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 minus 300 calories on this day. This is a form of calorie shifting that will be used during this program.
Calorie Intake = Current Calorie Level – 300 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 B – Meal # 1
Meal # = 1
Time = Breakfast
Meal Plan = Balanced
Heuvos Rancheros
1 Banana
1 Fish Oil
1 Cup of Caffeine-Free Tea
1 Glass Water with Lime Juice
Meal Plan B – 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 B – Meal # 3
Meal # = 3
Time = Lunch
Meal Plan = Balanced
Healthy Vegetable Beef Soup
1 Fish Oil
1 Cup of Caffeine-Free Tea
1 Glass Water with Lemon Juice
Meal Plan B – Meal # 4
Meal # = 4
Time = Mid-Afternoon Snack
Meal Plan = Balanced
Guacamole Deviled Eggs
1 Fish Oil
1 Glass Water
Meal Plan B – Meal # 5
Meal # = 5
Time = Dinner
Meal Plan = Balanced
Zucchini Noodle Spaghetti and Meat Sauce
1 Fish Oil
1 Glass Water
Meal Plan B – Meal # 6
Meal # = 6
Time = Night Snack
Meal Plan = Balanced
Cottage Cheese Almond Cinnamon Mix
1 Cup of Caffeine-Free Tea
1 Fish Oil
Some Tips and Tricks
– Eat smaller meals towards the end of the day to get your calorie intake slightly lower. This means smaller portions in your last few meals.
– Cut down carbohydrates as the day goes on. Eat most of your starchy and sugary carbohydrates earlier in the day.
– You can eat fibrous carbohydrates throughout the day.
– Eat larger meals during the first half of the day… this is a must because you are right at the 24 hour mark (if you worked out in the morning) from your weight lifting workout – a very important time for building muscle.
– Notice I deleted the fruit from all meals as compared to Meal Plan A. I save fruit for workout days to provide additional nutrition. I also want your overall carbohydrate intake to be lower on this day as you aren't lifting weights today.
