Meal Plan Changes

Hi! At 6 weeks out from the Shoot, there have been a couple of changes to the meal plan. There is now more Fish Oil being taken in and carbs are rotated a litte bit more with the higher carbohydrate intake days being when there is more activity and the lower carbohydrate days being when there is less activity. Protein and Fat intake stay the same on each day, only the carbohydrate intake changes.

I’m not a big “calorie counter,” focusing more on serving sizes, but use a basic outline to get an idea of what should be taken in and what each serving size should look like. Here is a sample breakdown outline:

Day 1: am-cardio (mostly sprint intervals, stair sprints, jacob’s ladder intervals, tread mill high/low incline intervals or step mill intervals)

pm-resistance training for upper body: Back/Triceps focus

Daily caloric intake (protein,carbs(includes fruit) and fat): approx 1840

Caloric Breakdown:

Protein: approx 210g= 840cal (approx 35g per meal for 6 meals)

Carbs(includes fruit): 160g= 640cal (40g each with meal 1 and 2, 80 g post workout spread out over 2 meals 1-1.5  hours apart)

Fat: approx 40g= 360cal (egg yolk with breakfast, 1 fish oil cap with 5/6 meals meals, 1 tbsp omega 3.6.9 oil with meals 3 and 4)

Day 2: same as day 1 with resistance training focusing on lower body

Day 3: am- cardio

pm: abs

Daily Caloric Intake: approx: 1520cal

Caloric Breakdown:

Protein: 210g = 840 cal (35g x 6 meals)

Fat: 40g= 360 g (egg yolk with meal 1, fish oil caps with 5/6 meals, 1 tbsp omega 3.6.9 oil with meals 3 and 6)

Carbs: 80g = 320 cal (40g with meals 2 and 2)

Day 4: same as day 1/2 with resistance training for upper body focusing on Chest/biceps

Day 5: same as day 1/2 with resistance training for upper body focusing on Shoulders

Day 6: OFF

Daily Caloric Intake: approx 1360 cal

Protein: 210g= 840cal (35g x 6 meals)

Fat: 40g= 360cal (same as day 3)

Carbs: 40g= 160cal (40g with meal 1)

Day 7: same as days 1,2,4 and 5, begin resistance training split again

Meal plan options are the same as they were at the 10 week out point (for that blog click here).

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