The Body Transformation Blueprint™ by Sean Nalewanyj
By Sean Nalewanyj
Important Notice: You MAY give away, share and distribute this report! (As long as none of the content is altered, extracted or re-sold and all of the links remain intact)
In fact, I encourage you to share this report! If you know of any friends, family, co-workers or anyone else who would benefit from the advice given here, feel free to pass this report along to them.
Disclaimer Before beginning any new exercise, nutrition or dietary supplement program you should consult a physician first. The information presented herein is not meant to treat or prevent any disease or to provide the reader with medical advice. If you are looking for specific medical advice then you should obtain this information from a licensed health-care practitioner. This publication is intended for informational use only. Sean Nalewanyj and www.SeanNal.com will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information. The individual results obtained from these methods will vary from person to person and we make no guarantee as to the degree of results that you will personally achieve.
_______________________________________________________________________________________________
ABOUT THE AUTHOR Sean Nalewanyj
Once an awkward, 125-pound, “geeky” social outcast, Sean Nalewanyj is now a renowned muscle building and fat loss expert, best-selling fitness author and success coach. Sean has been researching and promoting natural bodybuilding and fat loss techniques for the past decade, has written articles for dozens of the most popular fitness sites on the web, and is recognized as an expert authority on the subjects of building muscle, burning fat and gaining strength fast. Through his highly successful website, www.SeanNal.com , and his free information-packed online email course (visit his website using the link above for signup details), Sean has helped thousands of average, everyday people from all over the world overcome a lifetime of insecurity and get into the best shape of their lives. In less than one year of existence, his widely acclaimed online muscle building program, "The Body Transformation Blueprint " shot up to #1 like a bullet and was immediately endorsed by many of the top experts in the field. His system garnered so much attention from the public that it was even mentioned in the most prestigious publication in North America, The New York Times. In a bodybuilding world where intense marketing hype and exaggerations have become the norm, Sean is well respected for his direct, no-nonsense approach. He admits that achieving a standout body is not a “walk in the park” like most promoters make it out to be, but believes without a doubt that he can help anyone achieve their fitness goals as long as they are willing to put forth the effort… You can read more about Sean and his full-blown muscle building success system by clicking here to visit his website.
_______________________________________________________________________________________________
Sean is also the owner and operator of “The Muscle Building & Fat Loss Inner Circle”… A private, members-only body transformation community dedicated to keeping subscribers up to date on all of the most cutting edge fitness strategies available. Not only do M.F.I.C members gain access to a massive library of regularly updated muscle building and fat burning information, but they are also able to meet, chat and make friends with one another using the vast collection of “interactive” applications provided, such as instant messaging, discussion forums, live chats and more. Lastly, Sean is the author and creator of a best-selling fat loss program known as “The Real Deal Body Transformation System”. If your primary focus is to burn fat, carve out 6-pack abs and increase your health and energy levels naturally and safely, this is the program for you. This explosive fat loss package contains every single tip, trick and strategy you need to achieve a lean and impressive physique without fad diets, bogus supplements or fancy equipment of any kind.
_______________________________________________________________________________________________
Introduction There’s an age-old saying that has been around for many years and that can be applied to almost any area of life. The saying says…
“Those Who Fail To Prepare Are Preparing To FAIL!”
This wisdom-filled quote directly applies to the concepts of building muscle, burning fat and gaining strength.
You can have all of the inner drive and motivation in the world, but without an intelligently structured plan and a blueprint for success, you’re most likely not going to get anywhere.
It continues to amaze me how many people I see entering the gym week in and week out, slaving away on the same old, ineffective techniques and never making any real progress with their physiques. There’s just no logic or rationale behind what they’re doing, and it’s only a matter of time before they give up for good.
It’s no surprise that over 95% of people in the gym end up failing miserably and never reaching their goals.
It’s not due to a lack of willpower or motivation… it’s because they are simply uneducated. There’s just no method to their madness.
They come to the gym, toss weights around aimlessly, neglect their diets and then
_______________________________________________________________________________________________
can’t figure out why they aren’t growing. Tired and frustrated with their lack of progress, they eventually give up for good.
Luckily, you won’t be one of those people!
The fact that you are reading this report right now shows me that you realize the critical importance of proper planning, and because of that, your chances of successfully will be greatly increased.
In this report I’m going to get right down to the basics by outlining 8 of the most
crucial, powerful steps that should be applied to ANY muscle-building program.
These steps are not highly complex and are not rocket-science, but I’m continually amazed at the overwhelming percentage of aspiring trainees who fail to implement them.
So let’s get right down to business…
_______________________________________________________________________________________________
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #1 Provide your body with a surplus of calories by ensuring that your caloric intake exceeds your caloric expenditure.
This is first and foremost on the list.
Beyond planning a proper workout schedule with all of the right exercises, sets, reps and rest periods lies this one simple rule of muscle growth. A rule that absolutely MUST be followed if you ever want to see measureable muscle gains…
In order to build muscle, you must consume more calories than you burn!
This is a basic biological law of muscle growth, and if you fail to consume an adequate number of calories per day you will NOT build muscle, plain and simple.
The work that you perform in the gym is simply the “spark” that sets the muscle growth process into motion. However, the REAL magic takes place when you are out of the gym, resting and eating. This is when your body will use the nutrients that you consume to begin repairing your damaged muscles and increasing their size and strength in preparation for your next workout.
If you don’t provide your body with the raw materials needed to facilitate growth, this process simply cannot take place.
In order to provide your body with the calories necessary to fuel muscle growth and to keep your body in an anabolic, muscle-building state at all times, you should be
_______________________________________________________________________________________________
consuming anywhere from 17-20 calories per pound of overall bodyweight every single day. So, if you weigh 150 pounds…
150 x 17 = 2550 150 x 20 = 3000
…Then you should be consuming anywhere from 2550-3000 daily in order to build muscle.
You should adjust this number based on…
a) Your Metabolic Rate – Are you naturally thin and have a hard time gaining weight? Or do you seem to put on body fat just by looking at food? Depending on your overall body type you can adjust the number higher or lower.
b) Your Activity Level – Do you play sports or work a physically strenuous job? If so, you’ll need to consume more calories in order to compensate. If you’re fairly sedentary and aren’t very physically active (besides your weight workouts of course), then you probably won’t need as many calories as someone who is more active.
c) Your Goals – Are you aiming to bulk up and build as much overall body mass as you possibly can? If so, you’ll obviously want to consume as many calories as you reasonably can. Are you simply trying to build a little bit of extra muscle and look better overall? If so, then a slight caloric increase is all you’ll need.
Based on these 3 factors above you can decide where to place yourself on the caloric range.
_______________________________________________________________________________________________
Do NOT overlook this aspect of the muscle growth process!
Most trainees are so concerned with their workouts that they highly underestimate the importance of proper nutrition. If anything, nutrition is even MORE important than what you accomplish in the gym.
If you fail to eat properly by not providing your body with an adequate number of calories each day, building muscle will be physically impossible.
The caloric method I just outlined is known as “The Basic Multiplier”. To get an even more accurate number that takes specific individual factors into account, such as age, sex, height, activity level, body composition etc… You’ll definitely want to check out The Body Transformation Blueprint , where I outline 2 other calculation methods that will give you a dead-on, precise number to help you maximize your muscle gains while keeping your body fat increases to an absolute minimum.
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #2 Consume the right types of calories from the proper muscle building food sources.
We’ve just established that in order to build muscle, you’ll need to always ensure that your caloric intake exceeds your caloric expenditure. That’s all fine and dandy, but it really only tells us half of the story.
Sit down and feast on big macs, ice cream cones and potato chips and your caloric intake would easily exceed your caloric expenditure… but do you think this would be an intelligent approach to building muscle?
Of course not. You need to realize this…
All calories are NOT created equally!
The raw number of calories that you consume determines whether you’ll lose weight,
maintain your weight or gain weight… but it is the type of calories that will determine what kind of bodyweight is lost or gained (lean muscle mass, fat, water etc.)
Your obvious goal is to build lean muscle mass while keeping body fat gains at a minimum, and therefore you’ll need to focus on consuming the right types of calories from the proper food sources.
_______________________________________________________________________________________________
The 3 main food groups that you should be concerned with are…
1) High Quality Protein – Protein builds and repairs muscle tissue and is the most
important nutrient for those trying to increase their lean mass. Stick to high quality, easily absorbed sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts/natural peanut butter and whey.
2) Natural, High Fiber Carbohydrates – Carbohydrates aid in the absorption of protein, provide your muscles and brain with energy throughout the day and also help to maintain an optimal hormonal environment within the body.
Stick to unrefined, high fiber sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, potatoes, fresh fruits, brown rice and whole grain products.
3) Healthy, Unsaturated Fats – Not all fats will make you fat, and essential fatty acids fit that profile. EFA’s are highly beneficial to the muscle growth process by increasing testosterone levels, improving the metabolism and volumizing the muscle cells. Some good sources of EFA’s include fatty fish, nuts, seeds, avocados and liquids like flaxseed and olive oil.
These 3 food groups should make up the bulk of your diet, and should be spread out over the course of about 5-7 small meals daily. It may seem like a lot of work at first, but over time you’ll get used to it.
The Body Transformation Blueprint includes nine 84-day meal plans to make this process as easy and painless for you as possible. The plans range from 2000-
_______________________________________________________________________________________________
6000 calories and outline exactly what you should eat each day, and when you should eat it.
You also get full grocery lists and meal preparation instructions, so there’s absolutely no guesswork involved. Just find the appropriate caloric level and you’ll be all set to go!
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #3 Increase your daily water intake significantly.
Water is an absolutely critical component to the muscle-building process and to overall body health in general. Failing to keep yourself properly hydrated throughout the day will have a negative impact on literally every single process within your
entire body! Most people know that they should be drinking "plenty" of water every day, but how many actually do? If you really paid close attention to your water intake you'd probably be surprised at how little you actually consume. What makes proper water intake so amazingly important? Well for starters, it’s the most abundant element in your body. It is ranked only 2nd to oxygen as being essential to life. Your body can survive for weeks without food, but without water you'd be dead in just a few days. Roughly 80% of your body is made up of water; the brain is 85% water and lean muscle tissue is 70% water. Research has shown that being even slightly dehydrated can decrease strength and physical performance significantly. In fact, merely a 3-4% drop in your body's water levels will lead to a 10-20% decrease in muscle contractions.
_______________________________________________________________________________________________
Not only will water increase your strength, but it also plays a large role in preventing injuries in the gym. Highly intensive training over a long period of time can put unwanted stress on your joints and connective tissue, and water helps to fight against this stress by lubricating the joints and forming a protective "cushion" around them. So, just how much water is enough? To find out how many ounces of water you should be consuming every day, multiply your bodyweight in pounds by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water every day. 150 x 0.6 = 90 I know it sounds like a lot, but if you plan your day out properly it shouldn't be a problem. Keep a water bottle with you at all times and sip from it periodically. Keep water in the places where you spend most of your time: in your car, at work, on your nightstand etc. Another good method to ensure that you drink enough water is to pre-fill a few 16 ounce bottles at the beginning of the day. This way you can have a visual representation of where your water consumption is at any point in the day. For the first few days you'll probably find yourself running to the bathroom quite frequently, but your body will soon adapt to the increased water volume and this will no longer be a problem.
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #4 Keep a detailed record of every single workout that you perform and strive for improvement every week.
This muscle-building technique should form the underlying basis for your entire workout plan. When it comes to structuring a proper approach in the gym, this is the most important overall factor, bar none. Everyone is so obsessed with all of the specific principles in the gym (such as exercise selection, rep ranges, which days to spend in the gym, how many sets to perform etc.) that they fail to see the big picture. Regardless of what type of approach you are taking in the gym, the underlying factor for success is progression. Our bodies build muscle because of an adaptive response to the environment. When you go to the gym, you break down your muscle fibers by training with weights. Your body senses this as a potential threat to its survival and will react accordingly by rebuilding the damaged fibers larger and stronger in order to protect against any possible future threat.
Therefore, in order to make continual gains in muscle size and strength, you must focus on progressing in the gym from week to week in order to consistently increase the stress level. Progression can take 2 main forms...
a) Increasing the amount of weight lifted on a specific exercise. b) Increasing the number of reps performed with a given weight on a given exercise.
_______________________________________________________________________________________________
If you’re able to improve on at least one of the above factors each week in the gym, your body will be given continual incentive to grow larger and stronger.
If you neglect these factors and enter the gym without a concrete plan in mind, you’ll be ignoring the very foundation of the entire muscle growth process, and your gains will surely stagnate.
Your goal is to always be getting better from week to week!
In order to keep track of your progress and to make sure that you’re seeing continued improvement, I’d highly suggest making use of a workout logbook.
You should write down the date, the muscles you’re training, all of the exercises that you performed, the weight that you lifted and the number of reps you were able to execute.
The next time you enter the gym, sit down for a minute before your workout and review those numbers. Your goal is to now improve upon all of those figures by either using slightly more weight or performing an additional rep or two.
The Body Transformation Blueprint includes a nifty little tool called “The MGT Progress Tracker 6000” which allows you to track not only your workouts, but virtually every other aspect of your muscle-building program as well including your body weight, muscle gains, body fat %, diet, strength increases, progress pictures and more.
_______________________________________________________________________________________________
Simply login to the password-protected member’s area and you’ll gain instant access to all of your personal workout information so that you can view your current status and set goals in order to progress further.
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #5 Be prepared to train at a high level of intensity every single time you enter the gym.
If you think that building muscle is going to be a walk in the park and that you can simply enter the gym, “go through the motions” and then go home, you are sadly mistaken.
The reality is that if you want to experience any appreciable gains in muscle size and strength, you’re going to have to be prepared to train hard. This is one of the key factors separating those who make modest gains from those who make outstanding gains.
Most people just plain don’t train hard enough!
As soon as the exercise starts to get difficult their spotter jumps in and begins needlessly assisting them, or they simply put the weight down altogether.
BIG mistake!
The gym is a war zone, and if you want to be victorious, you must be willing to endure the battle.
Intense weightlifting is perceived as a threat to your survival, and the body responds to this by increasing the size and strength of the muscles to battle against the threat. Therefore, in order to see the most dramatic response in size and strength, you must push your body as hard as you safely can.
_______________________________________________________________________________________________
This can be achieved by performing all sets in the gym to the point of concentric muscular failure…
Concentric Muscular Failure: The point at which no further positive repetitions can be performed using proper form despite your greatest efforts.
This is very challenging and will require a lot of mental toughness on your part. I’m not going to sit here and feed you a pack of lies by saying that training for muscle size is an easy task. It’s not!
Some argue that training to failure is not necessary in order for muscle growth to occur, and the truth is that they are absolutely correct.
You could never train to failure and over time you would still see gains in muscle mass and strength. The only true requirement for muscle growth to occur is progression.
However, (and that’s a big however) if you’re like 99% of the population, then you want to experience those gains as quickly and efficiently as you possibly can. While training to failure isn’t necessary for growth to occur, it IS necessary if you want maximum growth to occur in the shortest period of time possible.
Even if you are not able to train to muscular failure (perhaps due to injuries or other limiting factors), one thing remains absolutely certain: if the last 1-2 reps of a set don’t force you to dig down deep and don’t place your body under a reasonable amount of discomfort, you quite simply are NOT training hard enough!
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #6 Avoid overtraining by limiting your overall workout volume and by providing your body with sufficient recovery time in between workouts.
This is one of the most common and most deadly mistakes that almost all beginners run into. They naturally assume that the more overall work they perform in the gym, the greater their results will be.
Heck, when I was a beginner myself I thought the same thing.
Who can blame us for thinking that?
In almost all aspects of life this basic logic holds true. If you want to perform well on a school test, you need to maximize your studying time. If you want to improve your skills in a specific sport, you need to practice as much as possible.
When it comes to training for muscular size and strength, you can take this basic logic and toss it right out the window, down the street and around the corner!
The key thing to realize is that your muscles will NOT grow larger and stronger if they are stressed beyond the point of recovery. Remember, training with weights is merely an activity that sets the wheels in motion; it “sparks” the muscle growth process and “tells” your body to start building new muscle tissue… But the actual growth process takes place away from the gym while you’re eating and resting.
If you disturb the recovery process, your muscles cannot rebuild themselves.
_______________________________________________________________________________________________
Overtraining is your number one enemy! Your goal in the gym is to perform the
minimum amount of work necessary in order to yield an adaptive response from the body, and not a THING more.
You can avoid overtraining in the following ways…
1) Limit the number of sets that you perform during each workout – You should perform a total of 5-7 sets for large muscle groups (chest, back and thighs) and 2-4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). And remember, this is total sets per WORKOUT, not per exercise.
2) Limit the amount of time spent in the gym – Each workout should not last for any more than 1 hour. This time frame comes into play beginning with your first muscle-building set and ends with your final muscle-building set.
3) Limit your training frequency for each muscle group – Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time.
If you’ve been following the “more is better” mentality then you may find it hard to let go of, but believe me, as long as you train hard, you do NOT need to train often or with very many sets and exercises.
In fact, performing too much work in the gym may actually cause your muscles to become smaller and weaker.
_______________________________________________________________________________________________
If you want to learn the precise manner in which your training schedule should be structured in an organized, step-by-step format, you’ll definitely want to check out The Body Transformation Blueprint in order to access The 26-Week Workout Plan & Logbook.
This is a full, detailed workout plan that outlines the exact days to train on, which muscle groups to hit as well as the perfect sequence of exercises, sets, reps and rest periods. It also comes with a printable logbook that you can take to the gym with you to track your workouts. All you have to do is fill in the blanks!
You put a lot of time and effort into your workout plan, so you’d better be sure you’re doing it all properly if you want to see the best gains possible.
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #7 Stop placing so much of your emphasis on dietary supplements. There is no replacement for basic hard work!
If you really think that pills, powders and drink mixes are going to build your body for you, you’re in for a huge disappointment! It continues to amaze me how much value and emphasis the majority of trainees place on “the latest breakthrough pill”.
Everyone is always asking me…
“What’s the best creatine out there?” “How much weight can I gain from this whey protein supplement?” “I have $200 a month to spend on supplements… what should I buy?”
Stop the madness!
A supplement is just that… a supplement.
It is there to supplement your diet by filling in the missing gaps and by providing you with greater amounts of specific nutrients that will slightly speed up your progress. Supplements are NOT there to do the work for you and will only play a small role in your overall success in the gym.
Stop falling for the multi-million dollar ads that talk about the latest “revolutionary discovery” that will allow you to build 25 pounds of muscle while you lie on the couch.
As advanced as we’ve become as a society, the basic rules of hard work and
_______________________________________________________________________________________________
dedication still apply. If you want to change your physique, then hard training in the gym and a consistent diet plan is the only true way to get there.
Now, this doesn’t mean that I’m AGAINST the use of supplements; I’m merely against the over-use and over-emphasis of supplements. There are a few good, solid, effective products out there that I do recommend, but only as a small part of your overall approach.
My 4 “recommended” supplements include…
1) Protein supplements (whey protein, meal replacements, weight gainers and the occasional protein bar) 2) Creatine 3) Multivitamins 4) Essential Fatty Acids
I’m not going to talk about all of the specific benefits of each product in this report, but if you’re looking to accelerate your progress in the gym and achieve the best results possible, then those are the only 4 products that I would truly recommend.
I’m a big believer in the basics, and the plain fact is that most trainees are way more concerned with their supplement programs than they really need to be. It’s only natural, I mean, who wouldn’t want to pound back a couple of “orange-flavored creatine cocktails” and watch their biceps explode through their sleeves?
_______________________________________________________________________________________________
Unfortunately it just doesn’t work this way. If something sounds too good to be true, then it usually is.
Hard training and a consistent diet is your only ticket to long-term success!
If you do want to learn all of the details behind the supplements that I mentioned above, then you’ll need to read through The Body Transformation Blueprint . In it, I provide a full rundown of the functions of each, as well as ideal dosage methods and even the best product brands.
I also dispel the myths by exposing the truth behind 25 of the most popular supplements on the market, so that you can get the inside scoop from a genuine expert with no hidden agenda.
This will allow you to save your hard-earned money and only spend it on products that will truly deliver results!
_______________________________________________________________________________________________
Critical Muscle-Building Strategy #8 Understand that application and consistency is EVERYTHING!
You can have the most effective workout schedule possible, the most intelligent diet approach available and the most intimate understanding of muscle growth from every possible angle, but without the inner drive and motivation to succeed you will get nowhere, and very fast.
Just as the famous saying goes…
“Knowing is NOT enough. You must APPLY!”
Those who make the greatest gains in muscular size and strength are the ones who are able to continually and systematically implement the proper techniques on a
consistent basis.
Building muscle is a result of the cumulative effect of small steps.
Sure, performing 1 extra rep on your bench press will not make a huge difference to your overall results, and neither will consuming a single meal. However, over the long haul, all of those extra reps you perform and all of those single meals you consume will decide your overall success.
If you work hard and complete all of your muscle-building tasks in a consistent fashion, all of those individual steps will equate to massive gains in overall size and strength.
_______________________________________________________________________________________________
It is those who are willing to persevere that will succeed.
It is those who are willing to rise above laziness that will end up with the most impressive results.
I mean let's face it, everyone wants to be strong and muscular. If this is the case, why isn't everyone strong and muscular? It's because only certain people have the proper drive and motivation that it takes to get there.
Do you have what it takes?
_______________________________________________________________________________________________
Are You Ready To Build Your Dream Body? If you’ve got the drive and the motivation to get started right away… To begin blasting your body into an almost uncontrollable surge of lean muscle growth… To start adding inches of rock-hard, granite-like mass to your chest, back, arms, shoulders and legs… To develop an impressive, powerful new body that turns heads at the beach, the mall, at work, at school and everywhere else you go…
Then the ONLY thing left for you to do now is to formulate a proper plan to get there. And not only to get there… but to get there as quickly, easily and painlessly as you possibly can.
So before you even set foot in a gym, I would strongly urge you to make sure that your training and diet plan is properly structured, and that you’re implementing the most powerful muscle-building and fat burning techniques available. Like I said earlier in this report, many people have the motivation to succeed, but they simply lack an effective training and nutrition plan to go along with it.
I would absolutely hate to see you put a bunch of time and effort into your program only to become frustrated and impatient when the results don’t come like you had expected. And even worse, I’d really hate to see you end up like 95% of the population who flat-out quit and give up due to a lack of progress.
This report has armed you with 8 very powerful steps towards achieving positive
_______________________________________________________________________________________________
results from your muscle-building program… But the truth is that there is a lot more to it than just this.
While these techniques will help you to lay the foundation for your program, there are many other factors to take into account if you want to experience significant, mind-blowing muscle size and strength gains…
That’s What The “Body Transformation Blueprint ” Is All About!
I wanted to provide eager lifters like yourself with the chance to experience guaranteed success, without all of the regular marketing hype and B.S that you see everywhere else.
There’s so much bogus information circulating around in books and on the Internet that it can often be hard to know who to trust. And the dead-honest truth is that there are many people who you cannot and should not trust.
I’m talking about the billion dollar supplement companies… the salesman at your local supplement shop… the fitness equipment infomercial spokesperson… the “know-italls” on the online forums… and even some well-known “gurus” who think they know what they’re talking about, but really don’t have a clue.
The Body Transformation Blueprint cuts straight through the hype and delivers a complete, in-depth, step-by-step success system that covers the muscle growth process from every possible angle.
_______________________________________________________________________________________________
Training, nutrition, supplementation, recovery, injury-prevention, motivation…
You’ll literally learn everything you need to know to build that rock-hard, headturning body you’re after, and in a fraction of the time it would normally take you.
You’ll receive my #1 best-selling e-book, “The Body Transformation Blueprint” plus a complete collection of critical support modules and bonus items. This includes a full workout plan and printable logbook, audio and video courses, a video exercise database, step-by-step meal plans, progress tracking software, hardcore training footage, interview transcripts and much more.
It’s the same system that I used to transform from a 125-pound, weak and underweight “nobody”, into a 200-pound, lean and muscular bodybuilding and fitness author…
And it’s the same system that thousands of average, everyday people from all over the world have implemented with wild success…
People like…
_______________________________________________________________________________________________
"Your Book Is The Concrete Slab & Foundation Of My Training…" "I am just another satisfied customer... I know it's hard to believe, but I have just completed my second 8 week cycle and have put on another lean 19 lbs. Everyone I know is amazed... People always comment on my massive growth rate and insist there is no way I could have achieved it naturally. For the record, I have never touched or used any anabolic steroids… Everyone just calls me "Big Rick" now.” Rikki Dibeneddeto Sydney, Australia
"You’re A F*****’ Genius!” "Hey Sean… I downloaded your program a few months ago. I have to tell you, excuse my language, but you're a f****** genius. I've never seen anybody who understands and explains muscle growth so well and so clearly. My gains have increased dramatically since using your principles. Thanks for all of your continued support." Oscar Lizano Georgia, USA
"A Much More Muscular And Defined Body..." “I've been training for about 10 years and after reading through your material I realized that much of what I was doing before was a flat out waste of time. After following your advice, I trimmed my waist down from 34 to 31 inches and ended up with a much more muscular and defined body as a result. I wish I had this information when I first started out… I would have saved tons of money and effort!” Adrian Pace Sliema, Malta
These are just three of the thousands of emails I’ve received from thrilled users of this program, eager to share their success with me…
_______________________________________________________________________________________________
Will YOU Be Next? If you’re motivated and ready to start building that shredded, muscular physique you’ve been dreaming about, then do yourself a favor and multiply your chances of success.
Over a year and a half of solid work was put into Body Transformation Blueprint system, and I’m confident that this will be the one program that will help you to reach your muscle building goals in record speed and finally be happy with your reflection in the mirror.
In fact, I’m so confident that my best-selling system will work wonders for your body, your mind and your entire life, that I’m literally going to GUARANTEE that it will work for you.
How does this sound…
- MY PERSONAL PROMISE TO YOU “Try The Body Transformation Blueprint for a full 8 weeks. If you aren’t completely and totally thrilled with the results… If you don’t look and feel better than you ever have in your entire life… If your friends, family and co-workers aren’t raving about the amazing changes you’ve made… Simply email me for a prompt, courteous, no-questions-asked refund of your payment!”
_______________________________________________________________________________________________
You’ve Got NOTHING To Lose! … And a brand new, rock-hard, head-turning body to gain. Click the link below to get started TODAY… I look forward to hearing from you!
Click Here For More Information! Here’s to your brand new physique,
_______________________________________________________________________________________________
By Sean Nalewanyj
ABOUT SEAN NALEWANYJ
Sean Nalewanyj is a best-selling author, fitness coach and natural bodybuilder who has been researching and promoting science-based, no B.S muscle building and fat loss techniques online since 2005. Through the comprehensive free content on his Blog, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. Sean is also the creator of The Body Transformation Blueprint – a complete step-by-step online training, nutrition and supplementation system that teaches people how to achieve their ideal body in the fastest and most efficient way possible without hype or gimmicks of any kind. He also provides 1-On-1 Fitness Coaching for those looking for a fully personalized program and ongoing support to suit their individual needs, as well as Custom Meal Plans for those seeking detailed assistance with their daily nutrition plans. In a fitness industry that has become completely overrun with fads, false information and outright scams, Sean’s advice remains as an honest, no nonsense resource to help you reach your fitness goals the right way.
MEAL PLAN INSTRUCTIONS - START HERE!
Sean Nalewanyj here, and thanks for checking out this collection of easy-to-follow, stepby-step muscle building and fat loss meal plans. Proper nutrition is an often overlooked aspect of many people’s fitness programs, yet it’s easily just as, if not more important than what you do in the gym. Start employing the correct nutritional habits each day based on your specific goals, and the difference in your results will be like night and day. You’ll find 12 individual plans below ranging from as low as 1250 calories all the way up to 4000. Each plan is based off of 5-6 individual meals/snacks per day and is made up of a balanced combination of lean proteins, high quality carbohydrates and healthy fats.
Here’s the basic way to determine which specific meal plan you should follow… Step #1 - Determine your calorie maintenance level. This is the number of calories that you require daily in order to maintain your current weight. To do this, simply multiply your body weight in pounds by 14-16. Use the bottom end of the range if you have a fairly low daily activity level (for example, you work a desk job and aren’t very active outside of the gym), and use the top end if you have a higher daily activity level (for example, you work a demanding physical job and also play sports throughout the week). Step #2 - Increase or decrease your calorie maintenance level depending on your goal.
If your goal is to build muscle, then you need to create a calorie surplus by consuming more calories than you burn. To do this, start off by adding 350 calories to your maintenance level. This will provide your body with the additional energy it needs to build new muscle with minimal gains in body fat. If your goal is to lose fat, then you need to create a calorie deficit by burning more calories than you consume. To do this, start off by subtracting 500 calories from your maintenance level. This will create the necessary energy deficit within your body to stimulate ongoing fat loss with minimal losses of lean muscle.
Here are a few more important things you should know before getting started… 1) You can re-arrange the meals in any way that you’d like based on your personal preference and schedule. If you want to change the order of things or combine certain meals/foods together, that’s totally fine. Your only goal is to consume everything listed in the plan in the stated quantities by the end of the day. 2) Most measurements are given in metric form because this is the most accurate way to properly track a muscle building or fat burning diet. Measuring cups measure volume and not weight and can be quite inaccurate at times, so I’d suggest purchasing a basic food scale if you don’t already have one and using that for your meal plan. 3) If you want to substitute other food items in or out, I’d suggest using the nutrition database on CalorieKing.com to find the calorie/protein/carb/fat totals for a huge range of different food items. 4) If you find these pre-made plans helpful, I’d highly suggest also checking out the Custom Meal Plan service that I offer over on my website. These custom plans are personally created from scratch by me to perfectly match your individual fitness goals, body type, lifestyle, food preferences, training schedule, macronutrient needs and more. This ensures that you see the fastest results possible by employing a nutritional approach that is precisely matched with your specific needs.
Click Here To Get Your Fully Personalized Meal Plan
WAIT! Do This Before You Go Any Further… To stay in the loop on all of my newest content that will help you build muscle, lose fat and gain strength at your maximum potential, make sure to follow the 3 simple steps below before diving into the meal plans…
1) Subscribe To My YouTube Channel.
I post brand new high quality video lessons on my channel several days a week covering all kinds of valuable training, nutrition and supplementation topics that you won’t want to miss.
2) Bookmark My Official Website.
This site contains a ton of awesome muscle building and fat burning information and is updated frequently with new content. I can guarantee that it will be some of the highest quality and most beneficial material you'll find anywhere.
3) “Like” My Official Facebook Page…
This will keep you in the loop on all of my daily tips, updates and video lessons.
1250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
1 slice whole grain toast
69
4
11
1
75g blueberries
44
0
11
0
TOTAL
251
16
22
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
50g banana
44
0
11
0
2 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
192
25
14
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK DINNER
MEAL #5
100g plain low-fat yogurt
70
6
7
2
1 teaspoon honey
24
0
6
0
TOTAL
94
6
13
2
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1252
125
125
28
DAILY TOTALS
1500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
LUNCH
MEAL #3
MEAL #4
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
295
24
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
150g cooked white or brown rice
165
4
35
1
75g mixed steamed vegetables
28
2
5
0
TOTAL
331
36
40
3
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK DINNER
MEAL #5
125g plain low-fat yogurt
86
8
9
2
1 teaspoon honey
24
0
6
0
25g mixed nuts
157
4
6
13
TOTAL
267
12
21
15
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
2
31
0
75g mixed steamed vegetables
28
2
5
0
TOTAL
384
42
36
8
1501
140
143
41
DAILY TOTALS
1750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
100g blueberries
56
0
14
0
TOTAL
311
28
25
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
80g banana
76
1
18
0
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
MEAL #4
TOTAL
224
26
21
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
175g cooked white or brown rice
198
5
40
2
100g mixed steamed vegetables
40
3
7
0
TOTAL
376
38
47
4
FOOD
CALORIES
PROTEIN
CARBS
FAT
SNACK DINNER
MEAL #5
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
30g mixed nuts
222
6
9
18
TOTAL
445
12
52
21
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
175g boiled sweet potato
132
3
30
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
396
44
37
8
1752
148
182
48
DAILY TOTALS
2000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
2 teaspoons strawberry jam
36
0
9
0
75g blueberries
44
0
11
0
TOTAL
335
28
31
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 1/4 scoop whey protein powder
145
30
4
1
250ml unsweetened almond milk
31
1
0
3
50g banana
48
1
11
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
350
37
19
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
167
35
0
3
200g cooked white or brown rice
266
6
56
2
100g mixed steamed vegetables
40
3
7
0
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
473
44
63
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
45g oatmeal (dry measurement)
175
6
31
3
2 teaspoons honey
48
0
12
0
25g mixed nuts
157
4
6
13
TOTAL
380
10
49
16
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
200g boiled sweet potato
164
4
37
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
461
51
44
9
1999
170
206
55
DAILY TOTALS
2250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
1 slice whole grain toast
69
4
11
1
1 tablespoon strawberry jam
52
0
13
0
100g blueberries
56
0
14
0
TOTAL
363
28
38
11
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
70g banana
64
1
15
0
20g natural peanut butter
126
5
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
338
31
22
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
35g mixed nuts
222
6
9
18
TOTAL
583
16
78
23
FOOD
CALORIES
PROTEIN
CARBS
FAT
170g cooked lean beef
294
51
0
10
250g boiled sweet potato
188
3
44
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
522
57
51
10
2251
175
246
63
DAILY TOTALS
2500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
100g blueberries
56
0
14
0
TOTAL
484
32
62
12
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
25g natural peanut butter
161
6
5
13
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
405
32
31
17
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
167
35
0
3
250g cooked white or brown rice
278
8
57
2
TOTAL
445
43
57
5
SNACK
MEAL #4
DINNER
MEAL #5
FOOD
CALORIES
PROTEIN
CARBS
FAT
75g oatmeal (dry measurement)
289
10
51
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
299
9
14
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
280g boiled sweet potato
212
4
49
0
100g mixed steamed vegetables
40
3
7
0
TOTAL
509
51
56
9
2503
177
289
71
DAILY TOTALS
2750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
641
34
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
115g banana
108
1
26
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
386
32
33
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked chicken breast OR 150g turkey breast OR 150g shrimp OR 150g tilapia
171
36
0
3
250g cooked white or brown rice
282
8
58
2
SNACK
MEAL #4
DINNER
MEAL #5
TOTAL
453
44
58
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g boiled sweet potato
244
6
55
0
100g mixed steamed vegetables
40
3
7
0
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
631
53
62
19
2748
182
334
76
DAILY TOTALS
3000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
250ml orange juice
125
2
27
1
TOTAL
625
30
97
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
100g banana
96
1
23
0
20g natural peanut butter
130
6
4
10
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
374
32
30
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
300g cooked white or brown rice
335
8
69
3
SNACK
MEAL #4
DINNER
MEAL #5
100g mixed steamed vegetables
40
3
7
0
TOTAL
513
41
76
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
40g mixed nuts
260
8
12
20
TOTAL
637
19
84
25
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
150ml pasta sauce
135
3
24
3
2 teapoons extra virgin olive oil
90
0
0
10
TOTAL
853
62
95
25
3002
184
382
82
DAILY TOTALS
3250 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
3 egg whites
48
12
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
673
34
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
2 teaspoons extra virgin olive oil
90
0
0
10
TOTAL
894
63
102
26
3251
193
415
91
DAILY TOTALS
3500 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
150g blueberries
88
0
22
0
325ml orange juice
157
2
35
1
TOTAL
657
30
105
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
120
1
29
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
463
35
38
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
45g mixed nuts
283
8
11
23
TOTAL
660
19
83
28
FOOD
CALORIES
PROTEIN
CARBS
FAT
150g cooked lean beef
257
44
0
9
300g cooked whole wheat pasta
371
15
71
3
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
TOTAL
939
63
102
31
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3499
202
450
99
DAILY TOTALS
3750 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
2 slices whole grain toast
138
8
22
2
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
250ml orange juice
125
2
27
1
TOTAL
641
31
100
13
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
1 tablespoon honey
72
0
18
0
55g mixed nuts
348
10
14
28
TOTAL
725
21
86
33
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
250ml orange juice
125
2
27
1
TOTAL
1148
62
153
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
150g sliced apple
92
2
21
0
TOTAL
219
13
35
3
3753
204
498
105
DAILY TOTALS
4000 CALORIE MEAL PLAN
BREAKFAST
MEAL #1
SNACK
MEAL #2
FOOD
CALORIES
PROTEIN
CARBS
FAT
2 whole eggs
138
12
0
10
2 egg whites
32
8
0
0
3 slices whole grain toast
207
12
33
3
2 tablespoons strawberry jam
104
0
26
0
175g blueberries
104
1
25
0
300ml orange juice
149
2
33
1
TOTAL
734
35
117
14
FOOD
CALORIES
PROTEIN
CARBS
FAT
1 scoop whey protein powder
117
24
3
1
250ml unsweetened almond milk
31
1
0
3
125g banana
116
1
28
0
30g natural peanut butter
195
9
6
15
3 ice cubes
0
0
0
0
(Blend above ingredients into a shake. Add water to thin if necessary)
LUNCH
MEAL #3
TOTAL
459
35
37
19
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked chicken breast OR 125g turkey breast OR 125g shrimp OR 125g tilapia
138
30
0
2
350g cooked white or brown rice
383
9
80
3
SNACK
MEAL #4
DINNER
MEAL #5
SNACK
MEAL #6
100g mixed steamed vegetables
40
3
7
0
TOTAL
561
42
87
5
FOOD
CALORIES
PROTEIN
CARBS
FAT
80g oatmeal (dry measurement)
305
11
54
5
2 tablespoons honey
144
0
36
0
60g mixed nuts
379
10
15
31
TOTAL
828
21
105
36
FOOD
CALORIES
PROTEIN
CARBS
FAT
125g cooked lean beef
224
38
0
8
350g cooked whole wheat pasta
488
18
95
4
200ml pasta sauce
176
4
31
4
1 tablespoon extra virgin olive oil
135
0
0
15
300ml orange juice
149
2
33
1
TOTAL
1172
62
159
32
FOOD
CALORIES
PROTEIN
CARBS
FAT
200g plain low-fat yogurt
127
11
14
3
200g sliced apple
120
2
28
0
TOTAL
247
13
42
3
4001
208
547
109
DAILY TOTALS
The Body Transformation Blueprint
This is my complete, step-by-step muscle building and fat loss program that contains all of the most effective strategies I've learned after 14 years of dedicated fitness research and experience. It employs a no B.S, science-based approach and delivers every single tool you need to gain lean muscle, burn off body fat and increase your strength as quickly and efficiently as possible. You’ll learn all of the most important, result-producing principles behind proper training, nutrition, supplementation and everything in between to help you build muscle, lose fat and gain strength at your maximum potential. Included is my 250-page manual “Muscle Building & Fat Loss Decoded”, along with stepby-step workout routines, meal plans, supplement guides, video tutorials, recipe books, progress tracking tools and 12 weeks of one-on-one personalized email coaching to guarantee your success.
Click Here To Access The Body Transformation Blueprint
