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Stoking the Burn

Stoking the Burn

Joseph Stephen, Fitness Together Newtonville

When last you checked the blog there was talk of an eating plan that would be geared towards fat loss, muscle building and strength amplification. Well folks I am glad to say it has arrived. This meal plan is a culmination of a few of the things we talked about in past installations of the blog over the last couple of months. Remember that talk we had about coffee? No? Well, you can refresh your memory here to get the coffee lowdown. Know how many calories you need in your daily pursuit of your health goals? No? Well get that info here, why? All of this information is important to truly getting the most of the following meal plan, which is designed for a 180-190lb individual who is between 28 and 38% body fat. If you weigh more or less adjust the portions accordingly based on your caloric needs and protein needs. Using the calculations for daily caloric needs you can determine your intake levels for the macronutrients. For a fat burning meal plan you want 50% of daily calories from protein, 25% from carbs and 25% from fat.


Using a 190lb individual as our example here is a table of the daily protein, carb and fat calories:


Total Daily Calories

2,180 cal

Divide by 50% for protein calories

÷ 50% of daily intake

Daily Protein Calories

1,090 cal

Divide by 4 calories per gram protein


Daily Grams of Protein


Daily Carb Calories

2,180 ÷ 25% of daily intake= 545cal

Daily grams of Carbs

545 ÷ 4= 136 grams

Daily Fat Calories


Daily grams of fat

60 grams



 Follow the routine below for a minimum of four weeks, weighing yourself no more than once every seven days and no less than once every ten. This is important as adjustments may need to be made to the meal plan. As always, feel free to leave comments, questions and random blurbs and I will be more than happy to get back to you.



Morning Cardio (30 minute max)

Breakfast(30-45 minutes upon waking


1:00pm Meal

3:00-4:00pm Meal

Pre-workout meal (30 minutes pre)

Post workout (30 min. post max)




Have a cup of black coffee and ½ scoop of protein beforehand.

2 Whole Eggs, 2 egg whites, 1 whole wheat English muffin

Dymatize Elite Protein 1 scoop in water

6oz. Grilled chicken breast, 1 medium sweet potato, ¾ to 1 cup broccoli

½ can tuna in water (drained) mixed with ½ avocado and celery

1 large apple + 1 scoop Dymatize Elite protein in water

16oz Gatorade, 20-30 minutes later 2 scoops Dymatize Elite Protein

6 0z. grilled salmon, 1 cup brussel sprouts/cooked greens, ½ cup of brown rice

6 oz. Chobani Vanilla yogurt or similar flavor


320 cal, 26 g protein, 27 g carbs, 11 g fat

117 cal, 24 g pro, 2 g carbs, 2 g fat

379 cal, 56 g pro, 24 g carbs, 6 g fat

260 cal, 26 g pro, 17

233 calories, 24g protein

234 cal, 48 g pro, 4 g carbs g fat

350 cal, 38 g pro, 20 g fat

140 cal, 14g pro 0g fat


Fitness Together Newtonville