My exact meal plan and How I prepare Food...

Let's not mess about, meal prep is simple....when you get it right.

 

Step 1) get a calorie target and macro split for your goal (go online, ask your coach, work it out yourself)

 

Step 2) put your calories/macros into myfitnesspal (go to goals > calories & macro goals and customise it)

 

Step 3) put in foods you LIKE, that you could eat every day for a year (within reason) and do not worry about amounts, just make 4-6 little meal EXAMPLES

 

Step 4) worry about the amounts! Now you have the meals in myfitnesspal, adjust the weights of foods until your daily targets are hit (potentially will have to add more meals or ingredients)

 

Most people make the mistake of stopping the planning here and just get cracking.

 

WRONG

 

There are in fact THREE more steps!

 

Step 5) write your meals out in a word doc (like mine pictured below) for the full week. This means you no longer have to keep going to myfitnesspal to log foods, just look at your document, put it on your fridge and each day stay on track.

my meal plan is here ^^^   Step 6) on the far right of your word doc, make a shopping list for the week for easy reference.   Step 7) EPIC STEP!! Now write down HOW you are going to prep your days meals, literally step by step, 'first I will open a can of tuna and put it in a lunchbox, then I will cook 60g of rice and put that in with the tuna etc.'   This whole process means you have a target, a plan, a daily checklist, a daily process and you will find it 10X easier to stick to your nutrition.   ***   Look, don't know about you but I hate planning where theres no actions to take   We all know people who plan TOO much but never get their feet wet!   So here are some action steps you can take TODAY to start moving:   1) get yourself a calorie and macro target (stuck? Ask me, join our programs, google 'calorie calculator' - all easy steps to make today) 2) download the myfitnesspal app on your phone 3) get your food ordered and delivered with tesco online  4) do the washing up and tidy up your lunchbox cupboard ready for meal prep domination 5) write down 5 reasons why you want to be successful in losing weight and looking better (e.g. feeling more confident, feeling more energetic << there's two to get you started)     Hope you enjoyed today's message   My goal is to break down advanced fitness concepts into stuff you can actually DO each day   Ant    PS - don't be a smart arse and copy my meal plan. We are almost certainly different ages, health levels, metabolic rates, hormonal balances will be different and I will train and lift differently to you.   You need your own plan!    Ant

my meal plan is here ^^^

 

Step 6) on the far right of your word doc, make a shopping list for the week for easy reference.

 

Step 7) EPIC STEP!! Now write down HOW you are going to prep your days meals, literally step by step, 'first I will open a can of tuna and put it in a lunchbox, then I will cook 60g of rice and put that in with the tuna etc.'

 

This whole process means you have a target, a plan, a daily checklist, a daily process and you will find it 10X easier to stick to your nutrition.

 

***

 

Look, don't know about you but I hate planning where theres no actions to take

 

We all know people who plan TOO much but never get their feet wet!

 

So here are some action steps you can take TODAY to start moving:

 

1) get yourself a calorie and macro target (stuck? Ask me, join our programs, google 'calorie calculator' - all easy steps to make today)

2) download the myfitnesspal app on your phone

3) get your food ordered and delivered with tesco online 

4) do the washing up and tidy up your lunchbox cupboard ready for meal prep domination

5) write down 5 reasons why you want to be successful in losing weight and looking better (e.g. feeling more confident, feeling more energetic << there's two to get you started)

 

 

Hope you enjoyed today's message

 

My goal is to break down advanced fitness concepts into stuff you can actually DO each day

 

Ant 

 

PS - don't be a smart arse and copy my meal plan. We are almost certainly different ages, health levels, metabolic rates, hormonal balances will be different and I will train and lift differently to you.

 

You need your own plan! 

 

Ant