Okay, I just finalized my workout plan (Kurt’s 2014 Workout Plan) and now here is my nutrition plan — by far the most important aspect of my 90 day transformation.
Since I am starting off this 90 Day challenge so lean – I am going to be doing a bulking program which means I will be eating a lot of food!
I have identified my target numbers of Protein, Carbs, and Fat and developed a nutrition plan that will allow me to reach it over the 6 meals I will be consuming every day.
Target Numbers
- Daily Protein: 207 grams (My Body Weight)
- Daily Carbs: 415 grams (200% of Body Weight)
- Daily Fats: 68 grams (33% of Body Weight)
|
Meals |
Fat |
Protein |
Carbs |
|
Meal #1 Protein Pancake (post-workout 6:30 am) |
|
|
|
1 scoop of Vanilla Whey Protein (CytoSport) |
2.50 |
27.00 |
3.00 |
| 1 Banana |
0.00 |
0.00 |
27.00 |
1 tbs Flax Seeds (Now Foods) |
10.00 |
8.00 |
10.00 |
| 1 Cup of Oatmeal |
6.00 |
10.00 |
54.00 |
| 1 tsp Cinnamon |
0.00 |
0.00 |
0.00 |
|
Totals |
18.50 |
45.00 |
94.00 |
|
Meal #2 (post-workout 8:30 am) |
|
|
|
| 2 sweet potato |
3.70 |
0.00 |
146.80 |
| 4 eggs |
21.20 |
25.33 |
2.27 |
| 1 green pepper |
0.00 |
0.00 |
0.00 |
|
Totals |
24.90 |
25.33 |
149.07 |
|
Meal #3 (12:30 pm) |
|
|
|
| Tuna Steak 6 oz |
0.00 |
25.60 |
0.00 |
| 1 serving of brown rice |
1.60 |
4.50 |
45.80 |
| 1 serving of steamed broccoli |
0.00 |
0.00 |
0.00 |
|
Totals |
1.60 |
30.10 |
45.80 |
|
Meal #4 (3:30 pm) |
|
|
|
| 1 serving of Chicken |
3.10 |
26.70 |
0.00 |
| 1 serving of brown rice |
1.60 |
4.50 |
45.80 |
| 1 apple |
0.30 |
0.50 |
24.70 |
|
Totals |
5.00 |
31.70 |
70.50 |
|
Meal #5 (6:30 pm) |
|
|
|
| 1 serving of Mahi Mahi |
1.50 |
40.00 |
0.00 |
| 1 serving of salad |
0.00 |
1.30 |
3.30 |
| 1 tsp Olive Oil |
14.00 |
0.00 |
0.00 |
| 1 serving of brown rice |
1.60 |
4.50 |
45.80 |
|
Totals |
17.10 |
45.80 |
49.10 |
|
Meal #6 (10:30 pm) |
|
|
|
| 1 serving of Vanilla Whey Protein (CytoSport) |
2.50 |
27.00 |
3.00 |
|
Totals |
2.50 |
27.00 |
3.00 |
| Grand Totals |
69.60 |
204.93 |
411.47 |
Summary
As I put this together I realized just HOW MUCH I have been under eating!
So, it will be a bit challenging for me at first to consume this much food and even harder to prepare this it! So part of my strategy will be to create as much in batches as possible so I can just reheat it when possible.
Final Thoughts
- It will take a while to get my body in sync with eating this amount of food every 3 hours. Since living in Bali especially, I have found that I eat way less than I did in the states.
- I am really trying to minimize protein – and with fish like Tuna and Mahi Mahi so cheap here ($2-3 USD per fish steak) I am going to be eating as much as I can.
- To help keep track of my nutrition – I downloaded the free app CalorieKing – and will use it make sure that I am eating enough of the right stuff
- Trying to minimize my reliance on protein bars and powder and instead focusing on real foods.
- With this bulking plan I am letting myself have a few “cheat meals” a week but won’t go too crazy 😉
Wish me luck!
Questions? Comments?
