Hey guys, here is the first meal plan and routine I got from my old coach a couple years ago. Figured I'd share it here and see if anyone can get any use out of it other than myself.
https://imgur.com/a/nteWH (Uploaded to imgur due to image limit in posts here)
Cheat meals should either be a recomposition of your core macro nutrients (IE instead of potatoes, chicken and veggies you could have a cheese-less (if you'd like) pizza on wholegrain dough or a wrap) or for an addition to your meal plan something as simple as air-popped popcorn, maybe some plain chips or home made french fries. Condiments other than mustard, guacamole and salsa are no good, there is too much sugar and additives in them. You can however make your own ketchup quite easily if you like the stuff, sweeten it with honey. Only use Extra Virgin Olive Oil, Coconut oil or sesame oil for cooking; if possible to use in lieu of those simply fry foods in water. It can be done but YMMV from dish to dish. For your morning coffee use stevia and almond milk if you don't drink it black. If you're craving fast sugars and you don't feel like you need to stray from the meal plan for it or binge you can feel safe eating a bit of pure dark chocolate, it should curb your sweet tooth without fucking up your meal plan too much.
Shopping list (geared for low cost):
Beef (fresh and ground), Chicken breast (skinless), canned tuna (in water), salsa, bananas, apples, whey protein (isolate only), tomato paste, dark chocolate, peanut butter, almonds, lemon juice concentrate, eggs and egg whites, orange juice, frozen berries, brown rice, whole wheat pasta, frozen mixed veggies, brown rice cakes, oats, rye bread, whole wheat flour if you or your woman bakes, assorted veggies as you want them and finally stevia. Buy hormone free, soy free and organic as often as you can. Take the time to read labels.
The diet plan was geared for a 210lbs male with 13% body fat to gain mass, you will have to adjust the portion sizes to suit your body if this doesn't describe you. To figure out the amount of food to eat per meal for yourself you will need to recalculate the meal plan for your body, I personally use an app called MyFitnessPal for this purpose. Enter in all of the foods and quantities the meal plan has in it for a day and go to the part of the app that shows you the macronutrient ratio in a nice pie chart. Take that ratio and use it with your daily required calorie level to figure out how much you need to eat of each food. Most of you will have to recalculate things, take the time to do it if you decide to follow the meal plan.
Again, the basic rules for the diet are as follows:
-No processed anything.
-No table sugar. If you need sugar get it from fruit, oats or dark chocolate if possible
-Avoid beer
-No soy
-No meat raised with hormones
-If possible buy organic food
Hope this helps.
