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Home Training Find A Plan 30 Days Out Nutrition Overview

987TWO WAYS TO USE YOUR RESULTS

1 FOLLOW THE DAILY TOTALSUsing the foods list at the bottom, distribute your daily calorie and macro totals across as many meals as you like.

2 FOLLOW THE MEALSSpread your calories and macros over six meals per day, as shown below. Customize your meals with foods from the full list.

WEEK 1 CALORIES PER DAY: 1915

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7PROTEIN: 1.5 X WEIGHTREMAINING CALORIES

CARBS: 80% - FATS: 20%

PROTEIN: 1.5 X WEIGHTREMAINING CALORIES












TOTALSCalories: 1915Protein: 241gCarbs: 190g

Fats: 21g


Fats: 42g


Fats: 53g


Fats: 53g

TOTALSCalories: 1915Protein: 241g

Carbs: 48gFats: 85g


Carbs: 48gFats: 85g


Fats: 53g

MEAL 1Calories: 460Protein: 40gCarbs: 57g

Fat: 8gBasic Foods:Egg Whites

Oatmeal

Whole Eggs


Fat: 6gBasic Foods:

Ground Turkey Breast

Brown Rice

MEAL 3

Calories: 160Protein: 40g

Carbs: 0gFat: 0g

Basic Foods:Protein Shake


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs



Oatmeal

MEAL 2

Calories: 368Protein: 40gCarbs: 43g

Fat: 4gBasic Foods:

Chicken

Brown Rice

MEAL 3


Carbs: 0gFat: 6g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs



Oatmeal

MEAL 2


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 8g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs



Oatmeal

MEAL 2


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 8g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs



Oatmeal

MCT Oil Or Whole Eggs

MEAL 2Calories: 313Protein: 40g

Carbs: 0gFat: 17g

Basic Foods:Ground Turkey Breast

Almonds

MEAL 3


Carbs: 5gFat: 17g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g




Oatmeal



Carbs: 0gFat: 17g


Almonds

MEAL 3


Carbs: 5gFat: 17g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g




Oatmeal

MEAL 2


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 8g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

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MEAL 5


Fat: 6gBasic Foods:

Tuna

Black Beans

MEAL 6


Carbs: 0gFat: 0g

Basic Foods:Egg Whites

MEAL 5


Fat: 21gBasic Foods:Ground Beef

Black Beans

MEAL 6


Carbs: 0gFat: 6g


Almonds

MEAL 5


Fat: 8gBasic Foods:

Chicken

Black Beans

MEAL 6


Carbs: 0gFat: 27g

Basic Foods:Ground Beef

MEAL 5


Fat: 8gBasic Foods:Greek Yogurt

Almonds

MEAL 6


Carbs: 0gFat: 27g


MEAL 5



Almonds

MEAL 6


Carbs: 0gFat: 17g

Basic Foods:Chicken Breast

Olive Oil

MEAL 5



Almonds

MEAL 6


Carbs: 0gFat: 17g


Olive Oil

MEAL 5



Almonds

MEAL 6


Carbs: 0gFat: 27g


















Fats: 19g


Fats: 38g


Fats: 47g


Fats: 47g


Carbs: 43gFats: 76g


Carbs: 43gFats: 76g


Fats: 47g



Oatmeal

Whole Eggs


Fat: 6gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 0g



Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 6g



Oatmeal

MEAL 2


Fat: 4gBasic Foods:

Chicken

Brown Rice

MEAL 3


Carbs: 0gFat: 6g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 19g



Oatmeal

MEAL 2


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 7g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 7g



Oatmeal

MEAL 2


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 7g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 7g



Oatmeal



Carbs: 0gFat: 15g


Almonds

MEAL 3


Carbs: 4gFat: 15g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g



Fat: 15g



Oatmeal



Carbs: 0gFat: 15g


Almonds

MEAL 3


Carbs: 4gFat: 15g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g



Fat: 15g



Oatmeal

MEAL 2


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 7g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake


Fat: 7g



Fat: 6gBasic Foods:

Tuna

Black Beans

MEAL 6


Carbs: 0gFat: 0g



Black Beans

MEAL 6


Carbs: 0gFat: 6g


Almonds

Fat: 7gBasic Foods:

Chicken

Black Beans

MEAL 6


Carbs: 0gFat: 24g



Almonds

MEAL 6


Carbs: 0gFat: 24g



Almonds

MEAL 6


Carbs: 0gFat: 15g


Olive Oil


Almonds

MEAL 6


Carbs: 0gFat: 15g


Olive Oil


Almonds

MEAL 6


Carbs: 0gFat: 24g


















Fats: 17g


Fats: 33g


Carbs: 94gFats: 42g


Carbs: 94gFats: 42g


Carbs: 38gFats: 67g


Carbs: 38gFats: 67g


Carbs: 94gFats: 42g



Oatmeal

Whole Eggs


Fat: 5gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 0g



Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 5gBasic Foods:

Tuna

Black Beans

MEAL 6



Oatmeal

MEAL 2


Fat: 3gBasic Foods:

Chicken

Brown Rice

MEAL 3


Carbs: 0gFat: 5g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5



Black Beans

MEAL 6



Oatmeal

MEAL 2


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 6g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 6gBasic Foods:

Chicken

Black Beans

MEAL 6



Oatmeal

MEAL 2


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 6g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5



Almonds

MEAL 6



Oatmeal



Carbs: 0gFat: 13g


Almonds

MEAL 3


Carbs: 4gFat: 13g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g




Almonds

MEAL 6



Oatmeal



Carbs: 0gFat: 13g


Almonds

MEAL 3


Carbs: 4gFat: 13g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g




Almonds

MEAL 6



Oatmeal

MEAL 2


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 6g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake



Almonds

MEAL 6




Carbs: 0gFat: 0g



Carbs: 0gFat: 5g


Almonds


Carbs: 0gFat: 21g



Carbs: 0gFat: 21g



Carbs: 0gFat: 13g


Olive Oil


Carbs: 0gFat: 13g


Olive Oil


Carbs: 0gFat: 21g


















Fats: 14g


Carbs: 98gFats: 29g


Carbs: 81gFats: 36g


Carbs: 81gFats: 36g


Carbs: 33gFats: 58g


Carbs: 33gFats: 58g


Carbs: 81gFats: 36g



Oatmeal

Whole Eggs


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 0g



Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 4gBasic Foods:

Tuna

Black Beans

MEAL 6


Carbs: 0gFat: 0g

Basic Foods:



Oatmeal

MEAL 2


Fat: 3gBasic Foods:

Chicken

Brown Rice

MEAL 3


Carbs: 0gFat: 4g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5



Black Beans

MEAL 6


Carbs: 0gFat: 4g

Basic Foods:



Oatmeal

MEAL 2


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 5g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 5gBasic Foods:

Chicken

Black Beans

MEAL 6


Carbs: 0gFat: 18g

Basic Foods:



Oatmeal

MEAL 2


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 5g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5



Almonds

MEAL 6


Carbs: 0gFat: 18g

Basic Foods:



Oatmeal



Carbs: 0gFat: 12g


Almonds

MEAL 3


Carbs: 3gFat: 12g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g




Almonds

MEAL 6


Carbs: 0gFat: 12g

Basic Foods:



Oatmeal



Carbs: 0gFat: 12g


Almonds

MEAL 3


Carbs: 3gFat: 12g


Peanut Butter

MEAL 4


Carbs: 0gFat: 0g




Almonds

MEAL 6


Carbs: 0gFat: 12g

Basic Foods:



Oatmeal

MEAL 2


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 5g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake



Almonds

MEAL 6


Carbs: 0gFat: 18g

Basic Foods:





Almonds




Olive Oil


Olive Oil



DAY 29 DAY 30PROTEIN: 1.5 X WEIGHTREMAINING CALORIES



CARBS: 60% - FATS: 40% PROTEIN OPTIONSFood Serving Size Calories Protein Carbs Fats

Beef Ground Lean 1 oz 46 7g 0g 2gBison 1 oz 48 8g 0g 2g

Catfish 1 oz 29 5g 0g 1gChicken, Skinless 1 oz 46 9g 0g 1g

Cod 1 oz 29 6g 0g 0gCrab, Blue 1 oz 29 6g 0g 0g

Duck, Skinless 1 oz 56 7g 0g 3gEgg, Omega 3 1 large (50g) 77 6g 1g 5g

Egg Whites 1 large (33g) 16 4g 0g 0gFage Yogurt 1 oz 16 2g 2g 0gFilet Mignon 1 oz 65 8g 0g 3gFlank Steak 1 oz 57 8g 0g 3g

Flounder 1 oz 33 7g 0g 0gHaddock 1 oz 31 7g 0g 0gHalibut 1 oz 39 7g 0g 1gNY Strip 1 oz 79 7g 0g 6g

Orange Roughy 1 oz 29 6g 0g 0gPerch 1 oz 34 7g 0g 1g

Red Snapper 1 oz 36 7g 0g 0gSalmon 1 oz 51 7g 0g 2gScallops 1 oz 31 6g 0g 0gSea Bass 1 oz 35 7g 0g 1gShrimp 1 oz 28 6g 0g 0gSurimi 1 oz 28 4g 2g 0gTilapia 1 oz 36 7g 0g 1gTuna 1 oz 32 7g 0g 0g

Ground Turkey Breast 1 oz 66 8g 0g 4gVenison 1 oz 42 8g 0g 1g

FAT OPTIONSFood Serving Size Calories Protein Carbs Fats

Almonds 1 oz 162 6g 6g 14gAlmond Butter 1 tbsp 101 2g 3g 9gAlmond Meal 1 oz 162 6g 6g 14g

Avocado 1 oz 45 1g 2g 4gCashews 1 oz 155 5g 9g 12g

Cashew Butter 1 tbsp 94 3g 4g 8gFlax Seed 1 tbsp 55 2g 3g 4g

Flax, Olive Oil 1 tbsp 119 0g 0g 14gMacadamia 1 oz 201 2g 4g 21g

MCT Oil 1 tbsp 126 0g 0g 14gPeanuts 1 oz 159 7g 5g 14g

Peanut Butter 1 oz 165 7g 6g 14gPistachio 1 oz 156 6g 8g 12g

Sunflower Seed 1 oz 164 6g 6g 14gWalnuts 1 oz 183 4g 4g 18g


Fats: 14g


Carbs: 98gFats: 29g



Oatmeal

Whole Eggs


Fat: 4gBasic Foods:


Brown Rice

MEAL 3


Carbs: 0gFat: 0g



Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5


Fat: 4gBasic Foods:

Tuna

Black Beans

MEAL 6


Carbs: 0gFat: 0g




Oatmeal

MEAL 2Calories:

Protein: 40gCarbs: 29g

Fat: 3gBasic Foods:

Chicken

Brown Rice

MEAL 3


Carbs: 0gFat: 4g


Peanut Butter

MEAL 4


Fat: 0gBasic Foods:

Protein Shake

Simple Carbs

MEAL 5



Black Beans

MEAL 6


Carbs: 0gFat: 4g


Almonds



POOR 1 2 3 4 5 6 7 8 9 10 EXCELLENT

OVERALL RATING

9.3 Out of 10

Excellent546 Ratings

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CARB OPTIONS

FoodServing

SizeCalories Protein Carbs Fats

Black Beans 1 oz 37 2g 7g 0g

Beans CranberryStyle

1 oz 38 3g 7g 0g

Bread, Multi Grain 1 slice 69 3g 11g 1g

Brown Rice 1 oz 31 1g 7g 0g

Couscous 1 oz 31 1g 7g 0g

Granola 1 oz 137 4g 15g 7g

Grits 1 oz 17 0g 4g 0g

Lentils 1 oz 32 3g 6g 0g

Oatmeal 1 oz 20 1g 4g 0g

Oats Steel Cut 1 oz 109 5g 19g 2g

Peas (Green Split) 1 oz 23 2g 4g 0g

Potatoes 1 oz 26 1g 6g 0g

Quinoa 1 oz 34 1g 6g 1g

Whole WheatWrap

1 medium 104 3g 18g 2g

Yams 1 oz 32 0g 8g 0g

Alfalfa Sprouts 1 oz 6 1g 1g 0g

Asparagus 1 oz 6 1g 1g 0g

Bok-Choy 1 oz 3 0g 1g 0g

Broccoli 1 oz 10 1g 2g 0g

Cabbage 1 oz 7 0g 2g 0g

Carrots 1 oz 10 0g 2g 0g

CARB OPTIONS CONTINUED

FoodServing

SizeCalories Protein Carbs Fats

Cauliflower 1 oz 7 1g 1g 0g

Celery 1 oz 4 0g 1g 0g

Cucumber 1 oz 4 0g 1g 0g

Edamame 1 oz 34 3g 3g 1g

Eggplant 1 oz 7 0g 2g 0g

Green Beans 1 oz 9 1g 2g 0g

Iceberg Lettuce 1 oz 4 0g 1g 0g

Kale 1 oz 14 1g 3g 0g

Mushrooms 1 oz 7 1g 1g 0g

Onions 1 oz 11 0g 3g 0g

Peppers, SweetGreen

1 oz 6 0g 1g 0g

Peppers, SweetRed

1 oz 9 0g 2g 0g

Peppers, Rings(Cento)

1 oz 10 0g 1g 0g

Peperoncini 1 oz 11 1g 3g 0g

Pickles 1 oz 3 0g 1g 0g

Romaine Lettuce 1 oz 5 0g 1g 0g

Spinach 1 oz 6 1g 1g 0g

Squash, Butternut 1 oz 13 0g 3g 0g

Tomatoes 1 oz 5 0g 1g 0g

Zucchini 1 oz 4 0g 1g 0g

DAIRY OPTIONS, USE SPARINGLYFood Serving Size Calories Protein Carbs Fats

Cheese 1 oz 113 7g 0g 9g

Cottage Cheese 1 oz 20 3g 1g 0g

Feta Cheese 1 oz 74 4g 1g 6g

Milk 1 oz 14 1g 1g 1g

Yogurt 1 oz 16 2g 2g 0g

RATETHISARTICLE

Showing 1 - 25 of 199 Comments

199 Comments

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Rep Power: 0

Body Statsht:6'3"wt:197 lbsbf:13.0%

Rocks1993Do we eat back any calories that we burn off or no?

Jun 2, 2014 12:43pm | report

Rep Power: 0

Body Statsht:5'9"wt:165.5 lbsbf:12.3%

Tmdpottswhy would you be, its a cut. he put into effect theworkouts your doing and your job and body type tocome up with the meal plan. Unless you are doing lotsof extra cardo then you would just eat what it lists.

Jun 2, 2014 1:00pm | report

Rep Power: 0


glutenfreegirlThis is an egg heavy plan. I can't eat eggs. Finding a goodsubstitute....

Jun 2, 2014 12:48pm | report

Rep Power: 0


akersm1293try silken tofu scrambles/omelettes with some veggies.It takes a little getting used to but it's definitely good ifyou're not an egg person


Rep Power: 0


tateradei gotta make adjustments too...I cant digest dairy so nowhey shakes makes it a bit harder.


Rep Power: 0


dhundley79i can eat them but i dont wanna no more! i hate eggsanymore!

Jun 5, 2014 9:14am | report

Rep Power: 10


bronwynbiroThis is awesome, can't wait to see the results!


Rep Power: 0


da1cjpThis is interesting; I can't wait to try it


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Rep Power: 0


lovesickdrThis is fully detailed i'm so excited..Much love for this.


Rep Power: 0


Shanamarie5490This is EXACTLY what I've been looking for, thanks so much,super psyched to get started!


Rep Power: 0


Jgbrooks757Good luck with it!

Jun 13, 2014 5:41am | report

Rep Power: 0


manojmjhi , today is my first day feeling excited !!!

Jun 27, 2014 7:16pm | report

Rep Power: 0

Body Statswt:155.8 lbs

darthzaraI don't see whole fruit as part of the nutrition plan. is that right?What would you recommend for those times when you have ahankering for something sweet?


Rep Power: 0


tateradei would think a banana would be ok, but when is thequestion


Rep Power: 0


ljgregoryHe does suggest a "simple carb" at meal 4 for eachweek, so maybe this would be the best time to consumesome fructose?


Rep Power: 0


danielzemskiIt's probably because fruits tend to hold on to a lot ofwater weight and make it a little bit harder for acomplete shredded look... just a guess though lol

Jun 2, 2014 10:23pm | report

Rep Power: 0


mantamagic888Almonds are sweet, after all Marzipan is made fromthem. Failing that an apple is always good, naturescandy bar after all! I eat Dark Choc 70% or greater, bit ofsugar and same fats as olive oil.


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Rep Power: 0


DeviantShadowA fruit would be great after heavy lifting along with aprotein shake. But in general you don't see fruits in acut.

Jul 28, 2014 2:28pm | report

Rep Power: 0


3DeeFruits you are considered simple carbs

Feb 2, 2015 2:40pm | report

Rep Power: 0


JuStarksFruit or nah?


Rep Power: 0


Katlinoh#ornah


Rep Power: 0


Moin_pathanHow many protein shakes ? Before and after ? I goes to gymearly in the morning. What about pre workout meal ?


Rep Power: 0


mantamagic888If your cutting fat, BCAA are protein without the caloriesand faster absorption. I use instant BCAA powder, inyour body in 10mins and about 30 calories compared toabout 120 for a protein shake. Skip the pwo shake andjust have a meal an hour after.


Rep Power: 0


prumple40ok,looks good, according to meal plan and daylight in video., itappears to be an afternoon workout between meal 3 - 4.. (meal4 - simple carb, shakes, etc..) guess, move the meal planaround,since i'll be at work during that time.....thanks.


Rep Power: 0


bobzilla34wish this would have been out a month ago lol 2 weeks out asof saturday... Seems like a very solid plan


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