DAILY MEAL PLAN-WEEK 1

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Here’s an example of a daily diet plan for week 1 of the program. The foods and quantities are based on a 200-pound guy who needs to consume roughly 3,150 calories a day while losing body fat. Yeah, I know. A lot of people who want to lose fat don’t weigh 200 pounds, and they assume they can’t lose body fat when they’re consuming 3,150 calories a day. But if you’re wanting to hold onto muscle, then you need plenty of calories to feed your muscles while shedding body fat.

That’s what the calculator is for. You plug in your info and it provides you with the overall calories, protein, carbohydrates, and fats that are right for your needs.

The calculator provides you with a conversion factor. To use this conversion factor simply take each food list in the diet and multiply by your conversion factor. This will give you the amount YOU should eat, based on your personal numbers. This conversion factor should not be applied to your intake of water or pre-workout supplements; only your protein, carbohydrates, and fats.

Here’s a daily meal plan example for individuals who fit the description above: 

 **All proteins and carbs are measured cooked, except oatmeal and cream of brown rice which are measured dry.

Download the Week 1 Sample Meal Plan