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MY PLAN
INTRO GYM WORKOUT
HOME WORKOUT NUTRITION
CARDIO ROUTINE MOBILITY
STRETCHING GYMLYNGO
SUPPLEMENTS RECIPE BOOK
If there are any ingredients in your plans that
feels oF for you or that you need to replace
please don’t hesitate emailing us those
ingredients stating their grams to
degwysKtnessandnutrition@gmail.com and we
will change them for you.
Your Nutrition Program!
This program is all about flexibility and variety. You will be provided
with a full 7-day meal plan with many various meals. I promise it won’t
be boring!
Here is how it works.
Each day that has been planned out for you contains the same calorie
range. This makes you free to mix and choose your favorite days in
case you don’t want to follow the plan as it is.
Swap or repeat days as you like BUT do not pick and choose MEALS
from different days as they do not fall within the same calorie range;
this will CHANGE your calories and you might stop seeing results.
GUESS WHAT! You can also choose when to consume these meals
throughout the day. It doesn’t really matter how you do it. You can
have breakfast for lunch, lunch for dinner or snacks for breakfast; it
doesn’t really matter.
Your body doesn’t know what time it is and it doesn’t care. What is
important is meeting your requirements for fats, protein, and
carbohydrates at the end of each day.
Make sure you read the meal plan carefully, measure and weigh all
your food so that you consume the exact amount that I have listed for
you. Following the meal plan incorrectly will lead to slow or no results.
Additionally, aim to drink 4 liters of water per day, proper hydration is
required.
It would be a good habit to meal prep ahead of time. You don’t have to
prepare the entire week’s meals. Meal preparation can look like this:
you prepare lunch and dinner for 2 or 3 days or make sure you have all
the meal components and everything chopped and ready to go. Find
what works and stick to it. Preparation is HUGE! IT’S KEY TO
STAYING CONSISTENT.
Weighing Food is key to tracking calories and macronutrients. That’s
why you should weigh all your food. So if you don’t have a food scale
yet, it’s time to go buy one.
Note: All ingredients must be weighed before cooking. For example,
you have weighed the rice first and then cook it.
If you are cutting down and shredding fat you will have a refeed day,
which is usually the 7th meal plan in your program. You should take
your refeed day once every two weeks to help boost your mood and
your hormones to keep burning fat like a machine.
Month 2
Meal Plan 1 Meal Plan 2
Meal Plan 3 Meal Plan 4
Meal Plan 5 Meal Plan 6
Meal Plan 7
Meal Plan 7
MEAL 1
BREAKFAST
Buy food coma the
online recipe book
for 13.2$
CALORIES PROTEIN CARBS FATS
438 21 48.56 18
Gouda Cheese 60 g
Change Ingredient (10 Options)
Green Grapes 110 g
Change Ingredient (21 Options)
White Toast 56 g
Change Ingredient (23 Options)
MEAL 2
B-SNACK
CALORIES PROTEIN CARBS FATS
168 1 44 0
Honey 20 g
Change Ingredient (18 Options)
Banana 120 g
Change Ingredient (20 Options)
MEAL 3
LUNCH
CALORIES PROTEIN CARBS FATS
864 76 65.6 31
Lean Beef (Uncooked) 350 g
Change Ingredient (4 Options)
White Rice (Uncoooked) 80 g
Change Ingredient (9 Options)
Olive Oil 10 g
Change Ingredient (2 Options)
MEAL 4
L-SNACK
CALORIES PROTEIN CARBS FATS
167 5 17.6 10
Orange 110 g
Change Ingredient (25 Options)
Almonds 20 g
Change Ingredient (11 Options)
MEAL 5
DINNER
CALORIES PROTEIN CARBS FATS
708 81 68.21 9
Chicken Breast (Uncooked) 350 g
Change Ingredient (5 Options)
White Rice (Uncoooked) 80 g
Change Ingredient (9 Options)
Lettuce 90 g
Change Ingredient (11 Options)
NUTRITION FACTS
Amount
Calories 2345
Fat 68
Carbs 242
Protein 184
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