The Body Transformation Blueprint™ by Sean Nalewanyj
By Sean Nalewanyj
Disclaimer
Before beginning any new exercise, nutrition or dietary supplement program you should
consult a physician first. The information presented herein is not meant to treat or prevent
any disease or to provide the reader with medical advice. If you are looking for specific
medical advice then you should obtain this information from a licensed health-care
practitioner.
This publication is intended for informational use only. Sean Nalewanyj and
www.SeanNal.com will not assume any liability or be held responsible for any form
of injury, personal loss or illness caused by the utilization of this information. The individual
results obtained from these methods will vary from person to person and we make no
guarantee as to the degree of results that you will personally achieve.
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ABOUT THE AUTHOR
Sean Nalewanyj
Once an awkward, 125-pound, “geeky” social outcast,
Sean Nalewanyj is now a renowned muscle building and
fat loss expert, best-selling fitness author and success
coach.
Sean has been researching and promoting natural
bodybuilding and fat loss techniques for the past decade,
has written articles for dozens of the most popular fitness
sites on the web, and is recognized as an expert authority
on the subjects of building muscle, burning fat and
gaining strength fast.
Through his highly successful website, www.SeanNal.com , and his free
information-packed online email course (visit his website using the link above for
signup details), Sean has helped thousands of average, everyday people from all over
the world overcome a lifetime of insecurity and get into the best shape of their lives.
In less than one year of existence, his widely acclaimed online muscle building program,
"The Body Transformation Blueprint " shot up to
#1 like a bullet and was immediately endorsed by many
of the top experts in the field.
His system garnered so much attention from the public
that it was even mentioned in the most prestigious
publication in North America, The New York Times.
In a bodybuilding world where intense marketing hype and exaggerations have
become the norm, Sean is well respected for his direct, no-nonsense approach. He
admits that achieving a standout body is not a “walk in the park” like most promoters
make it out to be, but believes without a doubt that he can help anyone achieve their
fitness goals as long as they are willing to put forth the effort…
You can read more about Sean and his full-blown muscle building success system by
clicking here to visit his website.
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Sean is also the owner and operator of “The Muscle Building & Fat Loss Inner
Circle”… A private, members-only body transformation community dedicated to
keeping subscribers up to date on all of the most cutting edge fitness strategies
available.
Not only do M.F.I.C members gain access to a massive library of regularly updated
muscle building and fat burning information, but they are also able to meet, chat and
make friends with one another using the vast collection of “interactive” applications
provided, such as instant messaging, discussion forums, live chats and more.
Lastly, Sean is the author and creator of a best-selling fat loss program known as
“The Real Deal Body Transformation System”. If your primary focus is to burn
fat, carve out 6-pack abs and increase your health and energy levels naturally and
safely, this is the program for you.
This explosive fat loss package contains every single tip, trick and strategy you need
to achieve a lean and impressive physique without fad diets, bogus supplements or
fancy equipment of any kind.
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Introduction
There’s an age-old saying that has been around for many years and that can be
applied to almost any area of life. The saying says…
“Those Who Fail To Prepare Are Preparing To FAIL!”
This wisdom-filled quote directly applies to the concepts of building muscle, burning
fat and gaining strength.
You can have all of the inner drive and motivation in the world, but without an
intelligently structured plan and a blueprint for success, you’re most likely not going to
get anywhere.
It continues to amaze me how many people I see entering the gym week in and week
out, slaving away on the same old, ineffective techniques and never making any real
progress with their physiques. There’s just no logic or rationale behind what they’re
doing, and it’s only a matter of time before they give up for good.
It’s no surprise that over 95% of people in the gym end up failing miserably and
never reaching their goals.
It’s not due to a lack of willpower or motivation… it’s because they are simply
uneducated. There’s just no method to their madness.
They come to the gym, toss weights around aimlessly, neglect their diets and then
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can’t figure out why they aren’t growing. Tired and frustrated with their lack of
progress, they eventually give up for good.
Luckily, you won’t be one of those people!
The fact that you are reading this report right now shows me that you realize the
critical importance of proper planning, and because of that, your chances of
successfully will be greatly increased.
In this report I’m going to get right down to the basics by outlining 8 of the most
crucial, powerful steps that should be applied to ANY muscle-building program.
These steps are not highly complex and are not rocket-science, but I’m continually
amazed at the overwhelming percentage of aspiring trainees who fail to implement
them.
So let’s get right down to business…
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Critical Muscle-Building Strategy #1
Provide your body with a surplus of calories by ensuring that your
caloric intake exceeds your caloric expenditure.
This is first and foremost on the list.
Beyond planning a proper workout schedule with all of the
right exercises, sets, reps and rest periods lies this one simple
rule of muscle growth. A rule that absolutely MUST be followed
if you ever want to see measureable muscle gains…
In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an
adequate number of calories per day you will NOT build muscle, plain and simple.
The work that you perform in the gym is simply the “spark” that sets the muscle
growth process into motion. However, the REAL magic takes place when you are out
of the gym, resting and eating. This is when your body will use the nutrients that you
consume to begin repairing your damaged muscles and increasing their size and
strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this
process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and
to keep your body in an anabolic, muscle-building state at all times, you should be
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consuming anywhere from 17-20 calories per pound of overall bodyweight every
single day. So, if you weigh 150 pounds…
150 x 17 = 2550
150 x 20 = 3000
…Then you should be consuming anywhere from 2550-3000 daily in order to build
muscle.
You should adjust this number based on…
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining
weight? Or do you seem to put on body fat just by looking at food? Depending on
your overall body type you can adjust the number higher or lower.
b) Your Activity Level – Do you play sports or work a physically strenuous job? If
so, you’ll need to consume more calories in order to compensate. If you’re fairly
sedentary and aren’t very physically active (besides your weight workouts of course),
then you probably won’t need as many calories as someone who is more active.
c) Your Goals – Are you aiming to bulk up and build as much overall body mass as
you possibly can? If so, you’ll obviously want to consume as many calories as you
reasonably can. Are you simply trying to build a little bit of extra muscle and look
better overall? If so, then a slight caloric increase is all you’ll need.
Based on these 3 factors above you can decide where to place yourself on the caloric
range.
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Do NOT overlook this aspect of the muscle growth process!
Most trainees are so concerned with their workouts that they highly underestimate
the importance of proper nutrition. If anything, nutrition is even MORE important
than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of
calories each day, building muscle will be physically impossible.
The caloric method I just outlined is known as “The Basic Multiplier”. To get an even
more accurate number that takes specific individual factors into account, such as
age, sex, height, activity level, body composition etc… You’ll definitely want to check
out The Body Transformation Blueprint , where I outline 2 other calculation
methods that will give you a dead-on, precise number to help you maximize your
muscle gains while keeping your body fat increases to an absolute minimum.
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Critical Muscle-Building Strategy #2
Consume the right types of calories from the proper muscle
building food sources.
We’ve just established that in order to build muscle, you’ll need to always ensure that
your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it
really only tells us half of the story.
Sit down and feast on big macs, ice cream cones and potato chips and your caloric
intake would easily exceed your caloric expenditure… but do you think this would be
an intelligent approach to building muscle?
Of course not. You need to realize this…
All calories are NOT created equally!
The raw number of calories that you consume determines whether you’ll lose weight,
maintain your weight or gain weight… but it is the type of calories that will determine
what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)
Your obvious goal is to build lean muscle mass while keeping body fat gains at a
minimum, and therefore you’ll need to focus on consuming the right types of calories
from the proper food sources.
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The 3 main food groups that you should be concerned with are…
1) High Quality Protein – Protein builds and repairs muscle tissue and is the most
important nutrient for those trying to increase their lean mass. Stick to high quality,
easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage
cheese, peanuts/natural peanut butter and whey.
2) Natural, High Fiber Carbohydrates – Carbohydrates aid in the absorption of
protein, provide your muscles and brain with energy throughout the day and also help
to maintain an optimal hormonal environment within the body.
Stick to unrefined, high fiber sources that will provide you with a steady stream of
sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice
and whole grain products.
3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty
acids fit that profile. EFA’s are highly beneficial to the muscle growth process by
increasing testosterone levels, improving the metabolism and volumizing the muscle
cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids
like flaxseed and olive oil.
These 3 food groups should make up the bulk of your diet, and should be spread out
over the course of about 5-7 small meals daily. It may seem like a lot of work at first,
but over time you’ll get used to it.
The Body Transformation Blueprint includes nine 84-day meal plans to make
this process as easy and painless for you as possible. The plans range from 2000-
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6000 calories and outline exactly what you should eat each day, and when you
should eat it.
You also get full grocery lists and meal preparation instructions, so there’s absolutely
no guesswork involved. Just find the appropriate caloric level and you’ll be all set to
go!
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Critical Muscle-Building Strategy #3
Increase your daily water intake significantly.
Water is an absolutely critical component to the muscle-building
process and to overall body health in general. Failing to keep
yourself properly hydrated throughout the day will have a
negative impact on literally every single process within your
entire body!
Most people know that they should be drinking "plenty" of water every day, but how
many actually do?
If you really paid close attention to your water intake you'd probably be surprised at
how little you actually consume.
What makes proper water intake so amazingly important?
Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to
oxygen as being essential to life.
Your body can survive for weeks without food, but without water you'd be dead in
just a few days.
Roughly 80% of your body is made up of water; the brain is 85% water and lean
muscle tissue is 70% water.
Research has shown that being even slightly dehydrated can decrease strength and
physical performance significantly. In fact, merely a 3-4% drop in your body's water
levels will lead to a 10-20% decrease in muscle contractions.
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Not only will water increase your strength, but it also plays a large role in preventing
injuries in the gym. Highly intensive training over a long period of time can put
unwanted stress on your joints and connective tissue, and water helps to fight against
this stress by lubricating the joints and forming a protective "cushion" around them.
So, just how much water is enough?
To find out how many ounces of water you should be consuming every day, multiply
your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be
consuming around 90 ounces of water every day.
150 x 0.6 = 90
I know it sounds like a lot, but if you plan your day out properly it shouldn't be a
problem. Keep a water bottle with you at all times and sip from it periodically. Keep
water in the places where you spend most of your time: in your car, at work, on your
nightstand etc.
Another good method to ensure that you drink enough water is to pre-fill a few 16
ounce bottles at the beginning of the day. This way you can have a visual
representation of where your water consumption is at any point in the day.
For the first few days you'll probably find yourself running to the bathroom quite
frequently, but your body will soon adapt to the increased water volume and this will
no longer be a problem.
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Critical Muscle-Building Strategy #4
Keep a detailed record of every single workout that you perform
and strive for improvement every week.
This muscle-building technique should form the underlying basis for your entire
workout plan. When it comes to structuring a proper approach in the gym, this is the
most important overall factor, bar none.
Everyone is so obsessed with all of the specific principles in the gym (such as exercise
selection, rep ranges, which days to spend in the gym, how many sets to perform
etc.) that they fail to see the big picture.
Regardless of what type of approach you are taking in the gym, the underlying factor
for success is progression.
Our bodies build muscle because of an adaptive response to the environment. When
you go to the gym, you break down your muscle fibers by training with weights. Your
body senses this as a potential threat to its survival and will react accordingly by
rebuilding the damaged fibers larger and stronger in order to protect against any
possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must
focus on progressing in the gym from week to week in order to consistently increase
the stress level. Progression can take 2 main forms...
a) Increasing the amount of weight lifted on a specific exercise.
b) Increasing the number of reps performed with a given weight on a given exercise.
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If you’re able to improve on at least one of the above factors each week in the gym,
your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll
be ignoring the very foundation of the entire muscle growth process, and your gains
will surely stagnate.
Your goal is to always be getting better from week to week!
In order to keep track of your progress and to make sure that you’re seeing continued
improvement, I’d highly suggest making use of a workout logbook.
You should write down the date, the muscles you’re training, all of the exercises that
you performed, the weight that you lifted and the number of reps you were able to
execute.
The next time you enter the gym, sit down for a minute before your workout and
review those numbers. Your goal is to now improve upon all of those figures by either
using slightly more weight or performing an additional rep or two.
The Body Transformation Blueprint includes a nifty
little tool called “The MGT Progress Tracker 6000” which
allows you to track not only your workouts, but virtually
every other aspect of your muscle-building program as well
including your body weight, muscle gains, body fat %, diet,
strength increases, progress pictures and more.
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Simply login to the password-protected member’s area and you’ll gain instant access
to all of your personal workout information so that you can view your current status
and set goals in order to progress further.
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Critical Muscle-Building Strategy #5
Be prepared to train at a high level of intensity every single time
you enter the gym.
If you think that building muscle is going to be a walk in the park and that you can
simply enter the gym, “go through the motions” and then go home, you are sadly
mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and
strength, you’re going to have to be prepared to train hard. This is one of the key
factors separating those who make modest gains from those who make outstanding
gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins
needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to
endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds
to this by increasing the size and strength of the muscles to battle against the threat.
Therefore, in order to see the most dramatic response in size and strength, you
must push your body as hard as you safely can.
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This can be achieved by performing all sets in the gym to the point of concentric
muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can
be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m
not going to sit here and feed you a pack of lies by saying that training for muscle
size is an easy task. It’s not!
Some argue that training to failure is not necessary in
order for muscle growth to occur, and the truth is that
they are absolutely correct.
You could never train to failure and over time you would still see gains in muscle mass
and strength. The only true requirement for muscle growth to occur is progression.
However, (and that’s a big however) if you’re like 99% of the population, then you
want to experience those gains as quickly and efficiently as you possibly can. While
training to failure isn’t necessary for growth to occur, it IS necessary if you want
maximum growth to occur in the shortest period of time possible.
Even if you are not able to train to muscular failure (perhaps due to injuries or other
limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set
don’t force you to dig down deep and don’t place your body under a reasonable
amount of discomfort, you quite simply are NOT training hard enough!
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Critical Muscle-Building Strategy #6
Avoid overtraining by limiting your overall workout volume and
by providing your body with sufficient recovery time in between
workouts.
This is one of the most common and most deadly mistakes that almost all beginners
run into. They naturally assume that the more overall work they perform in the gym,
the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on
a school test, you need to maximize your studying time. If you want to improve your
skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic
and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they
are stressed beyond the point of recovery. Remember, training with weights is merely
an activity that sets the wheels in motion; it “sparks” the muscle growth process and
“tells” your body to start building new muscle tissue… But the actual growth process
takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
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Overtraining is your number one enemy! Your goal in the gym is to perform the
minimum amount of work necessary in order to yield an adaptive response from the
body, and not a THING more.
You can avoid overtraining in the following ways…
1) Limit the number of sets that you perform during each
workout – You should perform a total of 5-7 sets for large muscle groups (chest,
back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps,
triceps, calves and abs). And remember, this is total sets per WORKOUT, not per
exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for
any more than 1 hour. This time frame comes into play beginning with your first
muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle
group should only be directly stimulated once per week in order to allow for full
recovery time.
If you’ve been following the “more is better” mentality then you may find it hard to let
go of, but believe me, as long as you train hard, you do NOT need to train often or
with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to
become smaller and weaker.
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If you want to learn the precise manner in which your training schedule should be
structured in an organized, step-by-step format, you’ll definitely want to check out
The Body Transformation Blueprint in order to access The 26-Week Workout
Plan & Logbook.
This is a full, detailed workout plan that outlines the exact days to
train on, which muscle groups to hit as well as the perfect
sequence of exercises, sets, reps and rest periods. It also comes
with a printable logbook that you can take to the gym with you to
track your workouts. All you have to do is fill in the blanks!
You put a lot of time and effort into your workout plan, so you’d better be sure you’re
doing it all properly if you want to see the best gains possible.
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Critical Muscle-Building Strategy #7
Stop placing so much of your emphasis on dietary supplements.
There is no replacement for basic hard work!
If you really think that pills, powders and drink mixes are going to build your body for
you, you’re in for a huge disappointment! It continues to amaze me how much value
and emphasis the majority of trainees place on “the latest breakthrough pill”.
Everyone is always asking me…
“What’s the best creatine out there?”
“How much weight can I gain from this whey protein supplement?”
“I have $200 a month to spend on supplements… what should I buy?”
Stop the madness!
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you
with greater amounts of specific nutrients that will slightly speed up your progress.
Supplements are NOT there to do the work for you and will only play a small role in
your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary
discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and
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dedication still apply. If you want to change your physique, then hard training in the
gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely
against the over-use and over-emphasis of supplements. There are a few good,
solid, effective products out there that I do recommend, but only as a small part of
your overall approach.
My 4 “recommended” supplements include…
1) Protein supplements (whey protein, meal replacements, weight gainers and the
occasional protein bar)
2) Creatine
3) Multivitamins
4) Essential Fatty Acids
I’m not going to talk about all of the specific benefits of
each product in this report, but if you’re looking to
accelerate your progress in the gym and achieve the best
results possible, then those are the only 4 products that I
would truly recommend.
I’m a big believer in the basics, and the plain fact is that most trainees are way more
concerned with their supplement programs than they really need to be. It’s only
natural, I mean, who wouldn’t want to pound back a couple of “orange-flavored
creatine cocktails” and watch their biceps explode through their sleeves?
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Unfortunately it just doesn’t work this way. If something sounds too good to be true,
then it usually is.
Hard training and a consistent diet is your only ticket to long-term success!
If you do want to learn all of the details behind the supplements that I mentioned
above, then you’ll need to read through The Body Transformation Blueprint .
In it, I provide a full rundown of the functions of each, as well as ideal dosage
methods and even the best product brands.
I also dispel the myths by exposing the truth behind 25 of the most popular
supplements on the market, so that you can get the inside scoop from a genuine
expert with no hidden agenda.
This will allow you to save your hard-earned money and only spend it on products
that will truly deliver results!
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Critical Muscle-Building Strategy #8
Understand that application and consistency is EVERYTHING!
You can have the most effective workout schedule possible, the most intelligent diet
approach available and the most intimate understanding of muscle growth from every
possible angle, but without the inner drive and motivation to succeed you will get
nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who
are able to continually and systematically implement the proper techniques on a
consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to
your overall results, and neither will consuming a single meal. However, over the long
haul, all of those extra reps you perform and all of those single meals you consume
will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent
fashion, all of those individual steps will equate to massive gains in overall size and
strength.
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It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most
impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case,
why isn't everyone strong and muscular? It's because only certain people have the
proper drive and motivation that it takes to get there.
Do you have what it takes?
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Are You Ready To Build Your Dream Body?
If you’ve got the drive and the motivation to get started right
away… To begin blasting your body into an almost
uncontrollable surge of lean muscle growth… To start
adding inches of rock-hard, granite-like mass to your chest,
back, arms, shoulders and legs… To develop an impressive,
powerful new body that turns heads at the beach, the mall,
at work, at school and everywhere else you go…
Then the ONLY thing left for you to do now is to formulate a proper plan to get
there. And not only to get there… but to get there as quickly, easily and painlessly
as you possibly can.
So before you even set foot in a gym, I would strongly urge you to make sure that
your training and diet plan is properly structured, and that you’re implementing the
most powerful muscle-building and fat burning techniques available. Like I said
earlier in this report, many people have the motivation to succeed, but they simply
lack an effective training and nutrition plan to go along with it.
I would absolutely hate to see you put a bunch of time and effort into your program
only to become frustrated and impatient when the results don’t come like you had
expected. And even worse, I’d really hate to see you end up like 95% of the
population who flat-out quit and give up due to a lack of progress.
This report has armed you with 8 very powerful steps towards achieving positive
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results from your muscle-building program… But the truth is that there is a lot more
to it than just this.
While these techniques will help you to lay the foundation for your program, there are
many other factors to take into account if you want to experience significant,
mind-blowing muscle size and strength gains…
That’s What The “Body Transformation Blueprint ” Is All About!
I wanted to provide eager lifters like yourself with the chance to experience
guaranteed success, without all of the regular marketing hype and B.S that you see
everywhere else.
There’s so much bogus information circulating around in books and on the Internet
that it can often be hard to know who to trust. And the dead-honest truth is that
there are many people who you cannot and should not trust.
I’m talking about the billion dollar supplement companies… the salesman at your local
supplement shop… the fitness equipment infomercial spokesperson… the “know-italls” on the online forums… and even some well-known “gurus” who think they know
what they’re talking about, but really don’t have a clue.
The Body Transformation Blueprint cuts straight through the hype and
delivers a complete, in-depth, step-by-step success system that covers the muscle
growth process from every possible angle.
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Training, nutrition, supplementation, recovery, injury-prevention, motivation…
You’ll literally learn everything you need to know to build that rock-hard, headturning body you’re after, and in a fraction of the time it would normally take you.
You’ll receive my #1 best-selling e-book, “The Body Transformation Blueprint”
plus a complete collection of critical support modules and bonus items. This includes a
full workout plan and printable logbook, audio and video courses, a video exercise
database, step-by-step meal plans, progress tracking software, hardcore training
footage, interview transcripts and much more.
It’s the same system that I used to transform from a 125-pound, weak and
underweight “nobody”, into a 200-pound, lean and muscular bodybuilding and
fitness author…
And it’s the same system that thousands of average, everyday people from all over
the world have implemented with wild success…
People like…
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"Your Book Is The Concrete Slab & Foundation Of My Training…"
"I am just another satisfied customer... I know it's hard to
believe, but I have just completed my second 8 week cycle and
have put on another lean 19 lbs. Everyone I know is amazed...
People always comment on my massive growth rate and insist
there is no way I could have achieved it naturally. For the record,
I have never touched or used any anabolic steroids… Everyone
just calls me "Big Rick" now.”
Rikki Dibeneddeto
Sydney, Australia
"You’re A F*****’ Genius!”
"Hey Sean… I downloaded your program a few months ago. I have
to tell you, excuse my language, but you're a f****** genius.
I've never seen anybody who understands and explains muscle
growth so well and so clearly. My gains have increased dramatically
since using your principles. Thanks for all of your continued
support."
Oscar Lizano
Georgia, USA
"A Much More Muscular And Defined Body..."
“I've been training for about 10 years and after reading
through your material I realized that much of what I was
doing before was a flat out waste of time. After following
your advice, I trimmed my waist down from 34 to 31 inches
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out… I would have saved tons of money and effort!”
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Sliema, Malta
These are just three of the thousands of emails I’ve received from thrilled users of
this program, eager to share their success with me…
_______________________________________________________________________________________________
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_______________________________________________________________________________________________
By Sean Nalewanyj
ABOUT SEAN NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has
been researching and promoting science-based, no B.S muscle building and fat loss
techniques online since 2005.
Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page
and online newsletters, Sean has helped hundreds of thousands of average, everyday
people from all over the world build muscle, lose fat and completely transform their
bodies and lives.
Sean is also the creator of The Body Transformation Blueprint – a complete step-by-step
online training, nutrition and supplementation system that teaches people how to
achieve their ideal body in the fastest and most efficient way possible without hype or
gimmicks of any kind.
He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized
program and ongoing support to suit their individual needs, as well as Custom Meal
Plans for those seeking detailed assistance with their daily nutrition plans.
In a fitness industry that has become completely overrun with fads, false information
and outright scams, Sean’s advice remains as an honest, no nonsense resource to help
you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-step muscle building and fat loss meal plans.
Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s
easily just as, if not more important than what you do in the gym. Start employing the
correct nutritional habits each day based on your specific goals, and the difference in
your results will be like night and day.
You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up
to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a
balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Here’s the basic way to determine which specific meal plan you should follow…
Step #1 - Determine your calorie maintenance level.
This is the number of calories that you require daily in order to maintain your current
weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom
end of the range if you have a fairly low daily activity level (for example, you work a desk
job and aren’t very active outside of the gym), and use the top end if you have a higher
daily activity level (for example, you work a demanding physical job and also play sports
throughout the week).
Step #2 - Increase or decrease your calorie maintenance level depending on your goal.
If your goal is to build muscle, then you need to create a calorie surplus by consuming
more calories than you burn. To do this, start off by adding 350 calories to your
maintenance level. This will provide your body with the additional energy it needs to
build new muscle with minimal gains in body fat.
If your goal is to lose fat, then you need to create a calorie deficit by burning more
calories than you consume. To do this, start off by subtracting 500 calories from your
maintenance level. This will create the necessary energy deficit within your body to
stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know before getting started…
1) You can re-arrange the meals in any way that you’d like based on your personal
preference and schedule. If you want to change the order of things or combine certain
meals/foods together, that’s totally fine. Your only goal is to consume everything listed
in the plan in the stated quantities by the end of the day.
2) Most measurements are given in metric form because this is the most accurate way to
properly track a muscle building or fat burning diet. Measuring cups measure volume and
not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food
scale if you don’t already have one and using that for your meal plan.
3) If you want to substitute other food items in or out, I’d suggest using the nutrition
database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range
of different food items.
4) If you find these pre-made plans helpful, I’d highly suggest also
checking out the Custom Meal Plan service that I offer over on
my website. These custom plans are personally created from
scratch by me to perfectly match your individual fitness goals,
body type, lifestyle, food preferences, training schedule,
macronutrient needs and more. This ensures that you see the
fastest results possible by employing a nutritional approach that
is precisely matched with your specific needs.
Click Here To Get Your Fully Personalized Meal Plan
WAIT! Do This Before You Go Any Further…
To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain
strength at your maximum potential, make sure to follow the 3 simple steps below before diving
into the meal plans…
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds
of valuable training, nutrition and supplementation topics that you won’t want to miss.
2) Bookmark My Official Website.
This site contains a ton of awesome muscle building and fat burning information and is updated
frequently with new content. I can guarantee that it will be some of the highest quality and most
beneficial material you'll find anywhere.
3) “Like” My Official Facebook Page…
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
1 slice whole grain toast
69
4
11
1
75g blueberries
44
0
11
0
TOTAL
251
16
22
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
50g banana
44
0
11
0
2 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
192
25
14
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK
DINNER
MEAL #5
100g plain low-fat yogurt
70
6
7
2
1 teaspoon honey
24
0
6
0
TOTAL
94
6
13
2
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1252
125
125
28
DAILY TOTALS
1500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
LUNCH
MEAL #3
MEAL #4
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
295
24
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK
DINNER
MEAL #5
125g plain low-fat yogurt
86
8
9
2
1 teaspoon honey
24
0
6
0
25g mixed nuts
157
4
6
13
TOTAL
267
12
21
15
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1501
140
143
41
DAILY TOTALS
1750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
311
28
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
175g cooked white or brown rice
198
5
40
2
100g mixed steamed vegetables
40
3
7
0
TOTAL
376
38
47
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK
DINNER
MEAL #5
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
30g mixed nuts
222
6
9
18
TOTAL
445
12
52
21
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
3
30
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
396
44
37
8
1752
148
182
48
DAILY TOTALS
2000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
2 teaspoons strawberry jam
36
0
9
0
75g blueberries
44
0
11
0
TOTAL
335
28
31
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 1/4 scoop whey protein powder
145
30
4
1
250ml unsweetened almond milk
31
1
0
3
50g banana
48
1
11
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
350
37
19
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g
turkey breast OR 150g shrimp OR 150g
tilapia
167
35
0
3
200g cooked white or brown rice
266
6
56
2
100g mixed steamed vegetables
40
3
7
0
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
473
44
63
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
25g mixed nuts
157
4
6
13
TOTAL
380
10
49
16
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
200g boiled sweet potato
164
4
37
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
461
51
44
9
1999
170
206
55
DAILY TOTALS
2250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
1 tablespoon strawberry jam
52
0
13
0
100g blueberries
56
0
14
0
TOTAL
363
28
38
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
70g banana
64
1
15
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
338
31
22
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g
turkey breast OR 150g shrimp OR 150g
tilapia
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
35g mixed nuts
222
6
9
18
TOTAL
583
16
78
23
FOOD
CALORIES
PROTEIN
CARBS
FAT
170g cooked lean beef
294
51
0
10
250g boiled sweet potato
188
3
44
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
522
57
51
10
2251
175
246
63
DAILY TOTALS
2500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
100g blueberries
56
0
14
0
TOTAL
484
32
62
12
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
25g natural peanut butter
161
6
5
13
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
405
32
31
17
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g
turkey breast OR 150g shrimp OR 150g
tilapia
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
299
9
14
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
280g boiled sweet potato
212
4
49
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
509
51
56
9
2503
177
289
71
DAILY TOTALS
2750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
641
34
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
115g banana
108
1
26
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
386
32
33
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g
turkey breast OR 150g shrimp OR 150g
tilapia
171
36
0
3
250g cooked white or brown rice
282
8
58
2
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
453
44
58
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g boiled sweet potato
244
6
55
0
100g mixed steamed vegetables
40
3
7
0
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
631
53
62
19
2748
182
334
76
DAILY TOTALS
3000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
625
30
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
374
32
30
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
300g cooked white or brown rice
335
8
69
3
SNACK
MEAL #4
DINNER
MEAL #5
100g mixed steamed vegetables
40
3
7
0
TOTAL
513
41
76
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
150ml pasta sauce
135
3
24
3
2 teapoons extra virgin olive oil
90
0
0
10
TOTAL
853
62
95
25
3002
184
382
82
DAILY TOTALS
3250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
673
34
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
894
63
102
26
3251
193
415
91
DAILY TOTALS
3500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
657
30
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
TOTAL
939
63
102
31
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3499
202
450
99
DAILY TOTALS
3750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
250ml orange juice
125
2
27
1
TOTAL
641
31
100
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
55g mixed nuts
348
10
14
28
TOTAL
725
21
86
33
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
250ml orange juice
125
2
27
1
TOTAL
1148
62
153
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3753
204
498
105
DAILY TOTALS
4000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
3 slices whole grain toast
207
12
33
3
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
300ml orange juice
149
2
33
1
TOTAL
734
35
117
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g
turkey breast OR 125g shrimp OR 125g
tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
2 tablespoons honey
144
0
36
0
60g mixed nuts
379
10
15
31
TOTAL
828
21
105
36
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
300ml orange juice
149
2
33
1
TOTAL
1172
62
159
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
200g sliced apple
120
2
28
0
TOTAL
247
13
42
3
4001
208
547
109
DAILY TOTALS
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