To get your awesome results in only 8 weeks 185-200 Lbs men, your going to have to bring your “A” game. Each week schedules a carb and calorie slash, but protein will stay steadily high so you do not risk sacrificing muscle. The protein is “crazy high” but due to dropping calories, lifting weights and hitting cardio we need to ensure we hold muscle.
Begin the first week with a high-calorie daily intake. Even the fat will be relatively high at the start.
Each week we will slightly drop calories to ensure a constant weight loss so your body will not have time to hit sticking points.
These weekly diets are samples, so you can just follow the meal plan without putting a lot of thinking into it. Feel free to replace the foods listed with others that provide similar macronutrients. There are certain foods you should stick with, however, as they are aid fat loss and muscle gain. Eggs, for example, have been shown to not only enhance fat loss in clinical studies but also boost muscle growth and strength gains.
Stick to mostly quality carb sources; such as oatmeal, whole-wheat bread, long-grain white rice, brown rice, white potatoes, sweet potatoes, etc. Research shows these carbs enhance fat-burning throughout the day. The exception to this rule is your postworkout meal when you want a fast-digesting carb such as; yogurt, pineapples, Gatorade etc.
We will start introducing high carb days after the first 4 weeks are completed (see FAQ file I sent).
To boost fat loss further, I suggest using a fat-burning supplement; unless you don’t like them for some reason.
This will be a challenging 8-15 weeks, but I have had several people do this. I have even done this in the past. You owe this to yourself to become a better version of yourself. Let’s begin!!!
———————FAQ———————
Q: How to get the most out of this meal plan?
A: What I did was start with very high calories, then it progressively drops 200 calories every week. You will lose weight on this! What I suggest is if you lose 2 pounds or more in any given week, you stay on that week again until you lose under 2 pounds. This way you get the most out of the program and you lose more fat in the long run
Q: Can I take Creatine?
A: Yes; of course you can. Just take regular monohydrate. None of that flavored crap with a bunch of sugar.
Q: What supplements do I suggest while dieting?
A: I think anyone who lifts weights should use creatine, fishoil and multivitamins. If you have extra money, I would use a fat burner and BCAAS.
Q: Do I recommend a specific fat burner or whey protein?
A: i suggest the stuff I use, which is mts whey(protein powder),drop factor and yohimbine(fat burning). 5% link always in decription of my videos. However, you can use anything similar quality like gold standard whey and lipo 6 fat burner.
Q: What do you think on WheY Isolate Protein For Dieting?
A: Whey is whey. However, Isolate is much lower in carbs and fats, so if you can afford to spend the extra money I would recommend using Isolate Whey starting after week 6 to fit a little more carbs from whole foods in your diet, but if you don’t want to spend the extra money then don’t worry about it. You will still do fine without it.
Q: Can this meal plan last longer then just 8 weeks?
A: Hell yes it can! What you would have to do is have some patience. Instead on going from one week to the next and automatically dropping calories. Just wait until you hit a sticking point and go to the next week. For example: If you lose 3 pounds on week 3 then just stay with that week of macros, then once you only lose a pound or less go to the next week. If you do it this way you will be able to lose more fat as well.
Q: Can I have cheat meals
A: For the first 4 weeks you will follow the plan as written. No cheating at all. Once you get to week 5 you will introduce a higher carb day after every 9 days. After every 9 days add 120g of carbs to your day. I do not suggest you cheat. This is only 8-15 fucking weeks!!!! Byeput if you feel you really have to cheat, then have only a cheat meal after every 9 days. No cheat days; only a cheat meal (a couple slices of pizza, a dinner date with your mate, etc)
Q: Can I replace these meals becasue I do not want to eat the same thing for a week??
A: Of course you can. Just be sure to hit the macros for the day as close as possible and use quality food sources; not a whole bunch of sugar and processed food. There are so many tasteful and healthy foods that can fit your macros.
Q: what about condiments (like: ketchup, mayo, syrup etc)
A: You can add “low calories or calorie-free” things like salsa to your eggs and meats. You can use seasonings, cinnamon, mustard, and pam spray. If you add things that have a good amount of calories (like ketchup, mayo, brown sugar, and etc) it would be best to count that towards your macros. Try to find some health food stores like “SPROUTS” that carry walden farms products.
Q: What kind of training split should I follow to best compliment this meal plan?
A: Any training split you want. Be sure it has at least 5 days of lifting and your doing cardio at least 4 days a week. I actually have splits and routines available I can customize for you, if interested.
If you already got the routine from me. Thanks for getting one.
Q: What happens if I dont lose weight?
A: No big deal just goto the next week. I started the calories high for metabolism purposes. Its best to start too high in calories; instead of too low in calories
Q: What happens if I lose weight too fast?
A: If you still feel great just keep going; especially if you have not even hit week 5 yet. It is most likely water your retaining. When you higher in bodyfat you hold more water then someone who is at a lower bodyfat. However, if you are still uneasy about it, just cut back on cardio. For example: if your doing 4 days of 30mins for each session of cardio, then cut it to 15mins each instead. Or you can add 25g to 40g of carbs to the meal plan, but I really do not suggest that. In my professional opinion I would much rather you cut cardio instead of adding calories. I change the macros each week for that particular reason.
*If your questions or concerns have not been answered here, then please feel free to email me @ Beastmodecustoms@live.com I will respond to you within 24-48 hours. Be sure to make the subject title “FAQ”, to be able to find your email quickly due to a lot of spam mail.
—————–THE MEAL PLAN——————–
Week 1
Meal #1 (48g protein, 34g fat, 95g carbs)
2 whole eggs
3 servings of liquid egg whites (138grams)
40grams of oatmeal (uncooked weight)
250grams of banana (peeled)
2 tbsp of almond butter or peanut butter (32grams)
Meal #2 (55g protein, 2g fat, 58g carbs)
285 grams of sweet potato (no skin)
7 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (53g protein, 5g fat, 63g carbs)
250 grams of banana (peeled)
2 scoops of GAF Whey
Meal #4 (57g protein, 19g fat, 86g carbs)
9 ounces of 93/7 Lean Ground Turkey
300 grams of white rice (cooked weight)
*add green veggies if you choose to
Macros For The Day- 2,580 calories: 210protein, 60g fat, 300carbs
Week 2
Meal #1 (48g protein, 34g fat, 95g carbs)
2 whole eggs
3 servings of liquid egg whites (138grams)
40grams of oatmeal (uncooked weight)
250grams of banana (peeled)
2 tbsp of almond butter or peanut butter (32grams)
Meal #2 (54g protein, 2g fat, 49g carbs)
240 grams of sweet potato (no skin)
7 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 4g fat, 56g carbs)
220 grams of banana (peeled)
2 scoops of GAF Whey
Meal #4 (56g protein, 19g fat, 69g carbs)
9 ounces of 93/7 Lean Ground Turkey
240 grams of white rice (cooked weight)
*add green veggies if you choose to
Macros For The Day- 2,460 calories: 210protein, 60g fat, 270carbs
week 3
Meal #1 (48g protein, 33g fat, 91g carbs)
2 whole eggs
3 servings of liquid egg whites (138grams)
40grams of oatmeal (uncooked weight)
230grams of banana (peeled)
2 tbsp of almond butter or peanut butter (32grams)
Meal #2 (53g protein, 2g fat, 41g carbs)
200 grams of sweet potato (no skin)
7 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 4g fat, 52g carbs)
200 grams of banana (peeled)
2 scoops of GAF Whey
Meal #4 (57g protein, 19g fat, 57g carbs)
9.5 ounces of 93/7 Lean Ground Turkey
200 grams of white rice (cooked weight)
*add green veggies if you choose to
Macros For The Day- 2,340 calories: 210protein, 60g fat, 240carbs
Week 4
Meal #1 (46g protein, 28g fat, 71g carbs)
2 whole eggs
4 servings of liquid egg whites (184grams)
40grams of oatmeal (uncooked weight)
150grams of banana (peeled)
2 tbsp of almond butter or peanut butter (32grams)
Meal #2 (53g protein, 2g fat, 41g carbs)
200 grams of sweet potato (no skin)
7 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 4g fat, 40g carbs)
150 grams of banana (peeled)
2 scoops of GAF Whey
Meal #4 (60g protein, 20g fat, 57g carbs)
10 ounces of 93/7 Lean Ground Turkey
200 grams of white rice (cooked weight)
*add green veggies if you choose to
Macros For The Day- 2,175 calories: 210protein, 55g fat, 210carbs
week 5
Meal #1 (46g protein, 28g fat, 71g carbs)
2 whole eggs
4 servings of liquid egg whites (184grams)
40grams of oatmeal (uncooked weight)
150grams of banana (peeled)
2 tbsp of almond butter or peanut butter (32grams)
Meal #2 (52g protein, 2g fat, 31g carbs)
150 grams of sweet potato (no skin)
7 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 5g fat, 29g carbs)
300 grams of strawberries
2 scoops of GAF Whey
Meal #4 (59g protein, 20g fat, 43g carbs)
10 ounces of 93/7 Lean Ground Turkey
150 grams of white rice (cooked weight)
*add green veggies if you choose to
Macros For The Day- 2,035 calories: 210protein, 55g fat, 175carbs
Week 6
Meal #1 (42g protein, 24g fat, 35g carbs)
2 whole eggs
4 servings of liquid egg whites (184grams)
40grams of oatmeal (uncooked weight)
1.5 tbsp of almond butter or peanut butter (24grams)
Meal #2 (59g protein, 2g fat, 35g carbs)
170 grams of sweet potato (no skin)
8 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 5g fat, 29g carbs)
300 grams of strawberries
2 scoops of GAF Whey
Meal #4 (59g protein, 20g fat, 49g carbs)
10 ounces of 93/7 Lean Ground Turkey
170 grams of white rice (cooked weight)
*add green veggies if you choose to
Macros For The Day- 1,890 calories: 210protein, 50g fat, 150carbs
Week 7
Meal #1 (43g protein, 18g fat, 46g carbs)
1 whole eggs
5 servings of liquid egg whites (230grams)
60grams of oatmeal (uncooked weight)
1 tbsp of almond butter or peanut butter (16grams)
Meal #2 (61g protein, 2g fat, 51g carbs)
250 grams of sweet potato (no skin)
8 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 5g fat, 29g carbs)
300 grams of strawberries
2 scoops of GAF Whey
Meal #4 (55g protein, 20g fat, 0g carbs)
10 ounces of 93/7 Lean Ground Turkey
With green veggies
*add green veggies if you choose to
Macros For The Day- 1,745 calories: 210protein, 45g fat, 125carbs
Week 8
Meal #1 (40g protein, 16g fat, 32g carbs)
1 whole eggs
5 servings of liquid egg whites (230grams)
40grams of oatmeal (uncooked weight)
1 tbsp of almond butter or peanut butter (16grams)
Meal #2 (64g protein, 2g fat, 37g carbs)
180 grams of sweet potato (no skin)
8.5 ounces of chicken breast
*add green veggies if you choose to
Meal #3 (52g protein, 5g fat, 29g carbs)
300 grams of strawberries
2 scoops of GAF Whey
Meal #4 (55g protein, 20g fat, 0g carbs)
10 ounces of 93/7 Lean Ground Turkey
With green veggies
*add green veggies if you choose to
Macros For The Day- 1,645 calories: 210protein, 45g fat, 100carbs
Week 9
Meal #1 (35g protein, 12g fat, 38g carbs)
5 servings of liquid egg whites (230grams)
50grams of oatmeal (uncooked weight)
1 tbsp of almond butter or peanut butter (16grams)
Meal #2 (70g protein, 3g fat, 0g carbs)
10 ounces of chicken breast
With green veggies
*add green veggies if you choose to
Meal #3 (53g protein, 5g fat, 37g carbs)
400 grams of strawberries
2 scoops of GAF Whey
Meal #4 (55g protein, 20g fat, 0g carbs)
10 ounces of 93/7 Lean Ground Turkey
With green veggies
*add green veggies if you choose to
Macros For The Day- 1,500 calories: 210protein, 40g fat, 75carbs