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MY PLAN

INTRO GYM WORKOUT

HOME WORKOUT NUTRITION

CARDIO ROUTINE MOBILITY

STRETCHING GYMLYNGO

SUPPLEMENTS RECIPE BOOK

If there are any ingredients in your plans that

feels oF for you or that you need to replace
please don’t hesitate emailing us those
ingredients stating their grams to
degwysKtnessandnutrition@gmail.com and we
will change them for you.
Your Nutrition Program!

This program is all about flexibility and variety. You will be provided
with a full 7-day meal plan with many various meals. I promise it won’t
be boring!

Here is how it works.

Each day that has been planned out for you contains the same calorie
range. This makes you free to mix and choose your favorite days in
case you don’t want to follow the plan as it is.

Swap or repeat days as you like BUT do not pick and choose MEALS
from different days as they do not fall within the same calorie range;
this will CHANGE your calories and you might stop seeing results.

GUESS WHAT! You can also choose when to consume these meals
throughout the day. It doesn’t really matter how you do it. You can
have breakfast for lunch, lunch for dinner or snacks for breakfast; it
doesn’t really matter.

Your body doesn’t know what time it is and it doesn’t care. What is
important is meeting your requirements for fats, protein, and
carbohydrates at the end of each day.

Make sure you read the meal plan carefully, measure and weigh all
your food so that you consume the exact amount that I have listed for
you. Following the meal plan incorrectly will lead to slow or no results.
Additionally, aim to drink 4 liters of water per day, proper hydration is
required.

It would be a good habit to meal prep ahead of time. You don’t have to
prepare the entire week’s meals. Meal preparation can look like this:
you prepare lunch and dinner for 2 or 3 days or make sure you have all
the meal components and everything chopped and ready to go. Find
what works and stick to it. Preparation is HUGE! IT’S KEY TO
STAYING CONSISTENT.

Weighing Food is key to tracking calories and macronutrients. That’s

why you should weigh all your food. So if you don’t have a food scale
yet, it’s time to go buy one.
Note: All ingredients must be weighed before cooking. For example,
you have weighed the rice first and then cook it.

If you are cutting down and shredding fat you will have a refeed day,
which is usually the 7th meal plan in your program. You should take
your refeed day once every two weeks to help boost your mood and
your hormones to keep burning fat like a machine.

Month 2

Meal Plan 1 Meal Plan 2

Meal Plan 3 Meal Plan 4

Meal Plan 5 Meal Plan 6

Meal Plan 7

Meal Plan 4

MEAL 1

BREAKFAST
Buy food coma the
online recipe book
for 13.2$

CALORIES PROTEIN CARBS FATS

381 34 17.25 20
 Tomato 150 g

 Change Ingredient (22 Options)

 Whole Egg (Un-Cooked) 200 g

 Change Ingredient (7 Options)

 Skimmed Milk 200 g

 Change Ingredient (18 Options)

MEAL 2

B-SNACK

CALORIES PROTEIN CARBS FATS

176 7 21.8 8
 Milk Full Fat 200 g

 Change Ingredient (8 Options)

 Apple 90 g

 Change Ingredient (27 Options)

MEAL 3

LUNCH

CALORIES PROTEIN CARBS FATS

659 64 54.1 19
 White Rice (Uncoooked) 60 g

 Change Ingredient (9 Options)

 White Fish 310 g

 Change Ingredient (5 Options)

 Green Beans 70 g

 Change Ingredient (18 Options)

MEAL 4

L-SNACK

CALORIES PROTEIN CARBS FATS

136 2 10.5 11
 Orange 70 g

 Change Ingredient (26 Options)

 Pecans 15 g

 Change Ingredient (11 Options)

MEAL 5

DINNER

CALORIES PROTEIN CARBS FATS

551 71 18.3 20
 Olive Oil 10 g

 Change Ingredient (2 Options)

 Turkey Breasts 310 g

 Change Ingredient (7 Options)

 Chickpeas 30 g

 Change Ingredient (7 Options)

NUTRITION FACTS
Amount

Calories 1903

Fat 78

Carbs 120

Protein 178

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