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Stoking the Burn

Feb 25, 2013

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 to get the coffee lowdown. Know how many calories you need in your daily pursuit of your health goals? No? Well feel free to read that post, too. 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

Daily Protein Calories: 1,090 cal

Divide by 4 calories per gram of protein

Daily Grams of Protein: 272.5

Daily Carb Calories: 2,180 + 25% of daily intake = 545 cal

Daily Grams of Carbs: 545 / 4 = 136 grams

Daily Fat Calories: 545 cal

Daily Grams of Fat: 545 / 9 = 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)

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

Breakfast (30-45 minutes upon waking)

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

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

10:00 am

Dymatize Elite Protein 1 scoop in water

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

1:00 pm Meal

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

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

3:00 - 4:00 pm Meal

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

260 cal, 26 g pro, 17

Pre-workout meal (30 minutes pre)

1 large apple + 1 scoop Dymatize Elite protein in water

233 calories, 24g protein

Post workout (30 min. post max)

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

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

Dinner - 6:00 - 7:30 pm

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

350 cal, 38 g pro, 20 g fat

9:00 - 10:00 pm

6 oz. Chobani Vanilla yogurt or similar flavor

140 cal, 14g pro 0g fat

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