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- 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.
Your pre-gym meal
Your post gym meal
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.
Option 1 | Option 2 | Option 3 |
|---|---|---|
Shakshouka | Eggs & Fish & Veg |
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
Option 1 | Option 2 | Option 3 |
|---|---|---|
Pasta & Chicken (use rice if cutting) | Pasta, Broccoli, and Sardines (don’t eat at all if cutting) |
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
Option 1 | Option 2 | Option 3 |
|---|---|---|
Rice + Chicken | Rice & Fatty Fish |
Pre-Gym
This is your meal before the gym.
There’s two real paths here.
If it’s 2/3 hours before use your breakfast, lunch, or dinner
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)
Option 1 | Option 2 | Option 3 |
|---|---|---|
A super nice smoothie (with honey, glucose, etc) | A ton of fruit | A carb treat (stuff like rice Krispy square 🙄) |
Post-Gym
This is one of the most important meals of the day.
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
Option 1 | Option 2 | Option 3 |
|---|---|---|
Cereal and a Protein Shake | Fruit + Meat (needs a lot of fruit though) | A super nice smoothie again (with honey/glucose AND protein this time) |
That’s that.
a little timeline of how this would look
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.
Start by jotting down the numbers in your pre/post gym meals
Move over to jotting down numbers in your other meals
Pick what you’d like to eat in each section
Keep eating, enjoying food, and progressing.
Your Hypertrophy Hero,
Fletcher
 | Come Join The Deep End Coaching Group Have a program which stays on top of what works, without having to research too much. |
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