Wait; Before You get started..

This is not for you. Yes I am dead serious, you are an individual with different energy needs, body mass, food likes and dislikes.

It would be irresponsible of me to tell you this could give you your dream body without knowing anything about you.

Meal plans work when they are specifically designed to a person, and have an element of accountability involved. This is what I will teach you in the points below.

So how can you make the most out this one?

Use it as a template, to see how I set it up, get ideas on recipes, serving sizes, portions and meal timings.

And take action, I can guarantee that this will make your life easier.

And below are some extra bonuses' to help you out even more. 

BONUS ONE; Don't be scared of carbs:

Carbohydrates get a bad rep. It's important to remember that "Carbohydrates" is an umbrella term. Within that term there are many different foods some you should have more of, and some to reduce. 

So how do you know if you are having too many for your goal?

This BONUS Training will show you

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BONUS TWO; Plant-Based Protein

Protein is everywhere, and an essential nutrient we all need. For the best part, people on a plant based diet don't need to worry too much about protein as long as they are eating enough calories from whole foods.

But how do you know if you are not getting enough for your goal?

This BONUS Training will show you

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GUIDELINE ONE; Make it Individual

Meal plans fail when they don't suit your lifestyle, so you need to make it suit you. You know what you like, and what you can't eat. The best way to have a long term sustainable lifestyle change is to include in SOME of your favourite foods, but in the right amount.

Whenever I coach a client I make sure I incorporate foods they enjoy, so they enjoy the program and can stick to it. 

This goes for meals timings too, if you like breakfast, then eat breakfast, if you don't have time in the morning then eat it later. The total amount of energy you eat is more important than the number of meals you have or when you have them.

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BONUS THREE; Exercise

Exercise is a great way to get strong muscles and bones, shape your body, increase blood flow and release feel good neurotransmitters.

But exercise alone is a very inefficient way to lose weight or gain muscle if you are not also looking at your food intake. 

You could run a marathon everyday but if you eat too much you won't lose weight.

Ideally your exercise should be something you enjoy with a combination of resistance training, cardio and flexibility.

Here is free PDF download of a quick body weight workout you can do anywhere. 

 

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GUIDELINE TWO; Accountability & Action

Most importantly, you need to take action. All this information is useless if you don't use it. 

It doesn't have to be perfect, in-fact I would encourage you to aim for progression each week instead so you are building habits and achieving real change.

There will be good days and bad, but as long as you are improving what you do most of time then you will get closer to your goal.

Accountability is a really effective way of increasing the likelihood of action. This could be in the form of a gym buddy, a booked class, or a coach. But use it to stay consistent enough until you start to see results and then that should motivate you to continue even more. 

Good Luck!

Mitchell