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ABOUT SEAN NALEWANYJ

ABOUT SEAN NALEWANYJ Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has

Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and promoting science-based, no B.S muscle building and fat loss techniques online since 2005.

Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives.

Sean is also the creator of The Body Transformation Blueprint a complete step-by-step online training, nutrition and supplementation system that teaches people how to achieve their ideal body in the fastest and most efficient way possible without hype or gimmicks of any kind.

He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized program and ongoing support to suit their individual needs, as well as Custom Meal Plans for those seeking detailed assistance with their daily nutrition plans.

In a fitness industry that has become completely overrun with fads, false information and outright scams, Sean’s advice remains as an honest, no nonsense resource to help you reach your fitness goals the right way.

MEAL PLAN INSTRUCTIONS - START HERE!

MEAL PLAN INSTRUCTIONS - START HERE! Sean Nalewanyj here, and thanks for checking out this collection

Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, step- by-step muscle building and fat loss meal plans.

Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s easily just as, if not more important than what you do in the gym. Start employing the correct nutritional habits each day based on your specific goals, and the difference in your results will be like night and day.

You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a balanced combination of lean proteins, high quality carbohydrates and healthy fats.

Here’s the basic way to determine which specific meal plan you should follow…

Step #1 - Determine your calorie maintenance level.

This is the number of calories that you require daily in order to maintain your current weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom end of the range if you have a fairly low daily activity level (for example, you work a desk job and aren’t very active outside of the gym), and use the top end if you have a higher daily activity level (for example, you work a demanding physical job and also play sports throughout the week).

Step #2 - Increase or decrease your calorie maintenance level depending on your goal.

If your goal is to build muscle, then you need to create a calorie surplus by consuming more calories than you burn. To do this, start off by adding 350 calories to your maintenance level. This will provide your body with the additional energy it needs to build new muscle with minimal gains in body fat.

If your goal is to lose fat, then you need to create a calorie deficit by burning more calories than you consume. To do this, start off by subtracting 500 calories from your maintenance level. This will create the necessary energy deficit within your body to stimulate ongoing fat loss with minimal losses of lean muscle.

Here are a few more important things you should know before getting started…

1) You can re-arrange the meals in any way that you’d like based on your personal preference and schedule. If you want to change the order of things or combine certain meals/foods together, that’s totally fine. Your only goal is to consume everything listed in the plan in the stated quantities by the end of the day.

2) Most measurements are given in metric form because this is the most accurate way to properly track a muscle building or fat burning diet. Measuring cups measure volume and not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food scale if you don’t already have one and using that for your meal plan.

3) If you want to substitute other food items in or out, I’d suggest using the nutrition database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range of different food items.

totals for a huge range of different food items. 4) If you find these pre-made plans

4) If you find these pre-made plans helpful, I’d highly suggest also checking out the Custom Meal Plan service that I offer over on my website. These custom plans are personally created from scratch by me to perfectly match your individual fitness goals, body type, lifestyle, food preferences, training schedule, macronutrient needs and more. This ensures that you see the fastest results possible by employing a nutritional approach that is precisely matched with your specific needs.

WAIT! Do This Before You Go Any Further…

To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain strength at your maximum potential, make sure to follow the 3 simple steps below before diving into the meal plans…

1) Subscribe To My YouTube Channel.

the meal plans… 1) Subscribe To My YouTube Channel . I post brand new high quality

I post brand new high quality video lessons on my channel several days a week covering all kinds of valuable training, nutrition and supplementation topics that you won’t want to miss.

2) Bookmark My Official Website.

won’t want to miss. 2) Bookmark My Official Website . This site contains a ton of

This site contains a ton of awesome muscle building and fat burning information and is updated frequently with new content. I can guarantee that it will be some of the highest quality and most beneficial material you'll find anywhere.

3) “Like” My Official Facebook Page

find anywhere. 3) “Like” My Official Facebook Page … This will keep you in the loop

This will keep you in the loop on all of my daily tips, updates and video lessons.

 

1250 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

BREAKFAST

2 whole eggs

138

12

0

10

1 slice whole grain toast

69

4

11

1

75g blueberries

44

0

11

0

TOTAL

251

16

22

11

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

50g banana

44

0

11

0

2 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

192

25

14

4

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia

138

30

0

2

LUNCH

150g cooked white or brown rice

165

4

35

1

75g mixed steamed vegetables

28

2

5

0

 

TOTAL

331

36

40

3

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

SNACK

100g plain low-fat yogurt

70

6

7

2

1 teaspoon honey

24

0

6

0

TOTAL

94

6

13

2

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g cooked lean beef

224

38

0

8

DINNER

175g boiled sweet potato

132

2

31

0

75g mixed steamed vegetables

28

2

5

0

 

TOTAL

384

42

36

8

 

DAILY TOTALS

1252

125

125

28

 

1500 CALORIE MEAL PLAN

 

MEAL #1

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2

whole eggs

138

12

0

10

BREAKFAST

2

egg whites

32

8

0

0

1 slice whole grain toast

69

4

11

1

100g blueberries

56

0

14

0

   

TOTAL

295

24

25

11

MEAL #2

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

SNACK

250ml unsweetened almond milk

31

1

0

3

 

80g banana

76

1

18

0

 

3 ice cubes

0

0

0

0

   

TOTAL

224

26

21

4

MEAL #3

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia

138

30

0

2

LUNCH

150g cooked white or brown rice

165

4

35

1

75g mixed steamed vegetables

28

2

5

0

   

TOTAL

331

36

40

3

MEAL #4

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g plain low-fat yogurt

86

8

9

2

SNACK

1 teaspoon honey

24

0

6

0

25g mixed nuts

157

4

6

13

 

TOTAL

267

12

21

15

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g cooked lean beef

224

38

0

8

DINNER

175g boiled sweet potato

132

2

31

0

75g mixed steamed vegetables

28

2

5

0

 

TOTAL

384

42

36

8

 

DAILY TOTALS

1501

140

143

41

 

1750 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2 whole eggs

138

12

0

10

BREAKFAST

3 egg whites

48

12

0

0

1 slice whole grain toast

69

4

11

1

100g blueberries

56

0

14

0

 

TOTAL

311

28

25

11

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

80g banana

76

1

18

0

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

224

26

21

4

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia

138

30

0

2

LUNCH

175g cooked white or brown rice

198

5

40

2

100g mixed steamed vegetables

40

3

7

0

 

TOTAL

376

38

47

4

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

45g oatmeal (dry measurement)

175

6

31

3

SNACK

2 teaspoons honey

48

0

12

0

30g mixed nuts

222

6

9

18

 

TOTAL

445

12

52

21

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

125g cooked lean beef

224

38

0

8

DINNER

175g boiled sweet potato

132

3

30

0

100g mixed steamed vegetables

40

3

7

0

 

TOTAL

396

44

37

8

 

DAILY TOTALS

1752

148

182

48

 

2000 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2 whole eggs

138

12

0

10

BREAKFAST

3 egg whites

48

12

0

0

1 slice whole grain toast

69

4

11

1

2 teaspoons strawberry jam

36

0

9

0

75g blueberries

44

0

11

0

 

TOTAL

335

28

31

11

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 1/4 scoop whey protein powder

145

30

4

1

250ml unsweetened almond milk

31

1

0

3

SNACK

50g banana

48

1

11

0

20g natural peanut butter

126

5

4

10

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

350

37

19

14

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia

167

35

0

3

200g cooked white or brown rice

266

6

56

2

 

100g mixed steamed vegetables

40

3

7

0

 

TOTAL

473

44

63

5

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

45g oatmeal (dry measurement)

175

6

31

3

SNACK

2 teaspoons honey

48

0

12

0

25g mixed nuts

157

4

6

13

 

TOTAL

380

10

49

16

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

150g cooked lean beef

257

44

0

9

DINNER

200g boiled sweet potato

164

4

37

0

100g mixed steamed vegetables

40

3

7

0

 

TOTAL

461

51

44

9

 

DAILY TOTALS

1999

170

206

55

 

2250 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2 whole eggs

138

12

0

10

BREAKFAST

3 egg whites

48

12

0

0

1 slice whole grain toast

69

4

11

1

1 tablespoon strawberry jam

52

0

13

0

100g blueberries

56

0

14

0

 

TOTAL

363

28

38

11

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

70g banana

64

1

15

0

20g natural peanut butter

126

5

4

10

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

338

31

22

14

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia

167

35

0

3

250g cooked white or brown rice

278

8

57

2

 

TOTAL

445

43

57

5

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

75g oatmeal (dry measurement)

289

10

51

5

SNACK

1 tablespoon honey

72

0

18

0

35g mixed nuts

222

6

9

18

 

TOTAL

583

16

78

23

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

170g cooked lean beef

294

51

0

10

DINNER

250g boiled sweet potato

188

3

44

0

100g mixed steamed vegetables

40

3

7

0

 

TOTAL

522

57

51

10

 

DAILY TOTALS

2251

175

246

63

 

2500 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2 whole eggs

138

12

0

10

BREAKFAST

3 egg whites

48

12

0

0

2 slices whole grain toast

138

8

22

2

2 tablespoons strawberry jam

104

0

26

0

100g blueberries

56

0

14

0

 

TOTAL

484

32

62

12

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

100g banana

96

1

23

0

25g natural peanut butter

161

6

5

13

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

405

32

31

17

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia

167

35

0

3

250g cooked white or brown rice

278

8

57

2

 

TOTAL

445

43

57

5

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

75g oatmeal (dry measurement)

289

10

51

5

SNACK

1 tablespoon honey

72

0

18

0

45g mixed nuts

299

9

14

23

 

TOTAL

660

19

83

28

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

150g cooked lean beef

257

44

0

9

DINNER

280g boiled sweet potato

212

4

49

0

100g mixed steamed vegetables

40

3

7

0

 

TOTAL

509

51

56

9

 

DAILY TOTALS

2503

177

289

71

 

2750 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2 whole eggs

138

12

0

10

3 egg whites

48

12

0

0

BREAKFAST

2 slices whole grain toast

138

8

22

2

2 tablespoons strawberry jam

104

0

26

0

150g blueberries

88

0

22

0

 

250ml orange juice

125

2

27

1

TOTAL

641

34

97

13

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

115g banana

108

1

26

0

20g natural peanut butter

130

6

4

10

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

386

32

33

14

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia

171

36

0

3

250g cooked white or brown rice

282

8

58

2

 

TOTAL

453

44

58

5

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

80g oatmeal (dry measurement)

305

11

54

5

SNACK

1 tablespoon honey

72

0

18

0

40g mixed nuts

260

8

12

20

 

TOTAL

637

19

84

25

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

150g cooked lean beef

257

44

0

9

DINNER

300g boiled sweet potato

244

6

55

0

100g mixed steamed vegetables

40

3

7

0

2 teaspoons extra virgin olive oil

90

0

0

10

 

TOTAL

631

53

62

19

 

DAILY TOTALS

2748

182

334

76

 

3000 CALORIE MEAL PLAN

 

MEAL #1

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2

whole eggs

138

12

0

10

2

egg whites

32

8

0

0

BREAKFAST

2 slices whole grain toast

138

8

22

2

2 tablespoons strawberry jam

104

0

26

0

150g blueberries

88

0

22

0

 

250ml orange juice

125

2

27

1

 

TOTAL

625

30

97

13

MEAL #2

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

 

100g banana

96

1

23

0

20g natural peanut butter

130

6

4

10

 

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 
 

TOTAL

374

32

30

14

MEAL #3

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia

138

30

0

2

300g cooked white or brown rice

335

8

69

3

 

100g mixed steamed vegetables

40

3

7

0

TOTAL

513

41

76

5

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

80g oatmeal (dry measurement)

305

11

54

5

SNACK

1 tablespoon honey

72

0

18

0

40g mixed nuts

260

8

12

20

 

TOTAL

637

19

84

25

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

150g cooked lean beef

257

44

0

9

DINNER

300g cooked whole wheat pasta

371

15

71

3

150ml pasta sauce

135

3

24

3

2 teapoons extra virgin olive oil

90

0

0

10

 

TOTAL

853

62

95

25

 

DAILY TOTALS

3002

184

382

82

 

3250 CALORIE MEAL PLAN

 

MEAL #1

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2 whole eggs

138

12

0

10

3 egg whites

48

12

0

0

BREAKFAST

2 slices whole grain toast

138

8

22

2

2 tablespoons strawberry jam

104

0

26

0

150g blueberries

88

0

22

0

 

325ml orange juice

157

2

35

1

TOTAL

673

34

105

13

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

125g banana

120

1

29

0

30g natural peanut butter

195

9

6

15

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 

TOTAL

463

35

38

19

MEAL #3

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia

138

30

0

2

350g cooked white or brown rice

383

9

80

3

 

100g mixed steamed vegetables

40

3

7

0

TOTAL

561

42

87

5

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

80g oatmeal (dry measurement)

305

11

54

5

SNACK

1 tablespoon honey

72

0

18

0

45g mixed nuts

283

8

11

23

 

TOTAL

660

19

83

28

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

150g cooked lean beef

257

44

0

9

DINNER

300g cooked whole wheat pasta

371

15

71

3

200ml pasta sauce

176

4

31

4

2 teaspoons extra virgin olive oil

90

0

0

10

 

TOTAL

894

63

102

26

 

DAILY TOTALS

3251

193

415

91

 

3500 CALORIE MEAL PLAN

 

MEAL #1

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

2

whole eggs

138

12

0

10

2

egg whites

32

8

0

0

BREAKFAST

2 slices whole grain toast

138

8

22

2

2 tablespoons strawberry jam

104

0

26

0

150g blueberries

88

0

22

0

 

325ml orange juice

157

2

35

1

 

TOTAL

657

30

105

13

MEAL #2

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

 

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

SNACK

 

125g banana

120

1

29

0

30g natural peanut butter

195

9

6

15

 

3 ice cubes

0

0

0

0

 

(Blend above ingredients into a shake. Add water to thin if necessary)

 
 

TOTAL

463

35

38

19

MEAL #3

 

FOOD

CALORIES

PROTEIN

CARBS

FAT

LUNCH

125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia

138

30

0

2

350g cooked white or brown rice

383

9

80

3

 

100g mixed steamed vegetables

40

3

7

0

TOTAL

561

42

87

5

MEAL #4

FOOD

CALORIES

PROTEIN