Planning your meals

Planning your meals


A failure to plan is a plan to fail. Becoming successful means more than spending time in the gym. It requires organization. You will quickly learn to be more deliberate in your life than you ever have before. Making decisions about food, workouts, and rest on the fly won’t work. You need to think and plan. Meal planning and prep are the largest and toughest parts of the dieting process. Consumption is easy. Meal frequency is an important part of planning. Here’s a general guideline for how often you should eat a meal based on your body type.

example. Essential carbohydrate meal plan for the whole week.

The 3 Week Diet

Ectomorph: every 2–3 hours
Mesomorph: every 2.5–3.5 hours
Endomorph: every 3.5–5 hours

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How carefully you stick to this plan will depend on your personal work/life schedule, but no matter how often you eat, you must track those meals carefully. Start by thinking about the proper balance of your meals. Including protein, carbohydrates, and fat in every meal is crucial for satiety. The three macronutrients work together in helping the bodybuilder deal with feelings of hunger during the time between meals. Having each macronutrient represented in each meal allows your body to absorb them and use them properly and efficiently. As you’ve learned earlier in this chapter, most meals will be protein dominant with carbohydrates coming in second and fat being the least important per meal. Aim to include a lean protein, complex carbohydrate, and fibrous carbohydrate in every meal. This combination will allow you to balance your predetermined macro-nutrient levels throughout the day.

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