Body Transformation Blueprint Free Download | Sean Nalewanyj's EBook

The Body Transformation Blueprintâ„¢ by Sean Nalewanyj

By Sean Nalewanyj

Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner.

This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.

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ABOUT THE AUTHOR Sean Nalewanyj

Once an awkward, 125-pound, “geeky” social outcast, Sean Nalewanyj is now a renowned muscle building and fat loss expert, best-selling fitness author and success coach.

Sean has been researching and promoting natural bodybuilding and fat loss techniques for the past decade, has written articles for dozens of the most popular fitness sites on the web, and is recognized as an expert authority on the subjects of building muscle, burning fat and gaining strength fast.

Through his highly successful website, www.SeanNal.com , and his free information-packed online email course (visit his website using the link above for signup details), Sean has helped thousands of average, everyday people from all over the world overcome a lifetime of insecurity and get into the best shape of their lives.

In less than one year of existence, his widely acclaimed online muscle building program, "The Body Transformation Blueprint " shot up to #1 like a bullet and was immediately endorsed by many of the top experts in the field.

His system garnered so much attention from the public that it was even mentioned in the most prestigious publication in North America, The New York Times.

In a bodybuilding world where intense marketing hype and exaggerations have become the norm, Sean is well respected for his direct, no-nonsense approach. He admits that achieving a standout body is not a “walk in the park” like most promoters make it out to be, but believes without a doubt that he can help anyone achieve their fitness goals as long as they are willing to put forth the effort…

You can read more about Sean and his full-blown muscle building success system by clicking here to visit his website.

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Sean is also the owner and operator of “The Muscle Building & Fat Loss Inner Circle”… A private, members-only body transformation community dedicated to keeping subscribers up to date on all of the most cutting edge fitness strategies available.

Not only do M.F.I.C members gain access to a massive library of regularly updated muscle building and fat burning information, but they are also able to meet, chat and make friends with one another using the vast collection of “interactive” applications provided, such as instant messaging, discussion forums, live chats and more.

Lastly, Sean is the author and creator of a best-selling fat loss program known as “The Real Deal Body Transformation System”. If your primary focus is to burn fat, carve out 6-pack abs and increase your health and energy levels naturally and safely, this is the program for you.

This explosive fat loss package contains every single tip, trick and strategy you need to achieve a lean and impressive physique without fad diets, bogus supplements or fancy equipment of any kind.

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Introduction There’s an age-old saying that has been around for many years and that can be applied to almost any area of life. The saying says…

“Those Who Fail To Prepare Are Preparing To FAIL!”

This wisdom-filled quote directly applies to the concepts of building muscle, burning fat and gaining strength.

You can have all of the inner drive and motivation in the world, but without an intelligently structured plan and a blueprint for success, you’re most likely not going to get anywhere.

It continues to amaze me how many people I see entering the gym week in and week out, slaving away on the same old, ineffective techniques and never making any real progress with their physiques. There’s just no logic or rationale behind what they’re doing, and it’s only a matter of time before they give up for good.

It’s no surprise that over 95% of people in the gym end up failing miserably and never reaching their goals.

It’s not due to a lack of willpower or motivation… it’s because they are simply uneducated. There’s just no method to their madness.

They come to the gym, toss weights around aimlessly, neglect their diets and then

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can’t figure out why they aren’t growing. Tired and frustrated with their lack of progress, they eventually give up for good.

Luckily, you won’t be one of those people!

The fact that you are reading this report right now shows me that you realize the critical importance of proper planning, and because of that, your chances of successfully will be greatly increased.

In this report I’m going to get right down to the basics by outlining 8 of the most

crucial, powerful steps that should be applied to ANY muscle-building program.

These steps are not highly complex and are not rocket-science, but I’m continually amazed at the overwhelming percentage of aspiring trainees who fail to implement them.

So let’s get right down to business…

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Critical Muscle-Building Strategy #1 Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure.

This is first and foremost on the list.

Beyond planning a proper workout schedule with all of the right exercises, sets, reps and rest periods lies this one simple rule of muscle growth. A rule that absolutely MUST be followed if you ever want to see measureable muscle gains…

In order to build muscle, you must consume more calories than you burn!

This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple.

The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout.

If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place.

In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be

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consuming anywhere from 17-20 calories per pound of overall bodyweight every single day. So, if you weigh 150 pounds…

150 x 17 = 2550 150 x 20 = 3000

…Then you should be consuming anywhere from 2550-3000 daily in order to build muscle.

You should adjust this number based on…

a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower.

b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active.

c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need.

Based on these 3 factors above you can decide where to place yourself on the caloric range.

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Do NOT overlook this aspect of the muscle growth process!

Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym.

If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible.

The caloric method I just outlined is known as “The Basic Multiplier”. To get an even more accurate number that takes specific individual factors into account, such as age, sex, height, activity level, body composition etc… You’ll definitely want to check out The Body Transformation Blueprint , where I outline 2 other calculation methods that will give you a dead-on, precise number to help you maximize your muscle gains while keeping your body fat increases to an absolute minimum.

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Critical Muscle-Building Strategy #2 Consume the right types of calories from the proper muscle building food sources.

We’ve just established that in order to build muscle, you’ll need to always ensure that your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it really only tells us half of the story.

Sit down and feast on big macs, ice cream cones and potato chips and your caloric intake would easily exceed your caloric expenditure… but do you think this would be an intelligent approach to building muscle?

Of course not. You need to realize this…

All calories are NOT created equally!

The raw number of calories that you consume determines whether you’ll lose weight,

maintain your weight or gain weight… but it is the type of calories that will determine what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)

Your obvious goal is to build lean muscle mass while keeping body fat gains at a minimum, and therefore you’ll need to focus on consuming the right types of calories from the proper food sources.

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The 3 main food groups that you should be concerned with are…

1) High Quality Protein – Protein builds and repairs muscle tissue and is the most

important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.

2) Natural, High Fiber Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body.

Stick to unrefined, high fiber sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products.

3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil.

These 3 food groups should make up the bulk of your diet, and should be spread out over the course of about 5-7 small meals daily. It may seem like a lot of work at first, but over time you’ll get used to it.

The Body Transformation Blueprint includes nine 84-day meal plans to make this process as easy and painless for you as possible. The plans range from 2000-

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6000 calories and outline exactly what you should eat each day, and when you should eat it.

You also get full grocery lists and meal preparation instructions, so there’s absolutely no guesswork involved. Just find the appropriate caloric level and you’ll be all set to go!

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Critical Muscle-Building Strategy #3 Increase your daily water intake significantly.

Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your

entire body!

Most people know that they should be drinking "plenty" of water every day, but how many actually do?

If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume.

What makes proper water intake so amazingly important?

Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life.

Your body can survive for weeks without food, but without water you'd be dead in just a few days.

Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water.

Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions.

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Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them.

So, just how much water is enough?

To find out how many ounces of water you should be consuming every day, multiply your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day.

150 x 0.6 = 90 I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc.

Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day.

For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.

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Critical Muscle-Building Strategy #4 Keep a detailed record of every single workout that you perform and strive for improvement every week.

This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none.

Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture.

Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression.

Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.

Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level. Progression can take 2 main forms...

a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.

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If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.

If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.

Your goal is to always be getting better from week to week!

In order to keep track of your progress and to make sure that you’re seeing continued improvement, I’d highly suggest making use of a workout logbook.

You should write down the date, the muscles you’re training, all of the exercises that you performed, the weight that you lifted and the number of reps you were able to execute.

The next time you enter the gym, sit down for a minute before your workout and review those numbers. Your goal is to now improve upon all of those figures by either using slightly more weight or performing an additional rep or two.

The Body Transformation Blueprint includes a nifty little tool called “The MGT Progress Tracker 6000” which allows you to track not only your workouts, but virtually every other aspect of your muscle-building program as well including your body weight, muscle gains, body fat %, diet, strength increases, progress pictures and more.

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Simply login to the password-protected member’s area and you’ll gain instant access to all of your personal workout information so that you can view your current status and set goals in order to progress further.

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Critical Muscle-Building Strategy #5 Be prepared to train at a high level of intensity every single time you enter the gym.

If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken.

The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains.

Most people just plain don’t train hard enough!

As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether.

BIG mistake!

The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle.

Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat.

Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can.

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This can be achieved by performing all sets in the gym to the point of concentric muscular failure…

Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts.

This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not!

Some argue that training to failure is not necessary in order for muscle growth to occur, and the truth is that they are absolutely correct.

You could never train to failure and over time you would still see gains in muscle mass and strength. The only true requirement for muscle growth to occur is progression.

However, (and that’s a big however) if you’re like 99% of the population, then you want to experience those gains as quickly and efficiently as you possibly can. While training to failure isn’t necessary for growth to occur, it IS necessary if you want maximum growth to occur in the shortest period of time possible.

Even if you are not able to train to muscular failure (perhaps due to injuries or other limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set don’t force you to dig down deep and don’t place your body under a reasonable amount of discomfort, you quite simply are NOT training hard enough!

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Critical Muscle-Building Strategy #6 Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts.

This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be.

Heck, when I was a beginner myself I thought the same thing.

Who can blame us for thinking that?

In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible.

When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner!

The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting.

If you disturb the recovery process, your muscles cannot rebuild themselves.

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Overtraining is your number one enemy! Your goal in the gym is to perform the

minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more.

You can avoid overtraining in the following ways…

1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.

2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.

3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time.

If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.

In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.

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If you want to learn the precise manner in which your training schedule should be structured in an organized, step-by-step format, you’ll definitely want to check out The Body Transformation Blueprint in order to access The 26-Week Workout Plan & Logbook.

This is a full, detailed workout plan that outlines the exact days to train on, which muscle groups to hit as well as the perfect sequence of exercises, sets, reps and rest periods. It also comes with a printable logbook that you can take to the gym with you to track your workouts. All you have to do is fill in the blanks!

You put a lot of time and effort into your workout plan, so you’d better be sure you’re doing it all properly if you want to see the best gains possible.

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Critical Muscle-Building Strategy #7 Stop placing so much of your emphasis on dietary supplements.

There is no replacement for basic hard work!

If you really think that pills, powders and drink mixes are going to build your body for you, you’re in for a huge disappointment! It continues to amaze me how much value and emphasis the majority of trainees place on “the latest breakthrough pill”.

Everyone is always asking me…

“What’s the best creatine out there?”

“How much weight can I gain from this whey protein supplement?”

“I have $200 a month to spend on supplements… what should I buy?”

Stop the madness!

A supplement is just that… a supplement.

It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress.

Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym.

Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.

As advanced as we’ve become as a society, the basic rules of hard work and

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dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there.

Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach.

My 4 “recommended” supplements include…

1) Protein supplements (whey protein, meal replacements, weight gainers and the occasional protein bar) 2) Creatine 3) Multivitamins 4) Essential Fatty Acids

I’m not going to talk about all of the specific benefits of each product in this report, but if you’re looking to accelerate your progress in the gym and achieve the best results possible, then those are the only 4 products that I would truly recommend.

I’m a big believer in the basics, and the plain fact is that most trainees are way more concerned with their supplement programs than they really need to be. It’s only natural, I mean, who wouldn’t want to pound back a couple of “orange-flavored creatine cocktails” and watch their biceps explode through their sleeves?

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Unfortunately it just doesn’t work this way. If something sounds too good to be true, then it usually is.

Hard training and a consistent diet is your only ticket to long-term success!

If you do want to learn all of the details behind the supplements that I mentioned above, then you’ll need to read through The Body Transformation Blueprint .

In it, I provide a full rundown of the functions of each, as well as ideal dosage methods and even the best product brands.

I also dispel the myths by exposing the truth behind 25 of the most popular supplements on the market, so that you can get the inside scoop from a genuine expert with no hidden agenda.

This will allow you to save your hard-earned money and only spend it on products that will truly deliver results!

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Critical Muscle-Building Strategy #8 Understand that application and consistency is EVERYTHING!

You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast.

Just as the famous saying goes‌

“Knowing is NOT enough. You must APPLY!�

Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a

consistent basis.

Building muscle is a result of the cumulative effect of small steps.

Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success.

If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.

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It is those who are willing to persevere that will succeed.

It is those who are willing to rise above laziness that will end up with the most impressive results.

I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.

Do you have what it takes?

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Are You Ready To Build Your Dream Body?

If you’ve got the drive and the motivation to get started right away… To begin blasting your body into an almost uncontrollable surge of lean muscle growth… To start adding inches of rock-hard, granite-like mass to your chest, back, arms, shoulders and legs… To develop an impressive, powerful new body that turns heads at the beach, the mall, at work, at school and everywhere else you go…

Then the ONLY thing left for you to do now is to formulate a proper plan to get there. And not only to get there… but to get there as quickly, easily and painlessly as you possibly can.

So before you even set foot in a gym, I would strongly urge you to make sure that your training and diet plan is properly structured, and that you’re implementing the most powerful muscle-building and fat burning techniques available. Like I said earlier in this report, many people have the motivation to succeed, but they simply lack an effective training and nutrition plan to go along with it.

I would absolutely hate to see you put a bunch of time and effort into your program only to become frustrated and impatient when the results don’t come like you had expected. And even worse, I’d really hate to see you end up like 95% of the population who flat-out quit and give up due to a lack of progress.

This report has armed you with 8 very powerful steps towards achieving positive

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results from your muscle-building program… But the truth is that there is a lot more to it than just this.

While these techniques will help you to lay the foundation for your program, there are many other factors to take into account if you want to experience significant, mind-blowing muscle size and strength gains…

That’s What The “Body Transformation Blueprint ” Is All About!

I wanted to provide eager lifters like yourself with the chance to experience guaranteed success, without all of the regular marketing hype and B.S that you see everywhere else.

There’s so much bogus information circulating around in books and on the Internet that it can often be hard to know who to trust. And the dead-honest truth is that there are many people who you cannot and should not trust.

I’m talking about the billion dollar supplement companies… the salesman at your local supplement shop… the fitness equipment infomercial spokesperson… the “know-italls” on the online forums… and even some well-known “gurus” who think they know what they’re talking about, but really don’t have a clue.

The Body Transformation Blueprint cuts straight through the hype and delivers a complete, in-depth, step-by-step success system that covers the muscle growth process from every possible angle.

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Training, nutrition, supplementation, recovery, injury-prevention, motivation…

You’ll literally learn everything you need to know to build that rock-hard, headturning body you’re after, and in a fraction of the time it would normally take you.

You’ll receive my #1 best-selling e-book, “The Body Transformation Blueprint” plus a complete collection of critical support modules and bonus items. This includes a full workout plan and printable logbook, audio and video courses, a video exercise database, step-by-step meal plans, progress tracking software, hardcore training footage, interview transcripts and much more.

It’s the same system that I used to transform from a 125-pound, weak and underweight “nobody”, into a 200-pound, lean and muscular bodybuilding and fitness author…

And it’s the same system that thousands of average, everyday people from all over the world have implemented with wild success…

People like…

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"Your Book Is The Concrete Slab & Foundation Of My Training…"

"I am just another satisfied customer... I know it's hard to believe, but I have just completed my second 8 week cycle and have put on another lean 19 lbs. Everyone I know is amazed...

People always comment on my massive growth rate and insist there is no way I could have achieved it naturally. For the record, I have never touched or used any anabolic steroids… Everyone just calls me "Big Rick" now.”

Rikki Dibeneddeto Sydney, Australia

"You’re A F*****’ Genius!”

"Hey Sean… I downloaded your program a few months ago. I have to tell you, excuse my language, but you're a f****** genius.

I've never seen anybody who understands and explains muscle growth so well and so clearly. My gains have increased dramatically since using your principles. Thanks for all of your continued support."

Oscar Lizano Georgia, USA

"A Much More Muscular And Defined Body..."

“I've been training for about 10 years and after reading through your material I realized that much of what I was doing before was a flat out waste of time. After following your advice, I trimmed my waist down from 34 to 31 inches and ended up with a much more muscular and defined body as a result. I wish I had this information when I first started out… I would have saved tons of money and effort!”

Adrian Pace Sliema, Malta

These are just three of the thousands of emails I’ve received from thrilled users of this program, eager to share their success with me…

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Will YOU Be Next?

If you’re motivated and ready to start building that shredded, muscular physique you’ve been dreaming about, then do yourself a favor and multiply your chances of success.

Over a year and a half of solid work was put into Body Transformation Blueprint system, and I’m confident that this will be the one program that will help you to reach your muscle building goals in record speed and finally be happy with your reflection in the mirror.

In fact, I’m so confident that my best-selling system will work wonders for your body, your mind and your entire life, that I’m literally going to GUARANTEE that it will work for you.

How does this sound…

- MY PERSONAL PROMISE TO YOU “Try The Body Transformation Blueprint for a full 8 weeks. If you aren’t completely and totally thrilled with the results… If you don’t look and feel better than you ever have in your entire life… If your friends, family and co-workers aren’t raving about the amazing changes you’ve made… Simply email me for a prompt, courteous, no-questions-asked refund of your payment!”

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You’ve Got NOTHING To Lose! … And a brand new, rock-hard, head-turning body to gain.

Click the link below to get started TODAY… I look forward to hearing from you!

Click Here For More Information!

Here’s to your brand new physique,

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By Sean Nalewanyj

ABOUT SEAN NALEWANYJ

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!

Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-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.

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.

Click Here To Get Your Fully Personalized Meal Plan

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.

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.

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…

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

1250 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

MEAL #4

TOTAL

192

25

14

4

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

138

30

0

2

150g cooked white or brown rice

165

4

35

1

75g mixed steamed vegetables

28

2

5

0

TOTAL

331

36

40

3

FOOD

CALORIES

PROTEIN

CARBS

FAT

SNACK DINNER

MEAL #5

100g plain low-fat yogurt

70

6

7

2

1 teaspoon honey

24

0

6

0

TOTAL

94

6

13

2

FOOD

CALORIES

PROTEIN

CARBS

FAT

125g cooked lean beef

224

38

0

8

175g boiled sweet potato

132

2

31

0

75g mixed steamed vegetables

28

2

5

0

TOTAL

384

42

36

8

1252

125

125

28

DAILY TOTALS

1500 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

LUNCH

MEAL #3

MEAL #4

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

138

30

0

2

150g cooked white or brown rice

165

4

35

1

75g mixed steamed vegetables

28

2

5

0

TOTAL

331

36

40

3

FOOD

CALORIES

PROTEIN

CARBS

FAT

SNACK DINNER

MEAL #5

125g plain low-fat yogurt

86

8

9

2

1 teaspoon honey

24

0

6

0

25g mixed nuts

157

4

6

13

TOTAL

267

12

21

15

FOOD

CALORIES

PROTEIN

CARBS

FAT

125g cooked lean beef

224

38

0

8

175g boiled sweet potato

132

2

31

0

75g mixed steamed vegetables

28

2

5

0

TOTAL

384

42

36

8

1501

140

143

41

DAILY TOTALS

1750 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

MEAL #4

TOTAL

224

26

21

4

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

138

30

0

2

175g cooked white or brown rice

198

5

40

2

100g mixed steamed vegetables

40

3

7

0

TOTAL

376

38

47

4

FOOD

CALORIES

PROTEIN

CARBS

FAT

SNACK DINNER

MEAL #5

45g oatmeal (dry measurement)

175

6

31

3

2 teaspoons honey

48

0

12

0

30g mixed nuts

222

6

9

18

TOTAL

445

12

52

21

FOOD

CALORIES

PROTEIN

CARBS

FAT

125g cooked lean beef

224

38

0

8

175g boiled sweet potato

132

3

30

0

100g mixed steamed vegetables

40

3

7

0

TOTAL

396

44

37

8

1752

148

182

48

DAILY TOTALS

2000 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 1/4 scoop whey protein powder

145

30

4

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

350

37

19

14

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

TOTAL

473

44

63

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

45g oatmeal (dry measurement)

175

6

31

3

2 teaspoons honey

48

0

12

0

25g mixed nuts

157

4

6

13

TOTAL

380

10

49

16

FOOD

CALORIES

PROTEIN

CARBS

FAT

150g cooked lean beef

257

44

0

9

200g boiled sweet potato

164

4

37

0

100g mixed steamed vegetables

40

3

7

0

TOTAL

461

51

44

9

1999

170

206

55

DAILY TOTALS

2250 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

338

31

22

14

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

75g oatmeal (dry measurement)

289

10

51

5

1 tablespoon honey

72

0

18

0

35g mixed nuts

222

6

9

18

TOTAL

583

16

78

23

FOOD

CALORIES

PROTEIN

CARBS

FAT

170g cooked lean beef

294

51

0

10

250g boiled sweet potato

188

3

44

0

100g mixed steamed vegetables

40

3

7

0

TOTAL

522

57

51

10

2251

175

246

63

DAILY TOTALS

2500 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

405

32

31

17

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

FOOD

CALORIES

PROTEIN

CARBS

FAT

75g oatmeal (dry measurement)

289

10

51

5

1 tablespoon honey

72

0

18

0

45g mixed nuts

299

9

14

23

TOTAL

660

19

83

28

FOOD

CALORIES

PROTEIN

CARBS

FAT

150g cooked lean beef

257

44

0

9

280g boiled sweet potato

212

4

49

0

100g mixed steamed vegetables

40

3

7

0

TOTAL

509

51

56

9

2503

177

289

71

DAILY TOTALS

2750 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

3 egg whites

48

12

0

0

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

386

32

33

14

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

TOTAL

453

44

58

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

80g oatmeal (dry measurement)

305

11

54

5

1 tablespoon honey

72

0

18

0

40g mixed nuts

260

8

12

20

TOTAL

637

19

84

25

FOOD

CALORIES

PROTEIN

CARBS

FAT

150g cooked lean beef

257

44

0

9

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

2748

182

334

76

DAILY TOTALS

3000 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

2 egg whites

32

8

0

0

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

374

32

30

14

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

100g mixed steamed vegetables

40

3

7

0

TOTAL

513

41

76

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

80g oatmeal (dry measurement)

305

11

54

5

1 tablespoon honey

72

0

18

0

40g mixed nuts

260

8

12

20

TOTAL

637

19

84

25

FOOD

CALORIES

PROTEIN

CARBS

FAT

150g cooked lean beef

257

44

0

9

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

3002

184

382

82

DAILY TOTALS

3250 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

3 egg whites

48

12

0

0

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

463

35

38

19

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

100g mixed steamed vegetables

40

3

7

0

TOTAL

561

42

87

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

80g oatmeal (dry measurement)

305

11

54

5

1 tablespoon honey

72

0

18

0

45g mixed nuts

283

8

11

23

TOTAL

660

19

83

28

FOOD

CALORIES

PROTEIN

CARBS

FAT

150g cooked lean beef

257

44

0

9

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

3251

193

415

91

DAILY TOTALS

3500 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

2 egg whites

32

8

0

0

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

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

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)

LUNCH

MEAL #3

TOTAL

463

35

38

19

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

SNACK

MEAL #6

100g mixed steamed vegetables

40

3

7

0

TOTAL

561

42

87

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

80g oatmeal (dry measurement)

305

11

54

5

1 tablespoon honey

72

0

18

0

45g mixed nuts

283

8

11

23

TOTAL

660

19

83

28

FOOD

CALORIES

PROTEIN

CARBS

FAT

150g cooked lean beef

257

44

0

9

300g cooked whole wheat pasta

371

15

71

3

200ml pasta sauce

176

4

31

4

1 tablespoon extra virgin olive oil

135

0

0

15

TOTAL

939

63

102

31

FOOD

CALORIES

PROTEIN

CARBS

FAT

200g plain low-fat yogurt

127

11

14

3

150g sliced apple

92

2

21

0

TOTAL

219

13

35

3

3499

202

450

99

DAILY TOTALS

3750 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

2 egg whites

32

8

0

0

2 slices whole grain toast

138

8

22

2

2 tablespoons strawberry jam

104

0

26

0

175g blueberries

104

1

25

0

250ml orange juice

125

2

27

1

TOTAL

641

31

100

13

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

125g banana

116

1

28

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)

LUNCH

MEAL #3

TOTAL

459

35

37

19

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

SNACK

MEAL #6

100g mixed steamed vegetables

40

3

7

0

TOTAL

561

42

87

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

80g oatmeal (dry measurement)

305

11

54

5

1 tablespoon honey

72

0

18

0

55g mixed nuts

348

10

14

28

TOTAL

725

21

86

33

FOOD

CALORIES

PROTEIN

CARBS

FAT

125g cooked lean beef

224

38

0

8

350g cooked whole wheat pasta

488

18

95

4

200ml pasta sauce

176

4

31

4

1 tablespoon extra virgin olive oil

135

0

0

15

250ml orange juice

125

2

27

1

TOTAL

1148

62

153

32

FOOD

CALORIES

PROTEIN

CARBS

FAT

200g plain low-fat yogurt

127

11

14

3

150g sliced apple

92

2

21

0

TOTAL

219

13

35

3

3753

204

498

105

DAILY TOTALS

4000 CALORIE MEAL PLAN

BREAKFAST

MEAL #1

SNACK

MEAL #2

FOOD

CALORIES

PROTEIN

CARBS

FAT

2 whole eggs

138

12

0

10

2 egg whites

32

8

0

0

3 slices whole grain toast

207

12

33

3

2 tablespoons strawberry jam

104

0

26

0

175g blueberries

104

1

25

0

300ml orange juice

149

2

33

1

TOTAL

734

35

117

14

FOOD

CALORIES

PROTEIN

CARBS

FAT

1 scoop whey protein powder

117

24

3

1

250ml unsweetened almond milk

31

1

0

3

125g banana

116

1

28

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)

LUNCH

MEAL #3

TOTAL

459

35

37

19

FOOD

CALORIES

PROTEIN

CARBS

FAT

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

SNACK

MEAL #4

DINNER

MEAL #5

SNACK

MEAL #6

100g mixed steamed vegetables

40

3

7

0

TOTAL

561

42

87

5

FOOD

CALORIES

PROTEIN

CARBS

FAT

80g oatmeal (dry measurement)

305

11

54

5

2 tablespoons honey

144

0

36

0

60g mixed nuts

379

10

15

31

TOTAL

828

21

105

36

FOOD

CALORIES

PROTEIN

CARBS

FAT

125g cooked lean beef

224

38

0

8

350g cooked whole wheat pasta

488

18

95

4

200ml pasta sauce

176

4

31

4

1 tablespoon extra virgin olive oil

135

0

0

15

300ml orange juice

149

2

33

1

TOTAL

1172

62

159

32

FOOD

CALORIES

PROTEIN

CARBS

FAT

200g plain low-fat yogurt

127

11

14

3

200g sliced apple

120

2

28

0

TOTAL

247

13

42

3

4001

208

547

109

DAILY TOTALS

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