We have tried our best to make writing a meal plan as simple as possible, but it does involve completing some basic calculations.
To help with this, we have the created the following calculators:
You can also download the following templates:
The meal plan calculations are based on lean body mass (LBM), rather than total bodyweight.
As a result, you will need to estimate your body fat percentage before you can start writing your meal plan.
We recommend using the Navy method, which we explain in detail in the ‘Progress Assessment’ chapter (pg.88).
Note: If you have access to another form of body fat testing, e.g. skinfold calipers or DXA scan, you can use this instead.
The meal plan calculator will guide you through the calculations outlined in the ‘Transformation Numbers’ chapter (pg.30).
Note: You can select any value between 1.3 and 2.2
Note: We recommend using 0.75% to calculate your initial nutrition targets, but you can select any value between 0.25% and 1.5%.
|PROTEIN INTAKE RECOMMENDATIONS|
|Recommended lower limit for individuals who resistance train but struggle to eat a lot of protein||2.0g per kg of LBM|
|Recommended starting point for the average trainee||2.4g per kg of LBM|
|Recommended upper limit to leave enough calories for fat and carbohydrates||2.8g per kg of LBM|
|FAT INTAKE RECOMMENDATIONS|
|Recommended lower limit for individuals who prefer a higher carbohydrate (and lower fat) diet||25% of total calories|
|Recommended starting point for the average trainee||35% of total calories|
|Recommended upper limit for individuals who prefer a higher fat (and lower carbohydrate) diet||45% of total calories|
Bodyweight changes provide valuable feedback, but you need to interpret them carefully.
The progress review system outlined in the ‘How to Make Changes’ chapter (pg.107) is based on changes in your weekly average bodyweight.
The aim throughout your transformation is to lose on average between 0.5-1% of your total bodyweight per week.
DISCLAIMER | Results may vary | Results are based on individual circumstances | Timeframes for results are not guaranteed | Willpower is always required!