MEAL PLAN

Service Description

This session includes a 60 minute Nutrition Consultation. After the session, 5 recipes tailored to your specific goals and needs will be designed and sent to you. The areas of our hr-long discussion will include the following: 1. Caloric and Macronutrient Strategy We will discuss the specific "math" behind your plan. For muscle growth and fat loss, we will discuss: Protein Ceiling: calculating the amount of protein needed to maintain and build muscle (usually around 1.6g to 2.2g of protein per kilogram of body weight). Carbohydrate Cycling: discussing high-carb days for heavy training (like boxing or leg days) and lower-carb days for rest. The V-Shape Diet: emphasizing nutrient density to keep the waist tight while providing enough fuel for shoulder and back hypertrophy. 2. Meal Timing and "Anabolic Windows" This is about optimizing when you eat to maximize performance and recovery: Pre-Workout: what to eat to ensure you have explosive energy without feeling heavy. Post-Workout: how to trigger muscle protein synthesis effectively. Nighttime Nutrition: strategies to prevent muscle breakdown during sleep (e.g., slow-digesting proteins). 3. Food Swaps and Flexibility Proteins: swapping chicken breast for white fish, lean beef, or plant-based alternatives. Carbs: choosing between fast-digesting (white rice/fruit) and slow-digesting (sweet potato/oats) based on your activity level. The 80/20 Rule: discussing how to fit "social" foods or cravings into your plan so you don't burn out. 4. Logistics and Preparation (The "How") Batch Cooking: strategies for prepping 3–4 days of protein at once to save time. Grocery Store Navigation: identifying the best "bang for your buck" foods and avoiding hidden calories in sauces and dressings. Kitchen Staples: discussing the "must-haves" (spices, oils, frozen veggies) that make sticking to a plan effortless. 5. Progress Tracking and Adjustments Dietary needs change as your body composition changes. We will discuss: Biofeedback: monitoring hunger levels, sleep quality, and energy. The "Plateau" Plan: how the plan will be tweaked once fat loss slows down or muscle growth stalls.