CUSTOM MACRONUTRIENT BREAKDOWN AND MEAL PLAN FOR: CHANNING TATUM GOAL: LOSE 5% BODY FAT
DISCLAIMER I strongly advise that you consult with a physician and/or dietician before beginning this meal plan. This program was built for healthy individuals that have general knowledge base of nutrition and performance. Austin Barton has no clinical nutrition experience, and this program is for educational purposes and should not be used as a substitute for professional advice. If you follow this meal plan, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury, and agree to release Austin Barton from any and all claims or causes of legal action, known or unknown.
THIS IS AN EXAMPLE MEAL PLAN FOR YOUR REFERENCE. IF YOU WOULD LIKE A PERSONALIZED MEAL PLAN, HEAD TO THE FOLLOWING ADDRESS TO REQUEST A PROGRAM:
Current BF %
DAILY CALORIES AND MACROS These numbers are calculated based on your age, weight, height, goals, activity level and sex via the Mifflin equation.
Caloric Deficit (kcal/day)
Weight at 10% BF
Total Weight Loss
Approximate Time to Get to Goal BF%
10 to 21 Weeks
Remember, these values are approximate. You will not hit them exact every single day.
YOUR MEALS Meal 1: Basic Breakfast Food Item Carbs Proteins 1 cup of Dry Oats 54 10 1 Whole Egg 0 6 4 Egg Whites 1 14.4 Meal Total 55 30.4
Fats 5 5 0.2 10.2
Calories 300 70 68 438
Meal 2: Tacos Carbs Proteins
Food Item 5 oz. Lean Ground Turkey 1 Whole Wheat Tortilla 25 g Spinach 1/2 Cup Cooked Brown Rice 1/4 Cup Black Beans Meal Total
Food Item 1 Tbsp Peanut Butter 1 Apple 1 Low Sugar Greek Yogurt Meal Total
Fats 8 0
Calories 95 80
Snack Carbs Proteins 4 3.5 22 0 7
Fats 3.6 0.4
Calories 222 23
Meal 4: Big Salad Food Item Carbs Proteins 1 Cup Cooked Quinoa 39.4 8.1 100 g Spinach 3.6 2.9 1/2 Cup Cherry 3 0.5 Tomatoes Dressing of Choice 1/4 cup Shredded 0.4 6.8 Cheese Meal Total 46.4 18.3
Meal 5: Meat, Veggies and Potatoes Food Item Carbs Proteins Fats 6 oz. Cooked 0 33 25.5 Beef/Venison 4 Cups Broccoli 25.4 10 1.4 6 oz. Steamed Sweet 34.5 2.7 0.1 Potato 1/4 Cup Shredded 0.4 6.8 9.6 Cheese (on broccoli) Meal Total 60.3 52.5 36.6 Bedtime Snack Food item Carbs Proteins 1 Cup Full Fat Cottage 6 26 Cheese Meal Total 6 26
Daily Totals These are approximate
Calories 360 120 146 115 741
ADVICE AND GENERAL GUIDELINES I don't expect you to hit your macros and calories perfectly every single day because that would require obsessive attention to your meals, and we all have a lot of things going on in our lives. What I believe is this: you have to naturally learn how much food is the “right” amount for you to perform well in your workouts while maintaining a relatively lean physique. This is done by tracking your meals for an extended period of time until you have a good idea about what is “enough” for you personally.
Before your workouts, you need to have at least 30-40g of carbohydrates and anywhere from 6-15g of protein. After your workouts, you need to have at least 40-60g of carbohydrates and 30-40g of protein. If you feel like you are not recovering from your workouts enough because you feel run down or sore all of the time and/or you aren’t performing very well in the gym, increase how much you’re eating pre and post-workout.
The "best" protein would be solid food instead of protein shakes, but if you're crunched for time or don't have access to a kitchen, a shake or a low sugar protein bar will do.
Additionally, there are a few other generalities that I would like you to be aware of when following this meal plan: •
Make sure you get enough protein (.8-1g/lb. of bodyweight)
Eat every 3 hours
Mix and match meals; you don’t need to follow the meals obsessively
Eat protein before bed
Everyone has a slightly different metabolism and ability to absorb foods, which make my recommendations a “best guess”. Follow these rules to dial in how many calories you need to gain muscle: o If you’re gaining too much weight, which is more than 1-2 lbs/week, scale how many calories you’re eating back by 100 kcal/day for a week, or until you begin to gain around 1-2 lbs/week. You can do this by cutting a little fat out of your diet. o If you’re not gaining any weight at all or losing weight, increase the number of calories you’re eating by 100 kcal/day for a week until you begin to see weight gain. You can do this by adding a few carbs into your daily calories.
I would also suggest using an app called “MyFitnessPal” to track your calories for a few weeks to make sure that you’re getting what you need
Thanks for requesting a meal plan! I have a lot of fun making these and I hope it can help you reach your goals. Let me know if you have any questions or concerns; you know where to find me. -Austin Barton