Meal planning

Currently I’m doing a meal plan for a client as part of my Lean Body Coach course. His name is Bob. 

His current weight is 188pds and his goal is to loose weight and use a low carb method, eventually introducing carb cycling into his plan. 

Bob has a low to moderate activity level. Exercising 3 times a week for around 30 min. 

188pds * 12 activity level = 2,256 

Now, I want to give Bob a meal allowance, so I multiply 2,256 by 90% = 2,030 daily calories. 

For the remainder I multiply by 10%. 2,256*7days=15,792*10% which equals 1,579.  

Bob now has an extra 1,579 calories to use through out the week or 225 per day. 

Now to calculate 

Protein: 

2030 * 30% = 609 / 4 = 152 grams. 

Carbs: 

2030 * 25% = 507.5 / 4 = 126 grams.

Fats: 

2030 * 45% = 913.50 / 9 = 101 grams. 

When I introduce carb cycling, he will increase his carb intake only during workout days. This will give him the extra fuel and energy he needs to power his workout. 

mlabiuk@gmail.com 

Instagram : @mslade75

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