NUTRITION PLAN

Recommended Intake For You: 2200 Calories Daily

Based on the information you submitted, this is your recommended caloric starting
point for gaining lean muscle at an optimal rate while keeping body fat gains to a
minimum.

I’ve configured this as accurately as possible according to your individual body stats,
activity level and goals, but do keep in mind that all calorie calculations should be
treated as estimations at the start and then adjusted up or down according to how
your body responds.

For a proper lean bulk you should be gaining somewhere in the range of about 0.5-0.75
pounds of overall body weight per week as an approximate figure. If you’re gaining
much less than this then you’re probably not putting on muscle at your full potential,
and if you’re gaining much more then you’re likely putting on an excessive amount of
body fat.

If you find that your weight is remaining stagnant from week to week then you’ll want
to increase your daily intake by 150 calories until you begin falling within this range. On
the other hand, if you’re gaining body weight much faster than this on a consistent
basis, you should do the opposite and decrease your calories.

Protein: Protein intake should be set at 0.8-1g per pound of body weight daily. This
amount will be enough to maximize protein synthesis, though going higher is fine if
you prefer it.

Carbs/Fat: Your carb to fat ratio can just come down to personal preference. There is
no “magical” macronutrient breakdown that will produce significantly better gains
than another, and your primary focus should simply be on meeting your total daily
calorie target and hitting your protein minimum.

Water Intake: There is no precise quantity of water you must drink per day (since this
is influenced by activity level, climate and other factors), but just aim for whatever
amount keeps your urine on the clearer side most of the time.
Meal Timing: You can space your meals out however you’d like during the day based
on what is most enjoyable and convenient for you. For optimal muscle building results
though, you should consume at least 2 (and ideally 3) separate protein feedings per
day containing at least 25g of high quality protein each.

Food Selection: The bulk of your diet should be based around nutrient rich, minimally
processed whole foods. This will provide you with the fiber and micronutrients needed
for maximum health and performance. As long as this makes up at least 80-90% of
your total calories, the remaining amount can be derived from whatever “treat foods”
you desire. This will not negatively impact your results if total calories are equated.

Here is a list of high quality foods that fall into each macronutrient category…

PROTEIN CARBOHYDRATES FATS

Chicken Breast All Types Of Fruit Nuts

Turkey Breast All Types Of Vegetables (peanut, almond, walnut,
cashew, pecan,
Lean Beef Oatmeal macadamia, hazelnut)
Lean Pork Brown Rice / White Rice Natural Nut Butters
Whole Eggs Potatoes (peanut, almond etc.)

Egg Whites Sweet Potatoes Seeds

(sunflower, sesame,
Low-Fat Cottage Cheese Yams flaxseed, pumpkin)
All Types Of Fish Quinoa Healthy Oils
(salmon, tuna, tilapia, halibut, Couscous (olive oil, flaxseed oil)
cod, bass, trout etc.)
Ezekiel Bread Fatty Fish
Other Seafood (salmon, tuna, mackerel,
(shrimp, crab, lobster, Whole Grain Bread
herring, trout, sardines)
scallops, oysters etc.) Whole Grain Cereals
Skim Milk Fish Oil
Bagel
Low-Fat Greek Yogurt Avocado
Granola
Protein Powder Coconut Oil
Cream Of Wheat
Protein Bars/Snacks Whole Wheat Pita (A good portion of your fat
Plant-Based Sources intake will be derived
Whole Wheat Tortilla automatically from the
(tofu, beans, lentils, tempeh,
Whole Wheat Pasta natural fat content of your
chickpeas, edamame, green protein and carbohydrate
peas, amaranth, seitan, meat sources, and you can then fill
substitutes etc.) in your remaining daily
needs with the healthy fat
sources listed above)
Food Flavorings: Here is a partial list of low calorie sauces and condiments that can be
used to flavor your meals…

• Salsa
• Reduced Sugar Ketchup
• Sriracha
• Low Sodium Soy Sauce
• Hot Sauce
• Low Calorie Salad Dressing
• Natural Tomato Sauce
• Taco Sauce
• Fish Sauce
• Oyster Sauce
• Tzatziki Sauce
• Mustard
• Worcestershire Sauce
• Vinegar
• Gravy
• Light Sour Cream
• Low Carb Steak Sauce
• Green Chili Sauce

On the following page you’ll find a sample of what a typical day of eating might look
like at your recommended calorie level.

If you find the meal plan helpful and want additional options to
choose from then you can upgrade to my complete
Body Transformation Blueprint program.

The Blueprint includes a variety of bulking and cutting plans

starting at 1200 calories and working all the way up to 4500, so you
can continue to adjust as your results improve over time.

You’ll also get access to my Body Transformation Cookbook which

contains 220 delicious, macro-friendly recipes and smoothies that
can be easily incorporated into your eating plan to support your
goals.

With just a bit of proper planning, it is absolutely possible to enjoy

delicious meals throughout your entire day while getting into the
best shape of your life at the same time.
 2200 CALORIE MEAL PLAN
MEAL #1 FOOD CALORIES PROTEIN CARBS FAT
1 whole egg 69 6 0 5

1 egg white 16 4 0 0
BREAKFAST

2 slices whole grain toast 170 8 30 2

1 teaspoon butter 36 0 0 4

120g blueberries 72 1 17 0

TOTAL 363 19 47 11

WORKOUT
MEAL #2 FOOD CALORIES PROTEIN CARBS FAT

3/4 scoop protein powder 89 18 2 1

250ml unsweetened almond milk 31 1 0 3

120g banana 116 1 28 0

SHAKE

25g natural peanut butter 169 8 5 13

ice as needed 0 0 0 0

(Blend above ingredients into a shake. Add water to thin if necessary or additional sweetener if desired.)

TOTAL 405 28 35 17

MEAL #3 FOOD CALORIES PROTEIN CARBS FAT

80g cooked chicken breast OR 80g turkey
127 25 0 3
breast OR 105g tilapia OR 135g shrimp
LUNCH

240g cooked white or brown rice 266 7 55 2

125g cooked broccoli 48 3 9 0

 TOTAL 441 35 64 5

MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

50g oatmeal (dry measurement) 191 7 34 3

1 tablespoon honey 72 0 18 0
SNACK

110g sliced apple 64 1 15 0

30g mixed nuts 195 6 9 15

TOTAL 522 14 76 18

MEAL #5 FOOD CALORIES PROTEIN CARBS FAT

85g cooked lean beef 149 26 0 5

250g cooked sweet potato 232 5 53 0

DINNER

125g cooked carrots 44 1 10 0

1 teaspoon extra virgin olive oil 45 0 0 5

TOTAL 470 32 63 10

DAILY TOTALS 2201 128 285 61