Hey,

Since you train with me, you already know I don't like the idea of telling people exactly what to eat. Primarily because we all don’t like the same foods and I don’t like the idea of health and fitness being restrictive which makes it unsustainable. I like giving you the freedom to choose your foods but I can see that doesn’t work for everybody. So I’ve given in, below you’ll find an exact meal plan to accompany all the hard work we do in the gym and guaranteed to get you results if followed strictly.

Before we go any further, let’s get this out the way. No training program or meal plan will work if you do not adhere to it how it was designed. For example, if you are not doing your off day workouts and you are making consistently bad food choices, you will not see the results you are expecting. As we can see, there are things we do now that we couldn’t do when we started training together, and thats because I have 100% control of what we do in the gym, however I do not control what you choose to eat or if you choose to do the supplemental work I recommend.

Lets get right to it!!!

This meal plan is based on 3 S’s

1. Simple: So it’s easy to follow.

2. Sensible: So it makes sense and works.

3. Sustainable; So you can do it for a long period of time.

It is broken down into Training days and Non-training days. Why? On training days we need more carbs to fuel our training and on non training days we don’t need as much carbs because the excess gets store as fat.

The formula:

1. 5 meals a day: We’ll be eating 5 meals a day to space out our meals so we can have more control over hunger and unnecessary snacking. Our calorie intake will still be the same however we’ll spread it into 5 meals so when we get hungry we’ll be sticking to principle #1 EAT REAL FOOD instead of snacking. If you can stick to 3 meals a day without snacking, that will work too, just combine 2 meals for breakfast and lunch, so instead of 11111, it will be 2, 2, 1.

2. Training days: 1 serving of protein + 1 serving of veggies + 1 serving of starchy carbs. Examples Breakfast: 6 Egg whites, 1/2 cup of oats, 1/2 cup of raw almonds

   1. Lunch: 8oz chicken breast, 6 spears of asparagus, 1/2 cup of rice

      Dinner: 6oz steak, 6 broccoli sprouts, 1/2 cup of potatoes

3. Non-training days: 1 serving of protein + 1 serving of veggie

   Breakfast: 6 Egg whites, 1/2 cup of oats, 1/2 cup of raw almonds

   Lunch: 8oz Salmon, 6 spears of asparagus

   Dinner: 8oz tilapia, 1 cup of broccoli

4. Water intake: We’ll be drinking a gallon a day of water.

   Here are some examples to spark some creativity. Eating healthy doesn’t have to be boring.

   click image to scroll.