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    Garret's Personal Diet Plan!: Meal 1

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    garrett
    Garret's personal diet plan consists of 6 meals per day with a macronutrient breakdown of 45% protein, 40% carbs, and 15% fat. The goal is for Garret to gain muscle while maintaining leanness. Each meal includes a protein and carb source, with the daily calorie intake set at 3,400 calories to support muscle growth. The diet emphasizes frequent eating and staying hydrated to optimize metabolism and muscle recovery.

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    Garret's Personal Diet Plan!: Meal 1

    Uploaded by

    garrett
    141 views2 pages
    Garret's personal diet plan consists of 6 meals per day with a macronutrient breakdown of 45% protein, 40% carbs, and 15% fat. The goal is for Garret to gain muscle while maintaining leanness. Each meal includes a protein and carb source, with the daily calorie intake set at 3,400 calories to support muscle growth. The diet emphasizes frequent eating and staying hydrated to optimize metabolism and muscle recovery.

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    Garret's Diet

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    Garret's personal diet plan consists of 6 meals per day with a macronutrient breakdown of 45% protein, 40% carbs, and 15% fat. The goal is for Garret to gain muscle while maintaining leanness. Each meal includes a protein and carb source, with the daily calorie intake set at 3,400 calories to support muscle growth. The diet emphasizes frequent eating and staying hydrated to optimize metabolism and muscle recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    141 views2 pages

    Garret's Personal Diet Plan!: Meal 1

    Uploaded by

    garrett
    Garret's personal diet plan consists of 6 meals per day with a macronutrient breakdown of 45% protein, 40% carbs, and 15% fat. The goal is for Garret to gain muscle while maintaining leanness. Each meal includes a protein and carb source, with the daily calorie intake set at 3,400 calories to support muscle growth. The diet emphasizes frequent eating and staying hydrated to optimize metabolism and muscle recovery.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Garret’s Personal Diet Plan!

    Time: Meal Protein Carbs Fat Calories

    Meal 1 • 5 egg whites 55 80 6 709

    • 2 egg whole

    • 1 cup of Old Fashion Style Oatmeal

    • Multi-Vitamin Pack

    Meal 2 •
    2 scoops of Protein Powder Shake 44 57 1 400
    • 1 Banana
    Meal 3 • 7oz. Steak 43 41 12 432

    • 1 Large size Sweet Potato

    Meal 4 • 12oz chicken breast 65 47 10 484

    • 1 large sweet potato

    Meal 5 • 8 Oz. Steak 59 65 12 584


    (2Hours
    • 1 Large Sweet Potato
    Before
    Gym)

    Meal 6 • Tilapia 20oz 112 25 16 790


    (1Hour
    • Half a Cup of Old Fashion Style
    Before
    Oatmeal
    Bed)

    378 315 57 3400


    Alright Garret. So here is what your diet consists of:

    45%: Protein

    40%: Carbs

    15%: Fat

    Your goal is to gain muscle, but let’s try to maintain lean muscle mass without adding to
    much fat. Once you begin the exercise regime I have listed below, your BMR (Basal Metabolic
    Rate) will be 3,100 calories a day. That is the amount of calories your body burns a day. So
    3,100 calories a day is what you need to sustain life. But we want you to gain muscle, and
    stay lean at the same time. So I raised your BMR from 3,100 to 3,400 calories a day. raising
    your BMR by 300 calories will allow your body to go into a catabolic state to will you will start
    gaining muscle, plus the food you will be eating will be low in fat so that fat isn’t gained.
    Basically Protein is the essential key in gaining muscle size, which is why I have it at 45% of
    your diet. Now since your diet is very, very low in fat. You will be burning a vast amount of fat
    stores currently in your body. You will be eating 6 meals a day. The reason as to why I have
    you eating this many meals a day is first, you are going to be eating more to gain more lean
    muscle mass. Also having spaced your meals 1 1/2-3 ½ hours a part will keep your
    metabolism running the entire day, thus burning calories every single second of the day. You
    can have a cheat meal once a week. You should be drinking at least a gallon of water a day.
    Staying hydrated will help keep your muscle replenished and growing. Water will make your
    skin clearer, maximize your longevity, and just make you a healthier person in general. If you
    have any questions, please feel free to contact me at my personal email:
    [email protected]

    Here are the supplements that I currently use, and you should use too:

    • Protein Powder

    • BCAA’S

    • Multi-Vitamin

    • Creatine

    I left your meal times blank because of your different schedules. Just remember to keep the
    meals spaced apart within the hours given above.

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