meal plan for u

Want a meal plan you can steal?

I won’t even charge you 🙄 

• This isn’t a bodybuilding.com bulking diet

• This is a sustainable, fully customisable plan

• This is the framework I use, and my clients use day in day out

This might sound a little strange but there are only 3 required meals in your day.

1. Your pre-gym meal

2. Your post gym meal

3. One other meal

This is because your pre-gym could be breakfast/lunch.

The reason the pre/post gym are so important is as they setup the best workout possible.

Outside of that, so long as we have three meals, you’ll be in a good place.

Let’s break this out then.

Our Makeshift Meal Plan

All of this follows the nutrition guidelines for muscle growth.

• You’ll be trying to get 1g of protein per LBS of Lean Body Mass

• You’ll be trying to get all your essential fats in

• You’re trying to get as many carbs as possible whilst staying at your desired calories

Breakfast

The focus of breakfast is getting a head start on your protein, and getting a ton of other nutrients in.

Fruit & Veg Focus

Green vegetables, purple/black vegetables, and red vegetables.

Lunch

The focus of lunch is getting in some more protein, starting to get some proper carbs in, and have a really tasty meal.

Fruit & Veg Focus

Brown/white vegetables, and yellow/orange vegetables

Dinner

The focus of dinner is getting some more carbs, some veg, but having something pretty light so it won’t mess with sleep.

Try and get option 2 a few times a week, this will make sure you’re getting in proper fish oils.

Fruit & Veg Focus

Green vegetables, and brown/white vegetables

Pre-Gym

This is your meal before the gym.

There’s two real paths here.

1. If it’s 2/3 hours before use your breakfast, lunch, or dinner

2. If it’s ~30 minutes before follow these options

The best is option two.

This will be a high carb, low fat, low fibre meal.

Try and get around 50g of carbs here. Fast acting High GI carbs so you can use it in your workout.

Fruit & Veg Focus

Red fruits, purple/black fruits, green fruits (not hugely important here, but it’d be nice if doable)

Post-Gym

This is one of the most important meals of the day.

It’s to recover all the glycogen we lost in our workout.

• Have ASAP after workout

• Get in 1.2g of Carbs per KG of BW

• Get a 4:1 Carb to Protein ratio

• Super low fat and fibre

• Wait ~2 hours before your next meal

That’s that.

Enjoy running this framework, it’s what I’ve personally been using for a long time.

The best way to do this is to sit down and write up how many calories/macros you’d like to give each section.

This will let you pick staples for each option and have a super dynamic meal plan.

1. Start by jotting down the numbers in your pre/post gym meals

2. Move over to jotting down numbers in your other meals

3. Pick what you’d like to eat in each section

Keep eating, enjoying food, and progressing.

Your Hypertrophy Hero,
Fletcher