DAILY MEAL PLAN-WEEK 4

< Return to Nutrition Page

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:

MEAL AND TIMING	FOOD	SAMPLE QUANTITY
Upon rising	Water	500 ml
Meal One: post-morning cardio	Egg whites	1 cup (8 fl. oz.)*
	Whole eggs	1 large
	Cream of brown rice	¼ cup**
	Natural peanut butter	1 tbsp
Meal Two: Pre-workout meal (60-90 minutes before training)	Kaged Muscle Micropure Whey Isolate	2 scoops
	Cream of brown rice	¼ cup**
	Blueberries	1/2 cup
Meal Two (part 2): Pre-workout shake (15-20 minutes before training)	Pre-Kaged	1 scoop
	Hydra-Charge	1 scoop
	Citrulline	1 scoop
	Himalayan salt	A dash (1-2 turns)
Meal Three: Post-workout (30 minutes after training)	Halibut	150 g^
	Green Beans	100 g
	Baked potato	200 g^
Meal Four	Chicken breast	150 g^
	Asparagus	100 g
	Long grain white rice	3/4 cup^
	Coconut oil	1 tbsp
Meal Five	Egg whites	1 cup (8 fl. oz.)*
	Whole eggs	1 large
	Spinach	100 g
	Cream of Brown Rice	¼ cup**
Meal Six	Kaged Muscle Kasein	2 scoops
	Natural peanut butter	1 tbsp

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

  

 

Download the Week 4 Sample Meal Plan