2500 Calories

Hi everyone! I created this meal recommendation to help you reach your goals. As they say, you can work out all you want, but if you don’t take care of what you eat, you’ll lose much of your progress. Remember — abs are built in the kitchen and sculpted in the gym. Please pick one choice from each meal period and record the details in a small notebook (nutrition log) or in MyFitnessPal, including the time you had each meal. You’ll notice that there are no specific nutritional values (calories, carbohydrates, proteins, fats). This is intentional — the goal is for you to eat until you feel satisfied, and to be ready to eat again in about two hours. By eating frequently, your body will begin to naturally regulate hunger. Over time, you’ll find yourself eating when hungry and stopping when full. You can swap any food item on this meal plan for another with similar nutritional value. The meals don’t need to be eaten in a specific order, but it’s important to eat all of them throughout the day, even if that means having smaller portions. Doing this will help you naturally increase your metabolism and reduce body fat. --- Additional Recommendations Water Intake Drink eight (8) ten-ounce portions of water per day — a total of 80 ounces daily. Nutritional Supplements Take multivitamins and protein shakes (whey protein is recommended). Recommended Fresh Fruits Grapefruit, cherries, blueberries, plums, and peaches. Post-Exercise Drink Consume 25 grams of protein (whey protein recommended). - If bulking: Have your post-exercise drink immediately after your workout. - If cutting/losing weight: Wait one hour after your workout before consuming it.