Personal Eating Plans

When creating a personal eating plan you need to keep several things in mind. First what is the purpose of this plan ? Is it for gaining lean body mass, supporting athletic performance, losing body fat, or perhaps just maintenance of current body composition? Just like creating a customized workout we need to consider individual genetic limitations and abilities, needs, goals, and preferences as well as environmental influences in order to be sure our plan will be optimal for the individual in mind.

The personal eating plans that we create at Hybrid Fitness are called Mac-Map which stands for Macro Nutrient Manipulation. It should be obvious that no single personal eating plan will work for all people at all times. Not only do we need to consider the information mentioned above, we must also consider such personal details as age, height and weight, sex and of course energy expenditure in the form of BMR as well as ones daily exercise regimen.

Below is an example of a personal eating plan designed to support lean body mass gains while limiting body fat storage. Remember this is just an example. In order for a personal eating plan to be effective it must be “personal”. The needs of a 30 year old, 200 pound, male rugby player are going to vary broadly from those of a 16 year old, 98 pound, female gymnast. So don’t just print this plan out and start following it blindly. You may end up with less then optimal results depending on your own personal goals.

PAU for NOW

TAKU

Mac-Map Mass

DAY(s) 1-3= High Protein / Low Carbs
Meal 1. Omelet with 4 whole eggs, 4 strips of Bacon or Sausage. Feel free to use butter or any “friendly” oil of your choice (Olive, Walnut etc)
Meal 2. 2 scoop Whey Protein + 1 Tbsp Flax Oil in Water (10 Oz)
Meal 3. Grilled Chicken breast or Turkey (8 Oz)
Meal 4. Protein drink as above
Meal 5. Steak or other lean meat (10 Oz) with veggies, salad & ¼ avocado
Meal 6. Protein drink as above

Approximate Cal = 1854 / Protein = 200g / Carbs = 30g / Fat = 107g

DAY 4= Mod Protein / High Carbs

Meal 1. Oatmeal (16 Oz cooked), Pineapple (4 Oz), 1 whole Banana (chopped & stirred into oatmeal)
Meal 2. “Quick-Shake” Non-fat milk (8 Oz), Orange Juice (8 Oz), 1 Banana (mix in blender)
Meal 3. Roasted chicken (6 Oz), rice (8 Oz), beans (6 Oz), Sherbet (6-8 Oz)
Meal 4. Cottage cheese (8 Oz), Pineapple (canned in own juice) (8 Oz), Mandarin Oranges (4 Oz)
Meal 5. Almond Butter & Jelly Sandwich 1 Tbsp Almond-butter + 1 Tbsp jelly on sprouted (flour-less) bread, Non-fat milk (8 Oz), 1 Banana, 1 apple
Meal 6. “Quick-Shake” Non-fat milk (8 Oz), Orange Juice (8 Oz), 1 Banana (mix in blender)

Approximate Cal = 3674 / Protein = 159g / Fat = 62g / Carbs = 560g

DAY(S) 5-7= High Protein / High Carbs
Meal 1. Non-fat milk (8 Oz), Oatmeal (8 Oz cooked), 3 egg whites (stirred into oatmeal), 5 dates (chopped & stirred into oatmeal)
Meal 2. “Quick-Shake+” Non-fat milk (8 Oz), Low-fat yogurt (6-8 Oz), 1 Banana (mix in blender)
Meal 3. Roasted chicken (6 Oz), rice (8 Oz), beans (6 Oz), Sherbet (6-8 Oz)
Meal 4. Cottage cheese (8 Oz), Pears (canned in own juice) 4 halves
Meal 5. Almond butter & Jelly sandwich 1 Tbsp Almond-butter + 1 Tbsp jelly on sprouted (flour-less) bread, non-fat milk (8 Oz) 1 Banana
Meal 6. Tuna sandwich (tuna packed in water) on sprouted (flour-less) bread, 1 apple, handful of your favorite raw nuts (4 Oz)
Meal 7.
“Quick-Shake+” Non-fat milk (8 Oz), Low-fat yogurt (6-8 Oz), 1 Banana (mix in blender)

Approximate Cal = 3586 / Protein = 211 / Fat = 69 / Carbs = 527

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