MEAL PLANS; IS DIETING MORE IMPORTANT THAN WORKING OUT?

YESSS! NUTRITION IS THE KEY TO GETTING THAT ROCK HARD SIX PACK!!!!!

I have designed a meal plan  for somebody on a 3700 calorie-a-day diet for you to have a look at…mind you, plans I design for clients are much more intricate, and are designed in much more detail; this plan was designed to provide a general idea of what I do!  Obviously this diet is designed for somebody whom is trying to gain weight because it is a 3700 calorie diet…however; I do specialize in WEIGHT GAIN, FAT LOSS, AND MAINTENANCE DIETS.

I have made many meal plans for clients within the last year, as well I have taken courses on nutrition, and done endless hours of research from numerous books and  articles, not to mention first hand experience!!!!! Not only do I design my plans for aesthetics, but I do design plans to improve well-being, so you look and feel better!  This is my hobby, whether I was getting paid or not, it is something I love doing because I am passionate about it…but I cant see why I can’t make a little extra pocket change!haha

please contact me at AMERtheHAMMER@hotmail.com for any questions, inquiries, or even just to give feedback…I love hearing from everybody!!!  OH YEA…..That burger isn’t part of the plan below just incase you didn’t know!!!

 

30 MINUTES BEFORE MEAL 1

·       1 serving of a lean Gainer

Calories:500

 

MEAL #1

·       60 grams of oatmeal (233 cal; 40g carb, 11g of protein, 4 g of fat)

·       250ml egg whites (100 cal; 25 g protein)

·       Veggies (20 cal; 4 g of carbs)-2 celery sticks

·       250ml of skim milk (110 cal; 12.5g carbs, 9 g protein)

Calories: 557

 

MEAL #2

·       160 g chicken breast (264 cal; 50 g of protein)

·       200 g sweet potatoes (180 cal; 41 g carbs)

·       Veggies in light olive oil (68 cal; 6 g of carbs, 5 g of fat)

Calories: 512

 

MEAL #3

·       2 Scoops of Isolate (50g protein)

·       1 tblsp of flaxseed oil

 

POSTWORKOUT

·       1 Scoop of isolate

·       2 Scoops of Micronized Creatine

·       Banana

 

MEAL #4

·       Lean Steak (200g of 90% Lean Beef)

·       1 Serving of complex carbs (Green Beans)

417 calories; 20 g fat, 10 g carbs

 

MEAL #5

·       133 g of Tuna (133 cal; 35 gram of protein)

·       Mixed Greens (28 cal; 7 g carbs)

·       Balsamic Dressing (23 cal; 1 g carb, 2 g fat)

·       30 g of almonds (173 cal; 7 g protein, 6 g carbs, 15 g of fat)

Calories: 357

 

MEAL #6

·       250ml of non fat cottage cheese (176 cal; 35 g protein, 9 g carbs)

·       30 g of almonds (173 cal; 7 g protein, 6 g carbs, 15 g of fat)

·       10 grams of L-Glutamine

·       1 Scoop Protein Isolate

Calories: 349

 

TOTALS

Protein: 320 grams

Carbs: 310 grams

Fat: 80 grams

CALORIES: 3740