A lot of times I hear people say that when they "diet" they are hungry all the time. I wanted to give a breakdown of my personal meal plan (not too many personal trainers will do this) to show that you can eat plenty of food and have weight loss or stay lean. You can see that I am not starving and I stay at a low percent body fat year round. I do tune it up a little when I want to really cut fast. I strive for 8 meals a day and I stay strong, lean, and full of energy for my workouts and exercise routine. This is my goal meal plan for a day. My focus is high protein, carbs with each meal preferably from fruit, and limited saturated fat.
I gave a breakdown with and without calculating unsaturated and polyunsaturated fat.
1)Shake with 8oz. Almond milk
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 550 calories
2) 2 Whole eggs, 4 egg whites (hard boiled), Banana
Protein 26gm
Carbs 29gm
Sat. Fats 3.5gm
Total Calories: 256 calories
3) 2 Whole eggs, 4 egg whites (hard boiled), 2 c. cherries
Protein 29gm
Carbs 51gm
Sat. Fats 4gm
Total Calories: 355 calories
4) Shake with Water
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 529 Calories
5) 8oz. Chicken breast and 3 C. water melon
Protein 48gm
Carbs 35gm
Sat. Fats 1gm
Total Calories: 343 Calories
6) 8oz. Chicken breast and 2 peaches
Protein 46gm
Carbs 19gm
Sat. Fat 1gm
Total Calories: 272 Calories
7) Shake with water
Protein 46gm
Carbs 84gm
Sat. Fat 1gm
Total Calories: 529 calories
8) 8oz. Salmon spinach salad/oil and vinegar
Protein 45gm
Carbs 0gm
Sat. Fat 4gm
Total Calories: 216 Calories
Total Breakdown and % of total Calories
Protein 334gm (44% of total calories)
Carbs 389gm (51% of total calories)
Sat. Fats 18gm (5% of total calories)
Total Calories 3,050
Calculated with all the fats
Protein 334gm (37% of total calories)
Carbs. 389gm (43% of total calories)
All fats 83gm (20% of total calories)
Total Calories 3,634
All my meals and food have a purpose. Most important I make sure that I have plenty of protein for muscle repair, joint strength, enzyme production, etc. I try to get between 1.5gm to 2gm of protein per lean body mass. A lot of professionals will give different amounts. I am taking into consideration that I am in an exercise program and I use lean body mass as opposed to total body weight because I don't want to feed the fat. Next I make sure that I get plenty of carbs for energy. Preferably from fruit to reduce the insulin spike. I will sometimes put in a starch instead of fruit for pre-workout or post workout meals. Here I am looking for the insulin spike for energy, greater protein absorption, and glycogen repair. Last I limit the fats. If you are burning calories you are using up carbs and fat. So you are eliminating them from your body. Of course we will put them back in since we must eat, but it is out with the bad and in with the good. Why burn calories only to replace them with more fat calories. Talk about the definition of insanity.
You want to burn calories, repair lean tissue, and limit fat intake. Work on this as you don't learn anything overnight. You don't go to class on the first day and know it all. You simply get an outline and then over the course of the semester you learn it. Then you go into the real world and apply and really learn a skill. Same with eating right. Do what you can handle and be patient. A good meal plan is a work in progress for the rest of your life. You will always have challenges so do not get discouraged. Just learn how to overcome that obstacle for the next time like a road trip and fast food. Next time prepare better. Bring an ice chest and protein shakes. If you have any questions about exercise programs, weight loss, meal plans, losing inches, repairing an injury, or how to find a great personal trainer, you can call or email me.
I gave a breakdown with and without calculating unsaturated and polyunsaturated fat.
1)Shake with 8oz. Almond milk
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 550 calories
2) 2 Whole eggs, 4 egg whites (hard boiled), Banana
Protein 26gm
Carbs 29gm
Sat. Fats 3.5gm
Total Calories: 256 calories
3) 2 Whole eggs, 4 egg whites (hard boiled), 2 c. cherries
Protein 29gm
Carbs 51gm
Sat. Fats 4gm
Total Calories: 355 calories
4) Shake with Water
Protein 46gm
Carbs 84gm
Sat. Fats 1gm
Total Calories: 529 Calories
5) 8oz. Chicken breast and 3 C. water melon
Protein 48gm
Carbs 35gm
Sat. Fats 1gm
Total Calories: 343 Calories
6) 8oz. Chicken breast and 2 peaches
Protein 46gm
Carbs 19gm
Sat. Fat 1gm
Total Calories: 272 Calories
7) Shake with water
Protein 46gm
Carbs 84gm
Sat. Fat 1gm
Total Calories: 529 calories
8) 8oz. Salmon spinach salad/oil and vinegar
Protein 45gm
Carbs 0gm
Sat. Fat 4gm
Total Calories: 216 Calories
Total Breakdown and % of total Calories
Protein 334gm (44% of total calories)
Carbs 389gm (51% of total calories)
Sat. Fats 18gm (5% of total calories)
Total Calories 3,050
Calculated with all the fats
Protein 334gm (37% of total calories)
Carbs. 389gm (43% of total calories)
All fats 83gm (20% of total calories)
Total Calories 3,634
All my meals and food have a purpose. Most important I make sure that I have plenty of protein for muscle repair, joint strength, enzyme production, etc. I try to get between 1.5gm to 2gm of protein per lean body mass. A lot of professionals will give different amounts. I am taking into consideration that I am in an exercise program and I use lean body mass as opposed to total body weight because I don't want to feed the fat. Next I make sure that I get plenty of carbs for energy. Preferably from fruit to reduce the insulin spike. I will sometimes put in a starch instead of fruit for pre-workout or post workout meals. Here I am looking for the insulin spike for energy, greater protein absorption, and glycogen repair. Last I limit the fats. If you are burning calories you are using up carbs and fat. So you are eliminating them from your body. Of course we will put them back in since we must eat, but it is out with the bad and in with the good. Why burn calories only to replace them with more fat calories. Talk about the definition of insanity.
You want to burn calories, repair lean tissue, and limit fat intake. Work on this as you don't learn anything overnight. You don't go to class on the first day and know it all. You simply get an outline and then over the course of the semester you learn it. Then you go into the real world and apply and really learn a skill. Same with eating right. Do what you can handle and be patient. A good meal plan is a work in progress for the rest of your life. You will always have challenges so do not get discouraged. Just learn how to overcome that obstacle for the next time like a road trip and fast food. Next time prepare better. Bring an ice chest and protein shakes. If you have any questions about exercise programs, weight loss, meal plans, losing inches, repairing an injury, or how to find a great personal trainer, you can call or email me.
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