Introduction

When following this meal plan, it is very important that

you take into consideration that this was created on a very
specific schedule. For me to create a meal plan on
everyones schedule would just not be possible. If this meal
plan does not fit with your schedule exactly, it is crucial
that you do follow the guidelines to ensure optimal results.
No carbs for breakfast
Carbohydrates should only be consumed surrounding
your workout
Do not mix your carbohydrates with your fats
Do not consume fats immediately before training
Do not consume fats immediately after training
Some of you may be unable to schedule 6 meals into your
day. Some may be forced to consume their daily calories in
5, 4, or een ! meals due to their hectic scheduling and"or
commitments. #his is totally fine ... $the best diet is the one
you follow%. #he idea here is sim&ly to stay as close to the
&rogram as &ossible for best results. ' hae done my best
creating a meal schedule that will cater to the ma(ority of
you exactly. )thers may hae to make small ad(ustments.
#his metabolic meal design was created s&ecifically to
o&timi*e the amount of fat you burn without doing anything
unhealthy or extreme. #his meal &lan was created based on
real science and real results and +if followed correctly, will
&ut you in a fat burning *one around the clock.
Now ' know that burning fat around the clock sounds great
and all-but what ./0112 se&arates this meal &lan from
the rest is its ability to kee& you anabolic. 0nabolism is the
state we are in when we are growing and is crucial for
maintaining or een building new muscle.
So if you are ready to burn fat in your slee& while
maintaining all of your hard earned muscle, all without
cutting your carbs or staing yourself...
then lets get started!
Meal Layout
Breakfast: Protein + Fats
PreWorkout: Protein + Carbohydrates
(1000 mg L-Carnitine)
Post Workout: Protein + Carbohydrates
(5,000 mg BCAA + 4,500 mg L-G!tamine)
Recovery Meal 1: Protein + Carbohydrates
(1,"00 mg Fish #is)
Recovery Meal 2: Protein + Carbohydrates
(1,"00 mg Fish #is)
Dinner: Protein + Fats
Metabolic Meal Macros
Carbohydrates Protein Fats
Oatmeal
Wheat bread
Whole grain pasta
Potatoes
Brown rice
Fruits
Vegetables
Sweet Potatoes
uinoa
!ams
Chic"en breast
#ed meat
$gg whites
Whey
%ur"ey&Ground,
sliced, burgers'
Cottage cheese
Fish
Mil" &2%, 1%, or soy'
Beans
Olive oil
Peanut butter
Almonds
Flax seed oil
Avocado
Salmon
Almonds
Mixed Nuts
Almond Butter
Cashews
Meal () Meat * +uts Brea",ast
3rotein Carbohydrates 4ats
Create a slow and
steady rise in blood
sugar. 0llow blood
sugar to stay stable
for a longer &eriod.
5 o* of Steak,
6urgers, 7round
6eef, or Chicken
6reast 8 9:4 ;hole
/ggs
None. <nless you
do not hae access
to mixed nuts this
morning, if so,
include low
glycemic"low
fructose fruits.
=andful of mixed
nuts>
3eanuts, Cashew,
0lmonds,
?acadamia
Meal -) Pre Wor"out
3rotein Carbohydrates 4ats
7et a nice boost and
steady stream of
energy for your
workout.
4ast acting &rotein>
4ish, ;hey, or
'solate 3rotein
Slow releasing
carbohydrates>
6rown rice,
oatmeal, sweet
&otatoes, wheat
&asta
No fats should be
consumed before a
workout.
Meal .) Post Wor"out
3rotein Carbohydrates 4ats
3reent catabolism
and trigger
anabolism for
continuous growth.
;hey 3rotein >
4astest acting
&rotein source
4ast acting
carbohydrates>
=oney, dextrose,
banana
Slow releasing
carbohydrates>
)atmeal, wheat
bread
None
Meal /) #eco0ery Meal (
3rotein Carbohydrates 4ats
3reent &rotein
breakdown and
re&lenish energy.
Chicken breast,
steak, ground turkey
Slow releasing
carbohydrates>
Sweet &otatoes,
brown rice,
oatmeal, &otatoes,
wheat &asta
4ish )ils
Meal 1) #eco0ery Meal -
3rotein Carbohydrates 4ats
3reent &rotein
breakdown and
re&lenish energy.
Chicken breast,
steak, ground turkey
Slow releasing
carbohydrates>
Sweet &otatoes,
brown rice,
oatmeal, &otatoes,
wheat &asta
4ish )ils
Meal 2) 3inner
3rotein Carbohydrates 4ats
Control insulin and
&romote fat loss and
recoery.
4atty 3roteins>
Sirloin, lean ground
beef, salmon
None.
<nless from
egetables.
0ocados, )lie oil,
?ixed Nuts
Nutrition
Daily Calories
Bodyweight (x) 14
Carbohydrates
Daily Calories (x) 0.4
Protein
Daily Calories (x) 0.4
at
Daily Calories (x) 0.!
he amount you get from the e!uations is a daily
amount for the given macronutrient in calories.
Con"erting Calories to #ra$s
Carbohydrates
Daily Carbohydrate Calories% 4
Protein
Daily Protein Calories% 4
ats
Daily at Calories% &
'xa$(le) 1*+ lbs Indi"idual
"#$ x "% & ',%$( )alories per day
',%$( x .% & *+( )alories from )arbohydrates
',%$( x .% & *+( )alories from ,rotein
',%$( x .' & %*( )alories from Fats
Con"erting Calories to #ra$s) 'xa$(le
*+( )alories in )arbohydrates- % & '%$ .rams
*+( )alories in ,roetin- % & '%$ .rams
%*( )alories in Fat- * & $%.%% .rams
Daily ,eal Design
/ow that you have a daily caloric amount, you will have to
divide up the calories into 0 seperate meals.
or 'xa$(le) (seen abo"e)
',%$( )alories - 0 1eals & %(+ )alories per meal