Sample Meal Plan w/ Macro Calculation

Above is an example of a spreadsheet I’ve used for myself and my clients to create a customized meal plan. As you can see the above macro split is roughly 50%/30%/20% . That’s 50% of total daily calories, which is 1721 in this example, consists of Protein. 30% consists of carbs and 20% is fats. There are also 2 high carbs days in this meal plan. These high carb days are CONTROLLED and extends the “life” of your metabolic rate by preventing it from slowing down as quickly as it would without these days. The body is forever adapting and ensuring its own survival. So if you reduce your calories to 1000 a day, your metabolism will eventually slow down and adapt to functioning on the 1000 calories. If not, you will continue to lose weigh forever and ever and wither away into oblivion, and we don’t want that. So, the body metabolism is constantly adapting to what its being fed, which is why most diets fail, they don’t adapt with the body. Now you may want to start off at a higher caloric intake depending on your metabolic rate. They’re multiple sites and formulas to calculate this number. So lets say you are doing weigh ins every Monday morning and you are losing roughly 2lbs a week on this plan while doing 3 days of cardio for 30 minutes (read cardio post for types of cardio). On the 5th week, the scale doesn’t move and you believe you’ve plateau. [Now to be sure you’ve actually hit a sticking point because the scale doesn’t always tell the whole story, you can wait another week to weigh yourself or perform visual checks w/ pictures or measurements. ] So when you eventually hit a sticking point, because it will happen, you would then reduce your total calories to lets say 1500 a day and increase cardio to 4 days a week 40 minute sessions. And so on and so forth. I may have anywhere from 3-5 of these meal plan for a client, each one containing fewer calories than the previous one. Now you can only reduce your calories so much before it gets to an unhealthy level. When you start to approach this, just steadily increase your cardio as you see fit. After you’ve blasted away your body fat and reached your ideal body, I wouldn’t recommend you start back eating how you were before. Nor would I recommend your calories stay super low to maintain your figure. What I would recommend is that you “reverse diet” to build your metabolism and allow you to consume more calories without gaining an additional weight. I’ll provide a post on reverse dieting in detail to further explain.

24 Replies to “Sample Meal Plan w/ Macro Calculation”

  1. I loved as much as you’ll receive carried out right here.
    The sketch is attractive, your authored subject matter stylish.
    nonetheless, you command get got an shakiness over
    that you wish be delivering the following. unwell unquestionably
    come further formerly again since exactly the same nearly very often inside
    case you shield this hike.

    P.S. If you have a minute, would love your feedback on my new
    website re-design. You can find it by searching for “royal cbd” –
    no sweat if you can’t.

    Keep up the good work!

  2. First of all I want to say superb blog! I had a quick question that I’d like to ask if
    you don’t mind. I was curious to find out how you center yourself and clear your thoughts before writing.

    I have had difficulty clearing my mind in getting my
    ideas out. I truly do enjoy writing but it just seems like the
    first 10 to 15 minutes are usually wasted just trying to figure out how to begin. Any recommendations or hints?

  3. If you want to use the photo it would also be good to check with the artist beforehand in case it is subject to copyright. Best wishes. Aaren Reggis Sela

  4. If you want to use the photo it would also be good to check with the artist beforehand in case it is subject to copyright. Best wishes. Aaren Reggis Sela

  5. Piece of writing writing is also a fun, if you be familiar with after that you can write if not it is difficult to write. Rebecka Reginauld Golden

  6. You made some fine points there. I did a search on the topic and found nearly all folks will go along with with your blog. Alysa Quent Bradman

  7. Hi, every time i used to check website posts here in the early hours in the daylight, since i love to learn more and more. Jolene Early Buxton

  8. I am actually delighted to glance at this weblog posts which carries lots of valuable information, thanks for providing these kinds of information. Shaina Conant Nova

  9. I was looking through some of your blog posts on this site and I conceive this website is really informative ! Keep putting up. Eran Hillier Lukey

  10. Great day! I might have sworn I’ve visited this site before however subsequent to perusing a portion of the articles I understood it’s different to me. In any case, I’m surely satisfied I unearthed it and I’ll be bookmarking it and inquiring as often as possible.

  11. Having read this I thought it was rather enlightening.

    I appreciate you finding the time and effort
    to put this content together.
    I once again find myself spending a lot of time both reading and posting
    But so what, it was still worth it!

Comments are closed.