MEAL PLANS AND DOWNLOADS

The single most important variable in changing body composition is nutrition. A large percentage of your results are going to come from your nutrition choices. Some diets aren’t sustainable and lead to a poor relationship with food and body image. A good nutrition plan that is:

  • Sustainable
    You should be able to continue improving your body composition without drastic highs and lows.

  • Enjoyable
    Who wants to live in a world where you’re not allowed an occasional slice of pizza or cake?

  • Effective
    If it doesn’t work, why do it? We aim to get you the best results as quickly as possible. Consistency and patience are key on this journey. More on that later.

 

Proper nutrition will yield results beyond what you see in the mirror. Your brain function will improve. You will have more sustainable energy. Your overall quality of life will improve. Your workouts will be more satisfying.

These plans are a change in the way you live - for the better. Commit now to changing the way you eat and view food. Commit to this lifestyle change. Patience and consistency will yield what you want.

Nutrition is not one size fits all. Everyone knows a person that can eat fast-food for breakfast, lunch and dinner and stay lean and muscular. Our bodies are unique and respond differently to food. Our aim is to offer a nutrition plan that fits your lifestyle.

 

Balanced Meal Plan

This meal plan will help you simplify the process by providing you with a meal plan that is balanced in proteins, fats and carbs.  Download your plan here:     

High Protein Muscle Build

This plan is for gaining muscle.  This is a lot of food and a lot of protein.  This plan is not for you if you are trying to loose weight. Protein is made up of smaller units known as amino acids. Of the 22 amino acids, 9 are considered "essential," meaning they must be consumed in food because your body can't make them. Importantly, some foods provide better protein than others based on their amino acid profile. Generally speaking, animal products are considered "complete protein" because they contain all the essential amino acids in the optimal amounts that your body needs. These include eggs, dairy, meat, fish and poultry.

Vegetable proteins don't provide adequate amounts of every essential amino acid but can be combined with other plant sources to make complete protein. Beans, legumes, grains, soy, nuts and seeds are examples of high-protein plant foods.

Although protein quality is important, the amount of protein you consume is key. Download the High Protein Muscle Build Meal Plans

KETOGENIC DIET

A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to as many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc.

When you eat something high in carbs, your body will produce glucose and insulin.

  • Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.

  • Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.  Two plans are available. One is more detailed than the other.   If you do the Keto Plan, pleae make sure you do the Keto tests every 5 days to make sure you are getting your body in ketosis and keeping it there. See Chad at the box and he can explain more. 

 

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

Counting Macros

No matter what plan you choose, you will still be counting macros if you are a beginner. It’s very important to learn about what foods contain different macronutrients. This really is the only way to find long term success. If you are educated on how much protein, carbohydrates, and fats are in the foods you eat, your chance of long term success goes through the roof!

Tracking your macros perfectly forever is no way to live your life. It’s not realistic and we know this! We find that 2-3 months is the sweet spot for people to learn enough about food to start eating intuitively (stay on a plan but estimate your macros). If you have extreme goals like getting sub 5-8%(men) - 11-14%(women) - body fat, you will most likely need to count macros to achieve a goal like this. But achieving or maintaining 8-10%(men) - 14-17%(women) - Is completely reasonable through intuitive eating.

BASIC FLEXIBLE DIETING - GOAL - CUSTOMIZABLE FOR ANY GOAL

The flexible dieting plan is perfect to fit any goals. Using the macro calculator, you will be able to choose your goal and the plan will be customized to fit those goals.

WHO IS THIS DIET GOOD FOR?
  • Beginners excel with this plan.

  • If you like consistency, pick this plan.

  • People who struggle with extreme short term caloric restriction required for carb cycling.

  • If you are lean and your main focus is to gain weight, pick this plan.

WHO STRUGGLES WITH THIS DIET?
  • If your goal is to lose weight and you have a big appetite this plan may be a little more difficult because you will be in a caloric deficit every day. (As opposed to carb cycling where you are allowed to eat in surplus on certain days of the week.)

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