Meal and workout plan guide

My Personal Ultimate Guide For Meal & Workout Plans

Everybody wants to be fit, feel good and look good.

It’s part of our human desires, we want to know people look up to us and admire the results of our hard work.

Everyone is a work in progress, as long as you’re working towards something, you’re already ahead of the curve.

But taking it to the next level is where people see a difference.

That’s why I came up with my own meal plan and workout routine. I want to see those gains and feel great.

I train in martial arts, three times a week (Tuesdays, Thursdays and Sundays). It’s been great learning practical fighting styles, how to control myself and most of all making friends and being part of a community.

The only thing is that we don’t focus on hard workouts as much, some of my classmates are teenagers or older adults and understandably, not everyone could keep up with an intense workout.

So I took it upon myself to aim for higher gains and push extra on my days off. I think you should too! In this article I will go through my personal meal plan and workout routine. Here’s what you can expect to learn from reading this article:

  • How to make your meal plan
  • How to personalize your workout for your body type
  • How long it will take before you can expect gains
  • Life hacks and tricks to keep the routine strong

Let’s get started.

How and where do you start with your meal plan?

First we will look at how many meals you will need per day. If you are looking to gain weight and muscle mass, as I am, you will need to eat more. To gain weight you must eat more calories than you burn every day.

What I’m aiming for is to gain clean weight, some people may want to gain weight through excess of junk calories but I want to pinpoint the food I eat and make sure it’ll help me gain weight but in muscle, not fat.

Protein and carbs range per meal

For muscle gain to happen, each meal has to hit a specific target of protein and carbs. The range we want to hit is 40-60g of protein and 40-80g of carbs per meal. Where on the scale you fit is determined by your body weight. Generally, bigger guys will hit the top end of that range.

Dietary fats should be as low as possible while healthy fats need to be included (nuts, fish, olive oil)

protein carbs fats

Meal Timing is Key

When your objective is to gain healthy clean weight, you want to focus on eating more at specific times of the day. The most important being breakfast and after training. These are the two times of the day where muscles crave calories and nutrients the most.

  • For breakfast: Your body is depleted after a night’s sleep. It needs a boost!
  • Post Workout: Your stressed muscles are in dire need of replenishment to jump start the recovery process.

These two parts of your day are key if you want optimum growth while keeping body fat levels down. If you want smart growth, you have to be precise on manipulating your calorie intake. So focus on making these two meals bigger while distributing your other meals evenly into smaller portions.

How to eat on non-training days

During your rest days, you want to tweak your meals a bit and look at your nutrient intake. For example your carbs requirement dramatically drops on your rest days, since you’re not working out, your muscles won’t need the same amount of carbs. If you don’t change it, you might end up gaining unwanted fat during those days. While protein will stay the same on your off days.

How to distribute carbs and protein in your meals

  • Training day Carbs: You want to get 2.5g of carbs per pound of body weight: In my case 400 g.
  • Every day Protein: Your protein intake should be at 2g per pound of body weight: In my case 320 g.
  • Training day Calories: Your calories intake should be 18-20 per pound of body weight: in my case 2900 calories.
  • Rest day Calories: Your calories intake should be 12-14 per pound of body weight: in my case 1950

Carbs are recommended to be taken in the morning during your breakfast (for example 100g of carbs) while your protein intake will be focused on your later meals, to keep you supplied with amino acids. Avoiding carbs during the end of the day helps avoiding unwanted fat gain, your body just doesn’t metabolize it the same at that time.

With this in mind, generally it’s recommended to have 6 meals throughout the day. Here are your sample meal routines:

Training day

Meal 1: Breakfast 7:00 a.m.

  • 10 egg whites (40 g protein + 170 calories)
  • 1 1/4 cups of oatmeal (15 g protein + 73 g carbs + 7 g of fat + 424 calories)
  • 8 oz of orange juice (2 g of protein + 23 g carbs + 102 calories)

Nutrition total: 57 g Protein + 96 g carbs + 7 g fat + 696 calories

second breakfast, meal plan

Meal 2: Second breakfast 10:00 a.m.

  • 8 oz. chicken breast (64 g protein +5 g fat + 320 calories)
  • 2 cups of rice (90 g carbs + 1 g fat + 412 calories)
  • Nutrition Total: 64 g protein +90 g carbs + 6 g fat + 732 calories

Meal 3: Luncheon 12:30 p.m.

  • 9 oz ground beef (95% lean)
  • 1 cup of Rice (45 g carbs + 1 g fat + 206 calories)
  • 1 slice of low fat cheese
  • 2 slices whole grain bread
  • 1 piece of fruit

Nutrition total: 59 g protein + 57 g carbs + 13 g fat + 593 calories

Meal 4: Afternoon Tea 5:00 p.m.

  • Whey protein shake @ 2 scoops & 300 mil water (40 g protein + 200 calories)
  • 6-8 Rice Cakes (4 g protein + 44 g carbs +1 g fat + 210 calories)
  • Nutrition Total: 44 g protein + 44 g carbs + 1g fat + 410 calories

Meal 5: Post Workout 7:45 p.m.

  • 8 oz. turkey breast (66 g protein + 429 calories)
  • 2 Medium Potato (6 g protein + 52 g carbs + 220 calories)
  • 1 whole grain roll (12g carbs + 70 calories)

Nutrition total: 72 g protein + 64 g carbs + 4 g fat + 719 calories

Meal 6: Drink of Champions 9:00 p.m.

  • Whey protein shake 2 scoops
  • Nutrition total: 40 g protein + 200 calories

Combined nutrition total for the day: 336 g protein + 396 g carbs + 32 g fat + 3556 calories

Rest day

Meal 1: First Breakfast 7:00 a.m.

  • 10 egg whites
  • 2 slices whole-grain toast w/ low-sugar jam
  • Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat

Meal 2: Second Breakfast 11:00 a.m.

  • 8 oz. chicken breast
  • 1 small to medium potato

Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat

Meal 3 : Luncheon 1:00 p.m.

  • Whey protein shake (2 scoops)
  • Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat

Meal 4: Afternoon Tea 3:00 p.m

  • 8 oz. turkey breast
  • 1 cup brown rice
  • 2 cups mixed vegetables

Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat

Meal 5: Dinner 5:30 p.m.

  • 8 oz. ground beef (95% lean)
  • 1 slice low-fat cheese
  • 2 slices whole-grain bread

Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat

Meal 6: Supper 9:00 p.m.

  • 8 oz. chicken breast
  • Medium green salad w/ fat-free dressing

Meal Totals: 302 calories, 55 g protein, 10 g carbs, 3 g fat

Daily Totals: 2,442 calories, 331 g protein, 181 g carbs, 25 g fat

Now please go ahead and change some of those items but if you do, make sure it equals the same amount of protein, carbs and calories.

How I personalize my workout routine for my body type

Now that we figured out one of the most important part of growth, we need to focus on the next. In this section, we’ll start figuring out what the best workout routine is for someone with my body type (ectomorph).

If you need to figure out your body type, bodybuilding.com has a test.

Ectomorphs like me generally benefit more from taking on heavier weights while keeping a slow workout pace and taking longer breaks. We are much more likely to gain muscle if we follow that without going too long at it, or else we might end up burning off the extra calories we need to gain mass.

The moto for ectomorphs is:

Don’t ever leave the table without feeling less than full.

It’s true, and you need to venerate that saying because that’s what will make the difference.

To make it variable we’ll be breaking down the workout in two cycles, each lasting 4 weeks with a 1 week rest in between cycles.

Cycle 1:

Chest & Abs: 3 sets

  • 20 Push Up Warm Up
  • Dumbbell Bench Press: 6 Reps
  • Incline Dumbbell Press: 6 Reps
  • Dumbbell Flyes: 6 Reps
  • Exercise Ball Crunches: 10 Reps
  • Decline Dumbbell Bench Press: 6 Reps

Back, Shoulder & Abs: 3 Sets

  • Pull-ups: 6 Reps
  • Lateral Raises: 6 Reps
  • Seated Cable Rows: 6 Reps
  • Dumbbell Should Press: 6 Reps
  • Hanging Leg Raises: 10 Reps

Legs, Traps & Chest: 3 Sets

  • Leg Extensions: 6 Reps
  • Hack Squat: 6 Reps
  • Barbell Squats: 6 Reps
  • Lateral Raises: 6 Reps
  • Incline Dumbbell Flyes: 6 Reps

Arms: 3 Sets

  • Tricep Pushdown: 6 Reps
  • Cable Curl: 6 Reps
  • Skull Crushers: 6 Reps
  • Preacher Curls: 6 Reps
  • Forearm Curls: 5 Reps

Cycle 2:

Chest & Abs: 3 Sets

  • Push ups: 20
  • Incline Bench Press: 6 Reps
  • Bench Press: 6 Reps
  • Barbell Pullover: 6 Reps
  • Exercise Ball Crunches: 10 Reps
  • Decline Bench Press: 6 Reps

Back, Shoulders & Abs: 3 Sets

  • Military Press: 6 Reps
  • Dumbbell rows: 6 Reps
  • Lateral Raises: 6 Reps
  • Lat Pull-Downs: 6 Reps
  • Hanging Leg Raises: 10 Reps

Legs & Traps: 3 Sets

  • Barbell Squat: 6 Reps
  • Stiff Legged Deadlift: 6 Reps
  • Leg Press: 6 Reps
  • Lateral Raises: 6 Reps
  • Leg Extensions: 6 Reps

Arms: 3 Sets

  • Hammer Curls: 6 Reps
  • Tricep Curls: 6 Reps
  • Dumbbell Curls: 6 Reps
  • Seated Triceps Press: 6 Reps
  • Forearm Curls: 5 Reps

The Base Workout

  • Jump Rope: 50 Reps
  • Crunches: 10 Reps
  • Lying Leg Raises: 10 Reps
  • Reverse Crunches: 10 Reps
  • (Kung Fu) Practise Bo Tai ma bo, Sup Jeet Kun, All blocks, All chops, Knife hands, Double fist block, Mobile Combo 10 Reps (Jab, Punch, Roundhouse) & finish holding all stances 30 seconds (Horse, Side, Cat, X, Crane, Arrow)
  • I have Kung Fu on Tuesdays and Thursdays from 6:00 p.m. to 8:00 p.m. then Tai Chi on Sundays from 2:00 p.m. to 3:00 p.m.

I work every week day from 8:00 to 4:30.

Knowing this, this is how I fit this cycle into my work week.

Sunday: Workout Session from 3:30 p.m. to 5:00 p.m.
Monday: Workout Session from 6:00 p.m. to 7:30 p.m.
Tuesday:
Wednesday: Workout Session from 6:00 p.m. to 7:30 p.m.
Thursday:
Friday:
Saturday: Workout Session from 7:00 p.m. to 8:30 p.m

How long do you keep this up to expect gains?

So now we figured out what to eat, when to eat it, how to workout and when to work out. We have our goals set and things are looking pretty good. Now if we look into the future a bit, there are a few questions that come to mind:

What are the results if we keep this up?

This is the kind of result I’m aiming for and here are some pictures of people who have made it:

David Laid

How long does it take to expect gains?

If you’re starting or haven’t trained in a while, you can expect results in as little as a month. You won’t be getting muscle definition but you can certainly expect to see weight gain. As a beginner you can expect to see 2 1/2 pounds of muscle gain per month!

This may seem little to you but think about it, in half a year, you can go from 160lbs to 175 lbs!

My goal being 185 lbs lean muscle, I can expect results in only a year of hitting the gym. When I put it this way, it sounds pretty good! I mean I’ve been training in martial arts for over a year now and it went by really fast.

In as little as a year of keeping up this routine, I can hit my goal of 185 lbs clean muscle.

Now that’s not a lot of time, I’m going to be 25 in January which means at 26 I can expect to be 185 lbs, feeling great and looking great. What’s not to like?

I could have gotten this long ago, I’ve been wanting this since I was 20 at least.

What kept me from getting there?

No clear focus, no plan and no true desire

I have it all now, there’s no excuse not to get there.

Now on to the last section to make sure you really do get there:

What are some tricks & life-hacks to keep the routine strong?

Here are some workout motivation hacks to keep you dead set on your goals:

  1. Reminder yourself why you’re doing this: This nifty trick works for just about anything you do in life, by constantly reminding yourself: Why am I doing this? You’ll focus on the good and keep a clear picture of your goal in mind.
  2. Find a workout buddy: Make some “fitness dates” with a friend, relative or even stranger. You’re less likely to skip out on it if you are committed already.
  3. Try to inspire others: By inspiring others, they might actually join you on your gains journey or at least keep track of it. This will keep extra pressure on you to stay steady.
  4. Pay a full year’s membership at once: Now this is a nifty trick I first heard from Dan Lok (You inspire me buddy). If you pay for a membership all at once, you won’t want to skip out on your plans because then you’re losing your money. Personally I hate wasting money and that’s a huge motivator for me.
  5. Document your fitness journey on social media: This isn’t for everyone but by sharing on social media your progress pics, you’re likely to make a lot of friends with similar goals. The more people see you and you work, the more pressure you have to maintain. This is a good way to prevent slacking.
  6. Watch your favorite episode at the gym: Cardio day isn’t so bad anymore when you have small TV’s on your treadmills. Most gyms these days have them, take advantage of it and your cardio will go by in no time!
  7. Look Into workout apps: There are many good workout apps out there that will keep everything clear for you. Get one to easily track your fitness goals and use charts to visualize your progress.
  8. Plan ahead: Pack your gym bag the night before, meal prep all your food. Book up your schedule. By doing everything ahead of time, you will have much more tolerance and are likely to make fewer emotional decisions.

That’s it! That’s my personal ultimate guide to meal & workout plans

I use and refer to this constantly, maybe you could too.

I hope this helped you in figuring out your goals and making it a focused plan.

Got anything to add? Please contact me or comment in the section below!

Pascal

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