You need to know your current calorie level. If you don't know what I'm talking about, go back to the program home page and please read all articles in order. You need to follow the entire program exactly to get this right.
You will be starting at your current calorie level plus an extra 400 calories on this day. The extra 400 calories can come from the pre and post workout smoothies that you'll be having. More information to follow…
Calorie Intake = Current Calorie Level + 400 Extra Calories
You need to adjust your meals to meet the calorie intake that you need. Experiment for the first couple of weeks and you'll get your calories dialed right in where you need them. You'll become an expert rather quickly.
Meal Plan A – Meal # 1
Meal # = 1
Time = Breakfast
Meal Plan = Balanced
Sweet Potato and Brussels Sprouts Breakfast Hash
1 Banana
1 Fish Oil
1 Cup of Black Tea
1 Glass Water with Lime Juice
Meal Plan A – Meal # 2
Meal # = 2
Time = Mid-Morning Snack
Meal Plan = Balanced
Mixed Nuts, Seeds, and Berries Cereal
1 Fish Oil
1 Glass Water
Meal Plan A – Meal # 3
Meal # = 3
Time = Lunch
Meal Plan = Balanced
Roasted Chicken and Fall Vegetables
1 Apple
1 Fish Oil
1 Glass Water
Meal Plan A – Meal # 4
Meal # = 4
Time = Mid-Afternoon Snack
Meal Plan = Balanced
Guacamole Deviled Eggs
1 Orange
1 Fish Oil
1 Glass Water
Meal Plan A – Meal # 5
Meal # = 5
Time = Dinner
Meal Plan = Balanced
Thai Beef Lettuce Wraps
2 Sticks Celery
1 Carrot
1 Fish Oil
1 Cup of Caffeine-Free Tea
1 Glass Water with Lemon Juice
Meal Plan A – Meal # 6
Meal # = 6
Time = Night Snack
Meal Plan = Balanced
Cottage Cheese Almond Cinnamon Mix
1 Cup of Caffeine-Free Tea
1 Fish Oil
400 Extra Calories can come from pre and post workout smoothies (next page). You can scale the recipes up and down as needed to help you reach your diet plan targets. At first, this will take some experimentation and effort. You’ll get the hang of it after a few weeks, though, and you’ll have it down perfectly.
