscle? According to Arnold Schwarzenegger, only to a point. The seven-time Mr. Olympia explains that while high reps increase time under tension and blood flow, they’re not a shortcut to mass. Without proper intensity, load, and progressive overload, your gains will stall—no matter how many reps you grind out. Arnold recommends using reps as a tool, not a rule: vary them across your program, chase the pump, but don’t forget to lift heavy. Your muscles need stress, not just sweat. [Train like the Oak, wisely.]

The bodybuilding community was stunned by the passing of Women’s Physique Pro Christina Bitner, who died at age 41. Bitner was known for her aesthetic lines, fierce stage presence, and dedication to the craft, competing as recently as the 2024 Tampa Pro. Her sudden death has left a deep void in the sport, with tributes pouring in from fans and fellow competitors. Bitner wasn’t just a competitor—she was an inspiration to countless women in the sport and beyond. Her legacy of strength, resilience, and grace will not be forgotten. [Remember Christina’s impact.]

Eight-time Mr. Olympia Ronnie Coleman has faced surgeries, setbacks, and serious infections—but even for him, this was different. In a heartfelt update, Coleman revealed he was recently hospitalized with sepsis, a life-threatening condition that nearly killed him. Doctors gave him just hours to live, but “The King” fought back, drawing on decades of mental toughness forged under the bar. While he’s still recovering, Coleman’s message was clear: health is fragile, and even legends aren’t invincible. His story is both a wake-up call and a powerful reminder of the warrior spirit. [Hear Ronnie’s warning.]

Nick Walker isn’t leaving anything to chance as the 2025 Mr. Olympia approaches. In a new training video, he took fans through a quad-focused leg day, detailing his use of intensifiers like drop sets, partials, and tempo manipulation. He also broke down his preferred rep ranges: higher reps for leg presses and hack squats, lower reps for compound barbell moves. The goal? Maximize blood flow, tension, and muscle fatigue—all without compromising form. Whether you’re a fan or a fellow competitor, one thing’s clear: Walker’s coming in bigger, better, and ready to conquer. [Crush legs like The Mutant.]

You count calories. You eat clean. But the scale won't budge. Enter calorie density—the concept that could finally break your plateau. This free calculator ranks foods by how many calories they pack per gram, helping you make smarter choices that fill you up without blowing your daily total. Think potatoes over peanuts, strawberries over trail mix. With this tool, weight loss isn't about eating less—it's about eating smart. It’s a game-changer for dieters who hate diets. [Calculate your way to lean.]

Ronnie Coleman breaks his silence with a first update since being hospitalized for sepsis 📸💪

Breakfast Recipe of the Day: Poached eggs with broccoli, tomatoes & wholemeal flatbread

Poach eggs with purpose: bring a wide pan of kettle-boiled water to the boil, then add 100 g broccoli for 2 minutes and 200 g cherry tomatoes for another 30 seconds. Transfer those to a warm plate in the oven while you gently simmer and poach 4 eggs for 2½–3 minutes until the whites are set and yolks still runny. Divide 2 whole‑meal flatbreads between plates, top with the veggies, then gently nestle the eggs on top. Finish with a drizzle of oil, sprinkle of mixed seeds and chilli flakes, then season and serve at once.

The Strength Bulletin

  • A new study finds that squats and leg presses produce similar levels of neuromuscular fatigue, suggesting both are equally effective for leg-day domination. [Leg day just got options]

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