Meal Plan Style

Meal Plan Style

DESIRED MEAL PLAN STYLE
I WILL RECOMMEND YOUR MEAL PLAN STYLE ACCORDING TO YOUR GOALS

AVERAGE MEAL PLAN A:

This would be recommended to you by most nutritionist built around 35 percent protein about 45 percent carbohydrates and 20 percent fat and catered around your personal schedule and work out session. I feel this plan is thorough if you are trying to achieve a certain goal temporarily i.e. Competition, Show, photo shoot, etc.

Meals should be spaced out every 2-3 hours and at least 2 1/2 to 3 hours before bed.

Always 2 1/2 to 3 hours because it’s an optimal approach to stabilize your blood sugar and can also be viewed as short sessions of fasting allowing your body to actually use the food it’s digesting and during this time you may still feel a bit hungry but it’s just your blood sugar returning to normal after the meal that’s why after about 30 minutes of thinking your hungry it soon dissipates. A note to remember… Did you know that about 4 grams of sugar in your overall blood volume is a representation of a normal healthy blood sugar in the human body. I say that to say it does not take a large amount of carbohydrates to function but rather a stronger and more discipline mindset.

DESIRED MEAL PLAN STYLE
I WILL RECOMMEND YOUR MEAL PLAN STYLE ACCORDING TO YOUR GOALS

AVERAGE MEAL PLAN A:

This would be recommended to you by most nutritionist built around 35 percent protein about 45 percent carbohydrates and 20 percent fat and catered around your personal schedule and work out session. I feel this plan is thorough if you are trying to achieve a certain goal temporarily i.e. Competition, Show, photo shoot, etc.

Meals should be spaced out every 2-3 hours and at least 2 1/2 to 3 hours before bed.

Always 2 1/2 to 3 hours because it’s an optimal approach to stabilize your blood sugar and can also be viewed as short sessions of fasting allowing your body to actually use the food it’s digesting and during this time you may still feel a bit hungry but it’s just your blood sugar returning to normal after the meal that’s why after about 30 minutes of thinking your hungry it soon dissipates. A note to remember… Did you know that about 4 grams of sugar in your overall blood volume is a representation of a normal healthy blood sugar in the human body. I say that to say it does not take a large amount of carbohydrates to function but rather a stronger and more discipline mindset.

Unorthodox Meal Plan B:

I would recommend this meal plan to most individuals who are always on the go and don’t necessarily have the time to plan out meals even if you do it all on Sunday!!!

Planning meals day by day or even once on Sunday can be tedious and quite a set up for failure unless you are a very disciplined individual and actually have a designated time to be finished for whatever it is this purpose of the diet was for and prepared to sacrifice the fun life has to offer because everything effects diet, your social life and family outings which can turn into a complete disaster because a fixed diet will leave you feeling a bit ornery at the least so your always on the edge not counting your kids if your fortunate enough to have them too. This meal plan focuses on getting majority of your protein from supplementation since your hunger is dictated off blood sugar anyway this way all you have to do is maintain your calorie consumption every 2 1/2 to 3 hours for the rest of the day which can be done on the go or at restaurants and still come in within your calorie intake a lot easier than weighing out all 21 of your meals on Sunday not counting snacks, protein powders, and shakes along with stuffing your refrigerator with stuff you probably don’t want to eat by Wednesday, anyway Im sure you get my point. This particular meal plan is my personal favorite because unlike a charted out plan you only last and look that way up until your diet is concluded then you usually binge after and gain more weight. With this plan you never fall off and your body fat percentage stays relatively low considering you eat and follow your blueprint year round. So when you want to shred up or change your look your never more than about a month and a half away at the most and this is for life vs a period.

Unorthodox Meal Plan B:

I would recommend this meal plan to most individuals who are always on the go and don’t necessarily have the time to plan out meals even if you do it all on Sunday!!!

Planning meals day by day or even once on Sunday can be tedious and quite a set up for failure unless you are a very disciplined individual and actually have a designated time to be finished for whatever it is this purpose of the diet was for and prepared to sacrifice the fun life has to offer because everything effects diet, your social life and family outings which can turn into a complete disaster because a fixed diet will leave you feeling a bit ornery at the least so your always on the edge not counting your kids if your fortunate enough to have them too. This meal plan focuses on getting majority of your protein from supplementation since your hunger is dictated off blood sugar anyway this way all you have to do is maintain your calorie consumption every 2 1/2 to 3 hours for the rest of the day which can be done on the go or at restaurants and still come in within your calorie intake a lot easier than weighing out all 21 of your meals on Sunday not counting snacks, protein powders, and shakes along with stuffing your refrigerator with stuff you probably don’t want to eat by Wednesday, anyway Im sure you get my point. This particular meal plan is my personal favorite because unlike a charted out plan you only last and look that way up until your diet is concluded then you usually binge after and gain more weight. With this plan you never fall off and your body fat percentage stays relatively low considering you eat and follow your blueprint year round. So when you want to shred up or change your look your never more than about a month and a half away at the most and this is for life vs a period.

Paleo Meal Plan C:

Simply put your calorie intake will be made up from about 35-50% protein with about 35-40 percent carbohydrates along with 10-30 percent fat. All low carb vegetables and some root and tuber vegetables which are considered starchy will be strictly your carbohydrate supply (some paleo dieters allow starchy vegetables and some do not) NO GRAINS PERIOD!!!

More important than the meal itself is making sure your drinking water in between meals, I recommend 24-30 ounces every other hour, your body will only use and absorb about 16-17 ounces a hour but can process about 34 ounces an hour (just a reminder, just because your kidneys can process a liter an hour does not mean you drink a liter an hour repetitively. I will go deeper into this reason in the water manipulation section), you just want to make sure your hunger is controlled in between meals and not caused by dehydration which in most cases is always mistaken for hunger and your just drinking to number one stay hydrated from the strenuous training but also keep hunger at bay while you make it to your next meal.

Only difference between a Paleo meal plan and a Ketogenic meal plan is Keto is a fat based meal plan meaning about 70-80 percent of your calories will come from fat 20-30 percent from protein and about 5-15 percent from carbohydrates.

Paleo Meal Plan C:

Simply put your calorie intake will be made up from about 35-50% protein with about 35-40 percent carbohydrates along with 10-30 percent fat. All low carb vegetables and some root and tuber vegetables which are considered starchy will be strictly your carbohydrate supply (some paleo dieters allow starchy vegetables and some do not) NO GRAINS PERIOD!!!

More important than the meal itself is making sure your drinking water in between meals, I recommend 24-30 ounces every other hour, your body will only use and absorb about 16-17 ounces a hour but can process about 34 ounces an hour (just a reminder, just because your kidneys can process a liter an hour does not mean you drink a liter an hour repetitively .I will go deeper into this reason in the water manipulation section), you just want to make sure your hunger is controlled in between meals and not caused by dehydration which in most cases is always mistaken for hunger and your just drinking to number one stay hydrated from the strenuous training but also keep hunger at bay while you make it to your next meal.

Only difference between a Paleo meal plan and a Ketogenic meal plan is Keto is a fat based meal plan meaning about 70-80 percent of your calories will come from fat 20-30 percent from protein and about 5-15 percent from carbohydrates.

Keto Meal Plan D:

I am strongly against this particular meal format unless you are a diabetic or in a weight restricted sport such as wrestling/boxing or you need to lose water and stay that way for a short time frame to achieve a look or a weight like a model or a bodybuilder. This phase would only be for A ONE WEEK TIME PERIOD PREP ONLY!!!! TO ACHIEVE THAT LOOK OR THAT WEIGHT FOR A PARTICULAR DAY anything more would not honestly be sustainable for life.

You would be eliminating your primary energy source of carbohydrates and sending your body into starvation mode which is also interchangeable with fat burning mode because your body views the process of having no carbs as if your starving and then your body breaks down the protein that make up your skeletal muscle into smaller aminos to be processed through your liver to produce glucose through a process called glucogenasis and this is not what you want so you consume more fat to try to blunt this process as much as possible but this would also come with a cost of losing muscle, a lot of water, and a LITTLE fat to some degree but not in the amount you think or advertised, pounds of fat are lost over a period of time on a consistent diet and training, it is no way around that. To the eye you get very small quick that is what attracts most people to this meal plan but it’s not because of the fat initially, it’s because you have no carbohydrates to hold water which paired with training you need a long with salt and other electrolytes your going to lose through sweat. One carbohydrate holds around 2.5 grams of water, and if you don’t have a supply of carbs your energy is low, you feel faint, your mind is out of it, you are easily irritated, and always hungry because fat or protein does not move your blood sugar carbohydrates do.

“keto flu”

Keto individuals will call this phase “keto flu” and it will pass but, that is only because the human body will simply adapt to anything over time given your genetic make up that time varies. However, my recommendations for this plan have been explained but you cannot sustain this as a lifestyle. This is a carbohydrate restricted based diet, imagine not eating over 50 grams of carbohydrates for the rest of your life… sounds ridiculous and completely unproductive especially if your an athlete and you actually have to compete. So help you god….

A Keto meal plan should only be used at the end of any meal plan when you’ve lost the most weight or body fat of deficit dieting from correct eating and exercise over a length of time and at the end is where you want to taper off the water to achieve your tighter look or drop a FEW pounds to make weight, notice I said a few…

*A NECESSITY, IF YOU ARE GOING TO USE THIS PLAN UNDERSTAND YOU ARE GOING TO NEED SODIUM IN THE BEGINNING TO NULLIFY YOUR HEADACHES FROM YOUR LOW TO NO CARB CONSUMPTION I RECOMMEND A UNPROCESSED SALT LIKE PINK HIMALAYAN SALT BUT TABLE SALT WILL WORK AS WELL. MIX IT IN YOUR FOOD FOR BETTER ABSORPTION AT ABOUT A TEASPOON EVERY OTHER HOUR UNTIL HEADACHE SUBSIDES. BHB HELPS TREMENDOUSLY TO SUBSIDE CRAVINGS AND I RECOMMEND THIS WHEN STARTING KETO.

Keto Meal Plan D:

I am strongly against this particular meal format unless you are a diabetic or in a weight restricted sport such as wrestling/boxing or you need to lose water and stay that way for a short time frame to achieve a look or a weight like a model or a bodybuilder. This phase would only be for A ONE WEEK TIME PERIOD PREP ONLY!!!! TO ACHIEVE THAT LOOK OR THAT WEIGHT FOR A PARTICULAR DAY anything more would not honestly be sustainable for life.

You would be eliminating your primary energy source of carbohydrates and sending your body into starvation mode which is also interchangeable with fat burning mode because your body views the process of having no carbs as if your starving and then your body breaks down the protein that make up your skeletal muscle into smaller aminos to be processed through your liver to produce glucose through a process called glucogenasis and this is not what you want so you consume more fat to try to blunt this process as much as possible but this would also come with a cost of losing muscle, a lot of water, and a LITTLE fat to some degree but not in the amount you think or advertised, pounds of fat are lost over a period of time on a consistent diet and training, it is no way around that. To the eye you get very small quick that is what attracts most people to this meal plan but it’s not because of the fat initially, it’s because you have no carbohydrates to hold water which paired with training you need a long with salt and other electrolytes your going to lose through sweat. One carbohydrate holds around 2.5 grams of water, and if you don’t have a supply of carbs your energy is low, you feel faint, your mind is out of it, you are easily irritated, and always hungry because fat or protein does not move your blood sugar carbohydrates do.

“keto flu”

Keto individuals will call this phase “keto flu” and it will pass but, that is only because the human body will simply adapt to anything over time given your genetic make up that time varies. However, my recommendations for this plan have been explained but you cannot sustain this as a lifestyle. This is a carbohydrate restricted based diet, imagine not eating over 50 grams of carbohydrates for the rest of your life… sounds ridiculous and completely unproductive especially if your an athlete and you actually have to compete. So help you god….

A Keto meal plan should only be used at the end of any meal plan when you’ve lost the most weight or body fat of deficit dieting from correct eating and exercise over a length of time and at the end is where you want to taper off the water to achieve your tighter look or drop a FEW pounds to make weight, notice I said a few…

*A NECESSITY, IF YOU ARE GOING TO USE THIS PLAN UNDERSTAND YOU ARE GOING TO NEED SODIUM IN THE BEGINNING TO NULLIFY YOUR HEADACHES FROM YOUR LOW TO NO CARB CONSUMPTION I RECOMMEND A UNPROCESSED SALT LIKE PINK HIMALAYAN SALT BUT TABLE SALT WILL WORK AS WELL. MIX IT IN YOUR FOOD FOR BETTER ABSORPTION AT ABOUT A TEASPOON EVERY OTHER HOUR UNTIL HEADACHE SUBSIDES. BHB HELPS TREMENDOUSLY TO SUBSIDE CRAVINGS AND I RECOMMEND THIS WHEN STARTING KETO.

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