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Meal Plans

The proper diet and nutrition plan is a key factor in determining a successful fitness program. Training without the proper nutrition will give you minimal results.

It is typically recommended that you follow a nutrition plan that favors smaller, more frequent meals throughout the day. Since you are essentially fasting while you are sleeping, your body needs to be refueled first thing in the morning. The ideal nutrition program will have you eating your first meal within 30 minutes of waking with subsequent meals every three hours thereafter. Every meal should have should have the proper ratio of carbohydrates (40% of the total calories), protein (40%) and fat (20%).

Get the Facts!

• Muscle burns fat!
• For most diets the proper ratios of caloric intake are 40% carbs, 40% protein and 20% fat.
• You should eat every three hours
• You should drink 1 gallon+ of water per day
• Taking the proper diet supplementation can help you reach your goals!
CEN-TRO-PLEX™ Advanced Meal Replacement has the perfect ratios for your diet!

The primary reason for eating throughout the day is to maintain steady blood sugar levels. By keeping your blood sugar at their proper levels you are able to maintain you lean muscle (which burns fat) AND your body does not sense the need to store fat. It's a double whammy on fat.

By eating too much at one time, or in the improper ratios (particularly too many carbs or fats) your blood sugar levels will rise above normal. When this happens your body begins to store fat. On the other hand, if you leave to much time between meals or eat too little, your body will begin to draw energy from your muscle tissue. So, by not eating enough, you are not only losing mass and strength, you are also depleting your body's primary weapon against fat: your muscles!

Remember this: Too many Calories eaten at a meal increases fat storage AND reduces appetite; too few calories eaten at a meal increases fat storage AND sugar cravings

Below is a sample diet plan for the average male athlete or bodybuilder approximately 200 lbs who is looking to maintain and/or develop lean muscle and shed the extra pounds of fat. This sample is provided so you can see the proper ratios of caloric intake and spacing between meals. Pick any carb, any protein and any fat and interchange as your taste requires.

Any meal can be interchanged in place of another. If you like breakfast at dinner time, that's fine. If you like filet mi gnon for breakfast, that's fine too. The idea is that each meal contains approximately 400 - 450 calories and all three of the correctly proportioned essentials. If you weigh more and would like to maintain or increase size, then increase the overall portion sizes. If you weigh less or would like to lose, you will want to slightly lower the overall portion sizes.

Starred proteins (*) indicate that there is already enough fat in the item and no other fat should be included (i.e. If the fat content in your protein is 20% or around 10-14 grams, do not include an additional fat in your meal).

REMEMBER - drink at least a gallon of water a day to keep it all working properly!

Proteins

 
Choose 1 per meal    
Egg Whites (8-10) Canadian Bacon* (7 oz) Grilled / Roasted Chicken Breast (7 oz)
Egg Beaters (2 cups) Turkey Breast (7oz) Sushi (sashimi - fish only) (10 pieces)
Cottage Cheese (1 cup) Flank Steak* (5 oz) Filet mignon* (5 oz)
Tilapia (7 oz) Roast Beef* (5 oz) Salmon* (7oz)
Shrimp (7oz) Rib Eye* (look for lean cuts) (5 oz) Tuna (canned in oil)* 1 can
Mussels (2 cups) Sirloin* (5 oz) Ground Turkey* - 96-99% fat free (7 oz)
Mahi Mahi (7 oz) Trimmed Pork Loin* (5 oz) Tuna Steak (5 oz)
  * do not include additional fat with this item in your meal


Carbohydrates

Carb Rating (* = ok on a limited basis
** = better *** = the best you can eat)
Choose 1 per meal    
* OK ** BETTER ***BEST
Bagel (1 small) Sweet Potato Oatmeal (.5 cup {dry measured})
Breads - white, french, bun (2 slices) Breads - grain, whole wheat (2 slices) Asparagus (1 cup) + Brown rice (.5 cup)
Baked Potato (1) Pasta, with marinara - (4 oz total) Broccoli (1stalk) + Brown Rice (.5 cup)
Melon Pita Bread - whole wheat (1) Green Beans + Brown Rice (.5 cup)
Lettuce - iceberg Apple or Peach or Pear (1) Brown rice with salsa (1 cup)
Raisins (.25 cup) Lettuce -romaine/dark green varieties Humus (.5 cup)
    Spinach (2 cups+)
    Banana (1)
  In place of brown rice, you may add a dinner roll or fruit .


Fats

Fats are typically used as a garnish or condiment in your meal unless already included in your protein. If you need two fats in a meal, use half the portion of each.
Choose 1 per meal
     
Olive Oil (.5 -1 tbsp) Peanut Butter (1-2 tbsp) Cheese* (1.5 slice or 2 oz)
Avocado (.5 cup) Peanut (1oz) - that's not many!  
Butter (1tbsp) Pecans, Cashews (.5 oz) don't bother! * Cheese is both a fat and a protein.
Use cheese very sparingly if you are going to include other fats in your meal. If you are not going to get much "bang for your buck" by adding cheese, skip it altogether and save some fat calories.
Sour Cream (1tbsp) Olives (9-12)
Margarine (1tbsp) Mayonnaise (1tbsp)
Salad Dressing (1tbsp) Miracle Whip (3 tbsp)
Other Oils -coconut, corn, vegetable peanut (1tbsp)  
     
   


Sample Meals

  Calories Protein (g) Carbs (g) Fat (g) Water
           
Oatmeal (1 serving= 1/2 cup dry)
Andro Blend Protein (2 scoops)
Peanut Butter (1 tbsp)
150
160
100
5
26
5
30
4
3
3
2.5
8
16 oz
TOTALS   410 36 37 13.5  
           
CEN-TRO-PLEX™
Advanced Meal Replacement
(1 serving)
390 40 40 8 16 oz
           
Grilled or Baked Salmon (7oz)
Brown Rice (.5 cup)
Vegetable broccoli, beans... (1 cup)
280
100
80
40
0
0
0
22
14
14
0
2
16 oz
TOTALS   460 40 36 16  
           
Grilled Shrimp (7oz)
Pasta (1 cup)
Marinara Sauce (w/ 2 tsp olive oil)
170
221
80
40
8
0
0
43
0
1
1
10
16 oz
TOTALS   471 40 43 12  
           
Turkey Sandwich
Turkey Breast - lean (7 oz)
2 slices whole Wheat
Swiss Cheese (.5 oz or 1 thin slice)
Miracle Whip Lite (1 tbsp)
Add mustard, tomato, lettuce if desired
.
210
140
53
37


42
0
4
0


0
24
1
2


2
2
4
3

 
TOTALS   440 46 27 11  
           
Grilled Chicken Breast (7oz)
Brown Rice (.5 cup)
Mixed Vegetables (1 cup)
w/ Olive Oil (.5 tbsp)
218
100
80
60
46
0
0
0
0
22
14
0
2
0
2
7
16 OZ
TOTALS   458 46 35 11  
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