It’s very easy to develop your very own custom meal plans.
All you have to do is use the meal plan layouts included with the WLC System.
You can choose a muscle building meal plan layout or a fat burning meal plan layout.
Once you have the healthy meal plan layout, just insert the foods you like most from the best foods list we provide to you.
This is going to be the most work you have to do, but this isn’t going to be difficult at all once you get the hang of it.
It’s pretty simple, and you get a customized diet plan that works for you with the foods you want.
Use The WLC Log Book to Help You
You’ll need a calculator to add up your totals and calculate percentages. This may be difficult at first for some of you, but work through this because you absolutely need to learn this to make the best progress.
The WLC Log Book has all the calculators included.
You first need to have your calorie targets and protein, carb, and fat targets for each meal plan.
For example, let’s say that I want to design a meal plan for 3000 calories, and I want 30% protein, 50% carbohydrates, and 20% fat.
3000 Calories Example with 30% P, 50% C, and 20% F
30% Protein = 900 calories from protein / 4 calories per gram = 225 Protein Grams
50% Carbs = 1500 calories from carbs / 4 calories per gram = 375 Carb Grams
20% Fat = 600 calories from fat / 9 calories per gram = 67 fat grams
Targets: 225 P, 375 C, and 67 F
Now you can divide those numbers by 6 meals per day to get a better idea of what you need in each meal.
Then adjust these numbers to higher carb intakes during the first part of the day and higher fat intakes during the later parts of the day. Protein can stay constant throughout the day.
3000 calories / 6 meals = 500 calories per meal
225 grams of protein / 6 meals = 38 grams of protein per meal
375 grams of carbs / 6 meals = 63 grams of carbs per meal
67 grams of fat / 6 meals = 11 grams of carbs per meal
There, you now have base numbers to design your diet. All you have to do is plug in the best food sources, get nutrition facts from the labels of your foods, add up totals, and adjust to meet your targets.
You’ll become very good at this with some practice.
So Let’s Practice With a Few Meal Examples…
Continuing with the above example, let’s create a custom meal plan to fit the targets above.
We’re trying to reach 225 grams of protein, 375 grams of carbohydrates, and 67 grams of fat for the day.
Put a meal plan together, see where you’re at, and then re-adjust as needed. Keep making slight adjustments until you get very close to the targets for protein, carbs, and fat.
Here’s a sample meal plan:
4 whole eggs
1 whole grain bread
1/2 cup oatmeal
4 fish oil capsules
Totals: 34P, 75C, 18F = 600 Calories
2 scoops whey
1/2 cup raw oats
1 tbls flax oil
Totals: 53P, 57C, 19F = 610 Calories
6 oz chicken breast
1 sweet potato
1/2 cup lima beans
1 tbls salad dressing
broccoli and carrots
Totals: 53P, 67C, 18F = 640 Calories
5 oz tuna
2 whole grain bread
4 fish oil capsules
Totals: 39P, 41C, 11F = 420 Calories
8 oz extra lean beef
1 red potato
4 flax oil capsules
Totals: 46P, 35C, 14F = 450 Calories
1/2 cup cottage cheese
1 scoop casein protein
4 fish oil capsules
Totals: 50P, 9C, 7F = 300 Calories
Grand Totals for The Above Meal Plan
275 Grams of Protein
284 Grams of Carbohydrates
87 Grams of Fat
So, we are too high in protein by about 50 grams, too low in carbohydrates by about 90 grams, and too high in fat by about 20 grams.
We can easily adjust this on the go each day.
You can out the scoop of casein protein in Meal 6 to delete about 25 grams of protein. Cut the 2 scoops of whey protein in Meal 2 to only 1 scoop. You are then right at your protein target for the day.
To get the fat intake down, you can cut the 1 tbls of flax oil and salad dressing down to 1/2 tablespoons.
Now all you need to do is add about 90 grams of carbohydrates into the mix. Try to do this earlier in the day. Add another piece of whole grain toast to breakfast and add more carbs to meals 2 and 3.
Then you are finished. Yes, it takes some time to plan your meals but it’s very easy once you get the hang of it.