By Sean Nalewanyj www.bodytransformationtruth.com www.mycustommealplan.com

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 MEAL #1 FOOD CALORIES PROTEIN CARBS FAT BREAKFAST 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 MEAL #2 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) TOTAL 192 25 14 4 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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 MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

100g plain low-fat yogurt 70 6 7 2 1 teaspoon honey 24 0 6 0 TOTAL 94 6 13 2 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef 224 38 0 8 DINNER 175g boiled sweet potato 132 2 31 0 75g mixed steamed vegetables 28 2 5 0 TOTAL 384 42 36 8 DAILY TOTALS 1252 125 125 28

1500 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 BREAKFAST 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 MEAL #2 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 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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 MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef 224 38 0 8 DINNER 175g boiled sweet potato 132 2 31 0 75g mixed steamed vegetables 28 2 5 0 TOTAL 384 42 36 8 DAILY TOTALS 1501 140 143 41

1750 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 BREAKFAST 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 MEAL #2 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) TOTAL 224 26 21 4 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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 MEAL #4 FOOD CALORIES PROTEIN CARBS FAT

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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef 224 38 0 8 DINNER 175g boiled sweet potato 132 3 30 0 100g mixed steamed vegetables 40 3 7 0 TOTAL 396 44 37 8 DAILY TOTALS 1752 148 182 48

2000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 BREAKFAST 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 MEAL #2 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) TOTAL 350 37 19 14 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

TOTAL 473 44 63 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef 257 44 0 9 DINNER 200g boiled sweet potato 164 4 37 0 100g mixed steamed vegetables 40 3 7 0 TOTAL 461 51 44 9 DAILY TOTALS 1999 170 206 55

2250 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 BREAKFAST 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 MEAL #2 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) TOTAL 338 31 22 14 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 170g cooked lean beef 294 51 0 10 DINNER 250g boiled sweet potato 188 3 44 0 100g mixed steamed vegetables 40 3 7 0 TOTAL 522 57 51 10 DAILY TOTALS 2251 175 246 63

2500 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 BREAKFAST 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 MEAL #2 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) TOTAL 405 32 31 17 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef 257 44 0 9 DINNER 280g boiled sweet potato 212 4 49 0 100g mixed steamed vegetables 40 3 7 0 TOTAL 509 51 56 9 DAILY TOTALS 2503 177 289 71

2750 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 3 egg whites 48 12 0 0 BREAKFAST 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 MEAL #2 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) TOTAL 386 32 33 14 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

TOTAL 453 44 58 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef 257 44 0 9 DINNER 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 DAILY TOTALS 2748 182 334 76

3000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 2 egg whites 32 8 0 0 BREAKFAST 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 MEAL #2 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) TOTAL 374 32 30 14 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

100g mixed steamed vegetables 40 3 7 0 TOTAL 513 41 76 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef 257 44 0 9 DINNER 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 DAILY TOTALS 3002 184 382 82

3250 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 3 egg whites 48 12 0 0 BREAKFAST 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 MEAL #2 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) TOTAL 463 35 38 19 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

100g mixed steamed vegetables 40 3 7 0 TOTAL 561 42 87 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef 257 44 0 9 DINNER 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 DAILY TOTALS 3251 193 415 91

3500 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 2 egg whites 32 8 0 0 BREAKFAST 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 MEAL #2 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) TOTAL 463 35 38 19 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

100g mixed steamed vegetables 40 3 7 0 TOTAL 561 42 87 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 150g cooked lean beef 257 44 0 9 DINNER 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 MEAL #6 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 DAILY TOTALS 3499 202 450 99

3750 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 2 egg whites 32 8 0 0 BREAKFAST 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 MEAL #2 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) TOTAL 459 35 37 19 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

100g mixed steamed vegetables 40 3 7 0 TOTAL 561 42 87 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef 224 38 0 8 350g cooked whole wheat pasta 488 18 95 4 DINNER 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 MEAL #6 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 DAILY TOTALS 3753 204 498 105

4000 CALORIE MEAL PLAN MEAL #1 FOOD CALORIES PROTEIN CARBS FAT 2 whole eggs 138 12 0 10 2 egg whites 32 8 0 0 BREAKFAST 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 MEAL #2 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) TOTAL 459 35 37 19 MEAL #3 FOOD CALORIES PROTEIN CARBS FAT LUNCH 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

100g mixed steamed vegetables 40 3 7 0 TOTAL 561 42 87 5 MEAL #4 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 MEAL #5 FOOD CALORIES PROTEIN CARBS FAT 125g cooked lean beef 224 38 0 8 350g cooked whole wheat pasta 488 18 95 4 DINNER 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 MEAL #6 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 DAILY TOTALS 4001 208 547 109

Found These 12 Fitness Meal Plans Helpful? Here Are 3 More Awesome Resources You Should Check Out Custom Meal Plans The pre-made plans in this report will produce great results for most people, but if you really want to take your results to the highest level and implement a nutritional approach that is perfectly suited to your exact needs, then this is the service for you. You ll start by filling out a detailed 30-question assessment form, and I ll then go to work and personally create a custom meal plan from scratch that is precisely matched to your exact physique goals, body type, training schedule, food preferences, lifestyle and macronutrient requirements. In addition to your custom meal plan, you ll also receive ongoing nutritional coaching from me to ensure that you re always on the fastest path towards your goals. If you need your meal plan modified in any way or have nutrition questions of any kind, I ll always be just one email away. Click Here To Get Your Custom Meal Plan

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

1-On-1 Fitness Coaching Just as the name implies, this is a fully customized, personalized coaching program where you and I work together, one-on-one, to take your body from where it is now to where you want it to be using an approach that is precisely adapted to your personal needs. After submitting your detailed client assessment form, I'll go to work with my 14 years of experience in the fitness field to create a detailed workout routine, meal plan and supplementation protocol suited to your exact goals, physiology, schedule, budget, personal preferences and more. As you move through the program, we'll carefully monitor your approach and make tweaks and modifications along the way to keep you on the fastest track possible towards your ultimate goals. I'll also be there 24/7 as your coach and friend with quick responses answering ALL of your questions and concerns, and to keep you focused and motivated all the way through. Click Here To Apply For My 1-On-1 Coaching Program