21 Mar Lesson 7-Putting It All Together
Putting it all together…
By: Chad Davis
Now it is time to put it all together. We have discussed the importance of eating every three hours; constructing each meal with a quality protein, carbohydrate, and fat; drinking plenty of water; finding that inner motivation and taking the proper steps to get engaged into a healthier lifestyle. I now want to show you simple sample meal regimens and guides that should help you get in the right track of becoming a leaner and healthier hunter. First, here are 3 charts that will help you categorize and structure the proteins, carbohydrates and fats that will be the major ingredients in constructing each meal. I will explain how to customize your plan later in this lesson.
Now that you have the examples of Protein, Carbohydrate and Fat choices, let’s now look at the following chart that will help you to decided where your calorie intake should be. If you are not heavily active during the day, or an athlete, you will want to choose something in the far right two columns, depending on if you are a male or female.
To make this even easier, I have built the following “Meal Building” charts for a few calorie ranges that I see most individuals fall into. Just look at the above chart, and see which of the below charts would best fit you. It is that simple. These are just options for meals. I often do a Meal, Snack, Meal, Snack, Meal, Snack approach. So I will also include the good snack options as well….then list one of my personal meals plans.
So, with the above, you have great examples of how to build your meals. Here are some great snack choices:
-Low fat Cottage Cheese(1.25 Cups)/ Diced Apple or Blue Berries(1 Cup)/with 18 Almonds
-Protein Bar(s)…Look for something around 350-400 calories and with no more than 40-45g of carbs; around 30-40grams of Protein and 8-12grams of fat
-Protein Shake with 30-40grams of protein; 30-40grams of carbs; 10-12grams of fat
-2 canisters of Low fat Greek yogurt with 18-20 Almonds
-Low fat Cottage Cheese(3/4 Cup)/ Diced Apple or Blue Berries(3/4 Cup)/with 10 Almonds
-Protein Bar(s)…Look for something around 250-200 calories and with no more than 25-35g of carbs; around 20-30grams of Protein and 5-7grams of fat
-Protein Shake with 20-30grams of protein; 20-30grams of carbs; 5-7grams of fat
-1 canister of Low fat Greek yogurt with 1/4 Scoop Vanilla Protein mixed in and 10 Almonds
Remember, the above snacks are just examples…these can really change depending on the person.
OK as promised, I mentioned that I would list an example of one of my personal plans and what I eat on a give day, so here you go. I currently weigh 178lbs and am fairly active.
6 Egg Whites with 2 Whole Eggs
3/4 Cup Old Fashioned Oats with 1/2 apple diced and mixed in with 2 Packs Truvia or Stevia
2 Scoops Whey Protein
8oz Skim Milk and 2oz Water
1 Packet Oats mixed in(I mix these in just before I drink it so that they don’t thicken up…and yes they are good in a shake)
1TBS Natural Peanut Butter
7oz Chicken(seasoned with calorie free seasoning)
8oz Cooked Sweet Potato
1 Cup Green Veggies topped with seasoning and 1/2TBS Olive Oil
Same as meal 2
8oz Tilapia(seasoned with calorie free seasoning)
Salad with Spinach, Tomato, Broccoli, and onions(topped with a homemade dressing made with 1Tbs Apple Cider Vinegar, 1TBS Mustard and 1 Packet Stevia or Truvia)
1Tbs Olive or Canola Oil
2 Canisters Low Sugar Greek Yogurt
18-20 Almonds(no more)
There you have it guys! Don’t make it harder than it had to be. I eat this way six days per week. Every seventh day I have a splurge day where I eat an additional 1,000 to 1,500 calories. I will honestly blow it out on two of my meals. That keeps me sane and happy. I am all about allowing myself to enjoy a couple of splurge meals during the week. BUT I make that I limit this to ONE DAY PER WEEK!
Bottom line, if you want to get in great shape, you gotta learn to control your pie hole…just to be frank. Don’t drink soft drinks. If you do, make sure they are diet. There may be some not-so-good things in diet drinks, but they are still better than a crazy high sugar drink. Also, don’t stop and grab a full meal deal somewhere. You know better than that. If you have a salad, don’t go and throw 3-4TBS of high fat dressing on it. That makes no sense! I get very heated when I see folks who say they want to drop weight, yet make now effort whatsoever at getting the weight off. Use your common sense and apply the info in the Project Lean Hunter lessons and you will be on the right track!
Finally, I will be listing workout info in the upcoming weeks and additional info on nutrition. You can never have too much info to help you on your mission to get in better shape and to get LEAN!
I hope this lesson helps you with some of your questions!