If you are feeling stuck in designing a personal nutrition plan to help you lose fat and gain muscle you’re in luck, because in this article I am going to share one of my daily meal plans that will help you achieve your goal.
In this video you get to go behind the scenes and look over my shoulder to see exactly how I prepared each of these fat burning and muscle building meals. Make note of just how quick and easy it is to prepare each meal. These body sculpting meals are portable as well… meaning, it’s easy to pack them in your lunch or bring with you in the car when you are out shopping.
Meal Plan To Get Ripped
This was one of my lower calorie days. Currently, while following the Metabolic Masterpiece Body Sculpting Program I spend 3 days in a 20% caloric deficit and 3 days in a 20% caloric surplus. This suits my current goal of gaining lean muscle mass without the fat.
You can easily adjust the ingredient quantities to meet your caloric needs. For example, my wife Angie has a target of 1500 calories on her deficit days. She could simply cut down to 4 ounces of Salmon at dinner, have 1 extra large egg instead of 2 at night, and use only half a scoop of protein powder in one of her morning meals.
Truth be told, Angie follows the 33 Day Dessert Diet, which is part of the Metabolic Masterpiece program. She enjoys a small treat every day that adds up to approximately 200 calories. So, in all likely hood her pre workout meal would be a bit smaller in portion size as well as her post workout meal. Those are ideal times to enjoy a treat… as is breakfast.
Here’s a complete breakdown of the nutrition content for each meal…
6:45am
| 2 cups of coffee with tiny bit of 2% milk | 15 cals | 1 carb | 1 prot | 0.5 fat |
7:30am – 5 grams creatine in warm water
8:00am – 1.5 grams vitamin C, 1 gram vitamin D, 2 grams concentrated fish oil (capsules)
9:30am – Protein Crepes
| 8 egg whites | 120 cals | 28 prot | ||
| 1 scoop protein powder | 120 cals | 3 carb | 24 prot | 1 fat |
| cinnamon | ||||
| Total | 240 cals | 3 carb | 52 prot | 1 fat |
11:00am – Spicy, Cheesy Tuna
| 1 can flaked white tuna | 140 cals | 32 prot | 2 fat | |
| 1 oz cheddar cheese | 120 cals | 7 prot | 10 fat | |
| 4 Tbsp salsa | 20 cals | 4 carb | 1 prot | |
| ground black pepper | ||||
| Total | 280 cals | 4 carb | 40 prot | 12 fat |
2:30pm – Protein Pancake
| 4 egg whites | 60 cals | 14 prot | ||
| 1/3 cup oats | 110 cals | 20 carb | 5 prot | 2 fat |
| 1 scoop protein powder | 120 cals | 3 carb | 24 prot | 1 fat |
| cinnamon | ||||
| Total | 290 cals | 23 carb | 43 prot | 3 fat |
3:30 – Killer Leg Workout
5:00pm – Post Workout Shake
| 3/4 cup Greek Yogurt | 100 cals | 6 carb | 18 prot | |
| 1 cup mixed berries | 70 cals | 17 carb | 1 prot | |
| 1 scoop Protein Powder | 120 cals | 3 carb | 24 prot | 1 fat |
| cinnamon | ||||
| 1 cup water | ||||
| Total | 290 cals | 26 carb | 43 prot | 1 fat |
6:00pm – Salmon and Veggies
| 8 oz Salmon | 280 cals | 46 prot | 8 fat | |
| 2 cups mixed veggies | 140 cals | 28 carb | 8 prot | |
| 4 Tbsp Salsa | 20 cals | 4 carb | 1 prot | |
| Total | 440 cals | 32 carb | 55 prot | 8 fat |
7:00 – 5 grams creatine in warm water
7:30pm – eggs and salsa
| 2 extra largs eggs | 160 cals | 2 carb | 14 prot | 12 fat |
| 4 Tbsp salsa | 20 cals | 4 carb | 1 prot | |
| Total | 180 cals | 6 carb | 15 prot | 12 fat |
7:45pm – 2 grams concentrated fish oil capsules
| Daily Total | 1835 cals | 95 carb | 249 prot | 37.5 fat |
The protein crepes and protein pancakes are a daily staple in my diet. I always have a post workout shake, but I vary the kind of shake each day. Dinner is different each day, but we have our favorite 5 dinners built into our meal plan.
If you are interested, I can share what my high calorie high carb day looks like.
When you combine this meal plan with strategic physique training, there is no doubt that you will sculpt your body into a chiseled work of art.
It’s time to step up your game, show the world what you are made of, and live to your fullest potential while enjoying every second of the Physique Artist Lifestyle!
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts goal driven, dedicated, and voracious physique artists who take pride in their body, fitness, health, and lifestyle. Embraced by physique artists around the world, his Metabolic Masterpiece Body Sculpting Programs will guide you through the process of sculpting your body into a work of art, by applying what Scott has coined, The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!
The art of molding and chiseling an aesthetically pleasing physique with ideal proportions and spectacular symmetry is one of life’s most rewarding and fulfilling experiences. It’s an opportunity for self growth and self discovery that will impact every area of your life.