To make the WLC System easier for you, I wanted to give you some meal plan samples.
On this page, you'll find a few samples of what the basic diet should look like.
Notice the types of foods that are listed in these meal plans.
You need to structure your diet in the same way as shown in the sample meal plans on the next few pages.
You can make adjustments to your diet as discussed in the previous section only when you have a few months of experience with the basic diet. Master the basic diet first.
Then make adjustments as needed.
Now, I want you to notice that the meal plans don't reach exact percentages or an exact number of calories. The exact percentages do not matter as much as the food choices you make.
As long as you are within the percentages given below and you choose the best food sources, you will do great.
Stay within these Macronutrient Ratios:
- Protein Ranges: 30 to 50 percent
- Carbohydrate Ranges: 25 to 55 percent
- Fat Ranges: 15 to 30 percent
Muscle Building Ratio Adjustments:
- Protein Ranges: 30 to 40 percent
- Carbohydrate Ranges: 40 to 55 percent
- Fat Ranges: 15 to 25 percent
Fat Loss Ratio Adjustments:
- Protein Ranges: 40 to 50 percent
- Carbohydrate Ranges: 25 to 40 percent
- Fat Ranges: 20 to 30 percent
And if you don't get the percentages exactly right but you're close, you will do great.
The food choices you make will make the biggest differences.
Never let the little things bother you. There is no perfect ratio for protein, carbs, and fat. There are only ranges of ratios that work, and these are the ones that work very well for everyone.
You'll learn to tweak the ratios to give you optimal results as you go through this program.
I also want you to realize that you do not have to eat the same thing every day. It's actually much better to have a large variety of foods in your diet.
As you learn more about foods and the calories, protein, carbs, and fat they contain, you'll get better at substituting foods in your meal plan.
For example, instead of eating a banana with Meal 3 each and every day for 3 months, rotate an apple, orange, grapefruit, or whatever other fruits you like every day. You'll get the benefits of all of those foods instead of only the banana.
Variety is the Key to Getting Benefits from Different Foods
Eating the same thing every day is much easier to plan and much easier to execute, but it gets very boring.
A boring diet will make you want to cheat just to get some variety. A diet with variety always keeps it interesting for you. Different food has different tastes and it's just fun to eat different foods.
Plus, you get so many different nutrients from different foods.
For those reasons, I suggest you substitute good food sources into your diet as given in the example above with the banana.
And remember, you don't have to reach exact percentages each day. Choose good food sources and stay within the ratios, and you'll get very fast results.
Below you will find some sample meal plans for the basic diet. You can design your own diet with the foods you like. I've also included some other bonus sheets to help you.
Your Free Meal Plan Samples and Some Bonuses Are Here for Download:
Here are your free downloads… you will find sample meal plans and an extra bonus sheet below.
You will receive more bonuses to help you plan your meals in the coming sections of the course so keep reading.
Calorie Intake Guide Free Download: Download
Fat Loss Meal Plan Sample Free Download: Download
Muscle Building Meal Plan Sample Free Download: Download
Just right click on the links above to save them to your computer. You can then print them out and use them each day.
Hope you like them.
Your Options are Unlimited
I don't claim to be an expert on all the foods throughout the world.
There will be many types of foods I haven't included in the WLC System.
Use your knowledge of food to help make good decisions. That's why it is very important to read everything on this website so you really understand what is good and what is bad.
Usually, if there are ingredients on a food label that you don't recognize…
The food isn't good for you if it has some ingredient that sounds like chemical concoction.
Stick with the healthy foods that you know and put them all throughout your new diet plan. Your body will transform.
Navigation Links for the WLC System
You are currently within the WLC System section of the website.
Want to read about a different topic? Follow the links below to go to the higher level pages.