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.
For Meal Plan M (Maintenance), you will be at your current calorie level without any increase or decrease in calories.
Calorie Intake = Current Calorie Level
This is the meal plan you'll use ONLY for your rest week. Rest and recover from the great workouts that you've completed and enjoy your new body and new health.
Meal Plan M – Meal # 1
Meal # = 1
Time = Breakfast
Meal Plan = Balanced
Whole Egg, Bacon, and Veggie Omelet
1 Fish Oil
1 Cup of Caffeine-Free Tea
1 Glass Water
Meal Plan M – Meal # 2
Meal # = 2
Time = Lunch
Meal Plan = Balanced
Spicy Salmon and Cabbage Salad
1 Fish Oil
1 Cup of Caffeine-Free Tea
1 Glass Water
Meal Plan M – Meal # 3
Meal # = 3
Time = Dinner
Meal Plan = Balanced
Healthy Chicken Fiesta Salad
1 Fish Oil
1 Cup of Caffeine-Free Tea
1 Glass Water
Some Tips and Tricks:
– This is the meal plan for your rest week. I want you to keep the calories the same for each day of this rest period.
– The calories will stay high because your body will continue to “fully” recover from the weight lifting workouts.
– Keep the sources of food good here because you will not be doing any vigorous activity at all. Do not exercise during this rest week.
– If you eat only the best sources of food, keep calories high, and rest well during this week you can build more muscle. The rest week is needed to set you up for the next program.
– I want you to only eat 3 meals per day so you get a break from all the meals during your rest week. You'll get back to eating more often very soon so enjoy the break from eating. If you need to add a few snacks in between meals from hunger, that's fine too.
– I know you might not believe me now, but eating more to build muscle and can be very difficult along with the amount of water you will be drinking. So enjoy your week off from eating 6 meals or more per day.
IMPORTANT NOTE: The above meal plan is just a sample. I don't want you to eat the same thing every day of the week. Change it up to get different nutrients from different foods.
