Fit For Life Gym Meal Plans

The meal plan that I created can be a guide for you when shopping for food and preparing meals. The attached sheets are designed to teach you balance. You will notice that the plan does not include fast food or even medium-chain (chiles, pf changs, etc.) food guidance. The meal sheets are designed for eating at home. I realize that most of you reading this are likely eating 80 percent of your calories from fast food or medium-chain places.  No worries. The idea of nutrition is a lot like workout programs. Try to get a little better each week. Try and work towards the ultimate goal of eating at home 80 percent while eating out only 20 percent of your week. You will feel better. You will lose weight and keep it off. Without any doubt, you will get healthy. When I say healthy I mean medically. Normal blood sugar. Normal cholesterol. Normal body fat percentage etc. Normal blood pressure. Following this 80/20 rule is easy to do when you follow the Time Restricted Eating Plan. Time restricted eatin is not intermittent fasting. It is simply a set of boundaries that you try and stick with daily. An example is to start eating at 7 am and and be done with dinner by 7 pm. A 12 hour window done 7 days per week will help you lose weight and reset your bodies cycle. Please read it by clicking below.

 

The meal plan that we offer gives you portion sizes for each meal. Our meal plan is set up with the idea that you are preparing food from home.  If you want to tighten that up even more click below on the link. This link will lead you to the macro calculator provided by Precision Nutrition. I am a certified coach through Precision. This is a tool that I use with new Nutrition coaching clients. Click Here To Calculate Your Portion Sizes 

If you are eating out more often than eating food from home try and use the meal plan as a guide for ordering. You can read my free E-Book that I wrote to help you make better choices when eating out. There are hundreds of places to eat out in Bakersfield  

Another good tool to put on your phone is the Lose It App. Click Here To Get It 

Having an app like Lose It will help you learn your habits. Are you hitting your calorie goals? Are you over on a macronutrient like fat or carbs? You do not have to be obsessive with a food app. Just use it from time to time to stay on track.

The meal plan sheets give you ideas on what to eat and you will notice that I do not suggest exactly when to eat. This will be up to you. If you are trying to lose bodyfat I strongly suggest reading the E-book that I wrote here. Time Restricted Eating 

Here are your meal plans based on your weight. If you weigh 150, use the 130 plan to help you drop bodyfat. If you are trying to put on some muscle, eat right at or above your weight. Click and print out your plan or just save it to your phone. If you have questions, email This email address is being protected from spambots. You need JavaScript enabled to view it. or come see me after class. 

130 lb meal plan Click for 130 lbs

150 lb meal plan Click for 150 lbs

180 lb meal plan Click for 180 lbs

200 lb meal plan Click for 200 plus lbs

Be patient with yourself. Use this guide to get a little better with your nutrition each day. You will have setbacks. That is just life. Reset by going back to the plan. Keep showing up to your workouts. Consistent workouts will eventually lead to better eating, sleeping, water consumption, avoiding sweets etc.