by Fadi Malouf | Feb 15, 2011 | Nutrition
Hey Fadi, Will you show me one of your sample meal plans?
Ask and you shall receive!
In 15 years of training and coaching, I would never give out such information so read it, apply it and benefit from it!
Actual Client Meal Plan
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My Fitness Solution,
2505 Newpoint Parkway NE,
Lawrenceville Georgia, 30043 |
http://www.myfitnesssolution.com
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| Meal Planner |
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Mealplan : 1700 Hector : MID
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| Meal |
Time |
Food Item |
Servings |
Calories |
Protein |
Carbs |
Fat |
Sodium |
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| Daily Goals : |
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1700 |
185 |
150 |
40 |
1000 |
| Protein, Carbs and Fat Ratios : |
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| Daily totals : |
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1674 |
192.58 |
151.25 |
38.25 |
795.33 |
| Protein, Carbs and Fat Ratios : |
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46.02 % |
36.14 % |
20.56 % |
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1
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6:00 |
Egg White |
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102 |
24 |
0 |
0 |
330 |
| Egg Yolk |
|
59 |
3 |
0 |
5 |
7 |
| Oatmeal, Quaker Old Fashioned |
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150 |
5 |
27 |
3 |
0 |
| Mixed Berries, Frozen, unsweeetened |
|
20 |
0.25 |
5.25 |
0 |
0 |
| Peanut Butter, Natural, Low Sodium |
|
90 |
4 |
3 |
7.5 |
9 |
| Meal1totals : |
421 |
36.25 |
35.25 |
15.5 |
346 |
| Meal1Â Goals : |
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2
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9:00 |
Oranges, Whole, without peel |
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62 |
1 |
15 |
0 |
0 |
| VPX |
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120 |
30 |
0 |
0 |
60 |
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| Meal2totals : |
182 |
31 |
15 |
0 |
60 |
| Meal2Â Goals : |
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3
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12:00 |
Chicken, Breast, uncooked (skinless) |
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150 |
33.33 |
0 |
1.08 |
80 |
| Broccoli, cooked, Chopped |
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44 |
5 |
8 |
1 |
41 |
| Brown Rice, cooked |
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340 |
8 |
70 |
3 |
0 |
| Meal3totals : |
534 |
46.33 |
78 |
5.08 |
121 |
| Meal3Â Goals : |
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4
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3:00 |
Almonds, shelled, Whole |
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164 |
6 |
6 |
14 |
0 |
| VPX |
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120 |
30 |
0 |
0 |
60 |
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| Meal4totals : |
284 |
36 |
6 |
14 |
60 |
| Meal4Â Goals : |
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5
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6:00 |
Flounder or sole, baked or broiled |
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165 |
35 |
0 |
1.67 |
148.33 |
| Asparagus, green, cooked and drained From raw |
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43 |
5 |
8 |
1 |
20 |
| Tomatoes, raw, Chopped or sliced |
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38 |
2 |
8 |
1 |
16 |
| Spinach, raw, Chopped |
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7 |
1 |
1 |
0 |
24 |
| Meal5totals : |
253 |
43 |
17 |
3.67 |
208.33 |
| Meal5Â Goals : |
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| **”OFF” means your not working out this day. **”ON” means you are working out. **Eat every 2-4 hours. **Eat your first meal as soon as you wake up **Drink a total of 132oz of water per day preferably between meal. |
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If your a male in the 1700 calorie range, follow this plan 6 to 12 weeks and watch your six pack abs pop out!
Atlanta Personal Trainer
Fadi Malouf
