DAILY MEAL PLAN-WEEK 4

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Here’s an example of a daily diet plan for Week 4 of the program. This week your overall caloric intake will drop again slightly and the macronutrient ratios will also change slightly. The foods and quantities for this week are based on a 200-pound guy who needs to consume roughly 2,450 calories a day while losing body fat. 

As with previous weeks, you'll use the calculator to determine your specific dietary needs. Remember to weigh yourself at the end of Week 3 before entering your info as this will make a difference in your caloric needs. Plug in your info and the chart will provide 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.

Note this week we begin to introduce white fish into the diet as one of your whole-food protein sources. I’ve chosen halibut, but you can also have cod, sole, flounder or tuna. White fish is very low in dietary fats, making it a great source of lean protein for dieting. This is a very important change in the diet, so don’t just ignore it. It’s time to kick things into high gear and really start stripping off body fat, and introducing white fish into the diet is one of the ways I do this when leaning out.

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

^ Measured cooked.
** Measure dry.
* Measured raw.

Download the Week 4 Sample Meal Plan