MEAL PLAN #1

MEAL FOOD
1/2 cup (weighed dry) old fashioned oats
4 egg whites
BREAKFAST
CALORIES
150
64
12
6
4
2
PROTEIN
5
14.4
0.3
0.3
0.5
0
CARBS
27
0.8
2.7
1.2
0.6
0
FAT
3
0.4
0
0
0.1
2
3 tablespoons chopped onions
3 tablespoons chopped peppers
1/2 cup spinach
1
SUPPLEMENTS
WITH
BREAKFAST
2G FISH OIL, MULTIVITAMIN, GLUCOSAMINE
6 ounces chicken breast, trimmed of fat OR 6 ounces
shrimp
2 cups steamed vegetables (broccoli, cauliflower,
asparagus, zucchini)
202
60
100
34
2
38.8
5
2
0
0
2.6
11.6
21.3
0
0
2.8
0.6
0.7
3.8
2
LUNCH
1/2 cup (cooked) brown rice
1 teaspoon butter to cook meat OR on top of veggies
SUPPLEMENTS
WITH LUNCH
2
2G FISH OIL
EVENING WORKOUT
2 scoops whey protein
POST WORKOUT
SHAKE
240
240
105
6
130
80
94
273
100
60
34
2
48
2
1.3
0.1
23
4
4
43.3
2
5
0
0
6
50
27
1.9
9
15
3.2
0
21.3
11.6
0
0
2
4
0.4
0
0
0.5
8.1
10.7
0.7
0.6
3.8
2
2 cups rice milk
1 medium banana
1 teaspoon cinnamon
1 cup 0% nonfat Greek yogurt
3
SNACK
1 slice whole grain bread
1 tablespoon peanut OR almond butter
5 ounces 95/5 ground beef OR 5 ounces sirloin, trimmed of
fat
1/2 cup (cooked) brown rice
4
DINNER
2 cups steamed vegetables (broccoli, cauliflower,
asparagus, zucchini)
1 teaspoon butter to cook meat OR on top of veggies
SUPPLEMENTS
WITH DINNER
5
2G FISH OIL, MULTIVITAMIN, GLUCOSAMINE
TOTALS
TARGET
2000
1989
199
198.9
212.8
198.9
48.2
44.2
CUST
OM
MEAL
PLANS
READY TO
GET YOUR
CUSTOM MEAL
PLAN? How Would You Like to Know Exactly What to
Eat and When to Build Muscle, Burn Fat, and
Get Healthy... Without Starving Yourself or Fol-
lowing Strange, Overly Restrictive Rules?
If you want to lose weight or build muscle each and every week
like clockwork... without ever feeling like youre on a diet...
then you want a custom meal plan tailored to your body, exer-
cise routine, goals, dietary preferences, and lifestyle.
DiETiNG
CAN
bE YOUR
MORTAL
ENEMY, OR
YOUR
GREATEST
fRiEND If youve tried and failed to lose weight despite regular exercise
and clean, sensible eating, then you know how frustrating diet-
ing can be. Get it wrong, and you can bust your butt in the gym
every day and look the same week after week.
If youve tried and failed to build visible muscle despite hitting
the weights hard and often, then youve experienced how under-
eating and improperly planning and proportioning your meals
can stunt your gains. Nothing sticks you in a rut faster than eat-
ing incorrectly.
fORGET fAD
DiETS,
CRASh DiETS,
AND
DiETS ThAT
fORbiD
ANYThiNG ThAT
TASTES
GOODYOU
CAN LOSE
WEiGhT bY
bREAkiNG
ALL ThEiR
RULES
What if I told you that you could eat foods you like every day,
including plenty of healthy carbs and fats, and lose 1 - 2 lbs each
and every week?
You see, when you know how to diet properly--and this doesnt
mean learn to eat boiled chicken and raw broccoli six times per
day--getting lean becomes simple, convenient, and dare I say...
enjoyable.
The fact is you can lose weight while never feeling deprived or
starved. You can have high energy levels every day and have
small indulgences regularly...and even enjoy your favorite
naughty foods every week.
bUiLDiNG
MUSCLE
iS
iMPOSSibL
E
if YOU DONT
EAT
PROPERLYAN
D ThiS
DOESNT MEAN
EATiNG
EvERYThiNG
UNDER
ThE SUN,
MOON, AND
STAR
S
What if I told that all you had to do for your dedication in the gym to fi-
nally pay off in the mirror and on the scale is eat a certain amount of
protein, carbs, and fats each day, and on a certain schedule? And what if
this could include all the foods you love?
And what if I told you that you could gain .5 - 1 lbs each and every week
and watch your strength skyrocket...while still staying lean?
Well, these things arent just possible, theyre incredibly simple...if you
know how to plan your nutrition properly.
TRULY
CUSTOM MEAL
PLANS TAiLORED
TO YOUR
GOALS AND
DiETARY
NEEDS &
WANTS...NO COPY
AND PASTE
ChiCkEN,
bROWN RiCE,
AND
OATMEAL
PLANS hERE
Nothing is more annoying than paying for a custom meal plan and receiving a
bland, copy-and-paste job that doesnt take into account foods you like, dislike,
your schedule, training times, and lifestyle.
Thats why I do my custom meal plans differently.
Before I create your meal plan, you fill out an extensive 30-question survey
that delves into your fitness goals, workout schedule, food preferences (includ-
ing your favorite indulgences), and eating patterns.
I then tailor every aspect of the meal plan to fit your needs so it satisfies your
taste buds and, more importantly, fits your lifestyle. The big benefit to you is it
will be easy to stick to, which is what matters most in the end.
Not only that, but Ill also give you a grocery list for your meal plan, so you can
run off to the supermarket and get started right away.
Ill even include recipes from my cookbook, The Shredded Chef, should you
want to prepare something special each day.
bUT ThATS
NOT
ALLWELL
bE
hERE
ShOULD
YOU hAvE
ANY
QUESTiON
S OR
RUN iNTO
ANY
DiffiCULTi
ES
Youre not just getting a meal plan when you order, youre getting
access to me and my team should you need any help.
For instance
If you find youre very hungry during certain times of the day, write
us and we can adjust your meal frequency or composition to handle
it.
If youre failing to lose or gain weight as desired, let us know and
well tweak your meal plan as needed to ensure youre making pro-
gress.
If you have any questions regarding training or general health, shoot
us an email and well be happy to help.
What it boils down to is we dont just want to sell meal planswe
want to sell results, and we do everything we can to set you up for
success. As long as you follow our instructions, you will achieve your
weight loss and muscle building goals.
So, how much fat
would
you like to lose?
Or how
much muscle
would you
like to build?
Working out
isnt
enough.
LET ME
ShOW YOU
ExACTLY hOW
TO EAT
TO GET
ThERE!
custom meal
plan
ONE FULL DAYS WORTH OF MEALS
DIGITAL COPY OF THE SHREDDED CHEF
FULL 7-DAY GROCERY LIST FOR YOUR MEAL PLAN
EMAIL SUPPORT TO ANSWER ANY QUESTIONS
ORDER NOW!
fREQUE
NTLY
ASkE
D
QUESTi
ONS
1. i cant spend too much money on my food.
Will this
work for me?
Yes, we can work around any type of budget.
We highly recommend you focus on nutritious foods, of
course, and fortunately eating healthy isnt as expensive as
some people think when you buy the right things and cook
your own meals.
2. i have a special type of diet/food allergy.
Can you
accommodate
this?
Absolutely. Thats one of the great things about my service:
we dont just ask you whether you want to lose or gain
weight and then give you a copy-and-paste meal plan.
Instead, we dive into your lifestyle, schedule, dietary
preferences, and work out a truly customized meal plan
that will make your daily eating as simple, enjoyable, and
frustration-free as possible.
So, whether youre a vegan that only eats organic, a strict
Paleo, a low-carb or no-carb advocate, or just a really
picky eateror if you have food allergies or intolerances
that make eating trickywe can help you.
3. Are there any recurring
charges?
No. I hate it when companies try to slip in automatic
rebills.
4. if i have a question, how do i get in
touch with
someone?
You can reach me or someone on my team anytime by
emailing services@muscleforlife.com.
5. how many days worth of food am i getting
exactly?
You are getting one full days worth of food, which you will
eat every day while following your diet. While this may
sound boring at first, hear me out.
Trying to regularly change up the foods you eat is probably
the easiest way to wreck your diet. Why?
Because unless you have a personal chef or a LOT of time
on your hands to prepare and cook food, theres just no
way to eat completely different foods every day. Remember
that when youre dieting properly, youre weighing and
measuring everything, accounting for all the calories
youre eating.
Thats why the easiest way to get rolling on a diet is to
simply eat the same foods every day. That way you make it
impossible to over- or under-eat, which will get in the way
of building muscle and losing fat.

6. Okay fine. but i want SOME variety. What
should i
do?
Fortunately, you can change up your meal plan fairly
easily.
You do this by simply taking the macronutrients (protein,
carbohydrates, and fat) of a specific meal and substitute
them for foods with equal measurements.
For instance, if your dinner meal contains 50 grams of
protein, 40 grams of carbs, and 10 grams of fat, you can
switch it out for food with (approximately) equal numbers.
This is especially easy when you use recipes from my
cookbook, The Shredded Chef. Many of the cutting recipes
are similar in terms of overall calories and macronutrient
breakdown, and can be easily swapped in and out of meal
plans.
7. This is kind of expensive. Why is it
worth it?
Because it helps you avoid the many diet-related pitfalls
that prevent people from achieving their weight loss and
muscle-building goals. Theres a great peace of mind that
comes with having a meal plan that you know, for a fact,
will bring you to where you want to be, and that allows you
to ignore all the bad advice and noise thats out there.
Another big benefit is that by following the meal plan we
create for you, you will learn how dieting actually works
(and how simple it is once you know what youre doing).
Through actual practice and results youll learn that many
of the mainstream dietary no-nos are broscience, that
you can eat plenty of foods you like and still burn fat, that
building muscle doesnt require you to grossly over-eat,
and that diet really is a tool, not a cross to bear.
And once you know how to use this tool, you will have no
issues creating your own meal plans in the future. You will
not have to keep coming back for modifications or new
plans unless you really just dont feel like doing the work
yourself.