3000 calorie vegetarian bodybuilding meal plan

I've changed up my meal plan a little recently, and it's working out pretty well so far so I thought I would tell people about it. Usually when I get up in the morning the only thing I've got on my mind is a massive bowl of cereal, with some vanilla whey concentrate over the top. Lately I haven't been feeling the cereal so much for some reason, so I made some changes as follows.

I keep going back and forward on whether what I do counts as "body building" or not, since it's not like I'm training to get on stage and compete. But whatever... if you're training to change the shape of your body, that's body building innit?

Anyway here we go with my current meal plan!

First meal: Massive Bowl Of Fruits

They say you're supposed to eat 5 pieces of fruit a day, don't they? Well I think that's about right and I like to get my five (or more) all in the one hit, early in the day. At the moment I'm hitting up some watermelon, different types of peaches, nectarines, grapes, and strawberries. Fruit is like nature's candy except it's also nutritious. You should eat a fuck tonne of fruit every day if you want to be happy, in my opinion.

Second meal: Breakfasty type things

Next up I'm hitting some french toast (2 eggs, two slices soy & linseed bread) and some vegetarian sausages. I'm on Quorn sausages at the moment, with a little hummus as well. You could add spinach, tomatoes, whatever vegies you like here as well. More vegetables is always better.

Pre Training:

Vanilla Protein Shake with a frozen banana blended in.

Post Training:

As soon as I walk in the door I'll have 2 thick white ricecakes with raspberry jam. I'm usually a wreck by the time I'm done training so this is a good way to start recovering and replenish those energy (glycogen) stores. Next up is another protein shake. I have choc mint flavour which is OH MY GOD SO GOOD.

Lunch:

Pancakes. Protein is important so I'm hitting 4 more eggs & a couple scoops WPC, plus oats and a splash of milk in the form of delicious pancakes. And the beautiful part is, I put icecream on top of 'em.

IIIFYM, bitches.

Dinner:

Dinner is a little more varied. Usually there's a vegie burger (just the patty) as the protein source, with whatever steamed or fresh vegetables. Usually I have some pre-prepared vege or lentil curry as well. I used to make my own and they were awesome, but I got lazy. It's the HEAT, people. Summer weather.

And there you have it!

Approximately 3000 calories and not too far off my 40 protein : 35 carbohydrates :  25 fats macro targets.

Obviously if you're looking for a Vegetarian Personal Trainer in Brunswick, you know who to talk to!

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The one simple weight loss trick that guarantees results every time

Use this one simple, revolutionary trick for
 amazing fat loss results like this!
Unlike other sites, this is actually one of my clients
and not just a couple of photos I stole from the internet.

I already took the piss out of those "one simple trick I stumbled onto" websites over on my other (other other) blog. You know the ones. I think about 90% of all the ads I see on the web have that as the tag line, or something similar. One simple trick, latest breakthrough by Chinese scientists, whatever else. It's always a load of garbage.

There's a reason why they market like that though. For one reason or another, that's what most people are looking for. Some "trick" that's going to solve all of their problems without any effort, inconvenience or change in habits or lifestyle. Just throw these berries in with your breakfast, or take this pill before meals, or whatever. Usually something ridiculous, and most of them use an identical approach, sales pitch and website. For that matter there are virtually identical websites for "how to pick up chicks", "how to regrow your hair", and who knows what else. I saw one about wrinkles today as well. All with the same "I couldn't believe how easy it was with this one simple trick" voice over, and the same "wait are you sure you really want to exit?" popup when you realise you've heard all this before.

It's a problem when the supposedly reputable websites will run the ads to these scam products. My Lose Weight, No Bullshit website gets slammed with traffic every day, so it would be nice to make a couple of bucks with some ads on there... but how can I be talking about scam free, healthy weight loss and then have a "5 foods to never eat" banner on the side?

Oh yeah, the "5 foods to never eat"... that's another one, isn't it?

That's the same thing again, right? The idea that there's some simple little tip or trick that'll take care of everything else. I still get rather a lot of similar enquiries... "I'm not losing weight, could it be because of this?" trying to pin the blame on one individual, particular habit. It's not like they're saying "triple chocolate chip double chocolate icecream chocolate mud cake" or something either, something clearly packing a shittonne of calories that you shouldn't be eating habitually outside of special occasions or rare treats. Usually it's something quite innocuous. In some cases morons who should know better will be talking about perfectly normal, actually quite nutritious foods and telling people "oh, you want to lose weight? Don't eat too much fruit, it has sugar init", for example. OOOH. 

So all of this stuff is terrible, right? The scammers should be banned from doing business, the reputable sites should refuse to run ads with unhelpful messages that link to these scam websites, and the media should stop running stories on any and every fad diet and making them seem credible. 

Especially when it goes beyond simply "not working", and many of these fad or gimmick diets are seriously unhealthy and damaging both to physical health as well as mental health through encouraging eating disorder style food avoidance. I've written about this at great length in the past, but the bottom line is that if you're actually interested in helping people, you don't offer up half baked quick fixes and false hope.

You know what though? The irony is that there actually IS one simple trick that will absolutely ensure success in losing weight. I have built my online fat loss coaching system around this one simple tip and it means that I can tell people with absolute certainty that they will hit a particular, specific goal weight by the end of the 12 week program.

Unless you're new you already know what I am going to say, because I say the same thing in almost every entry. Simply: consume the amount of calories appropriate to maintain your healthy, goal weight.

Now, I'll bet about half all people reading this just sighed like "ughhh, is that it? I thought he had an actual trick I could use", right? One time I even had an idiot reblog me on tumblr like "eat the right amount? That's it? That's your revolutionary break through idea? Like no one ever thought of that before!"

Before you dismiss the idea though, honestly answer the following questions:

1. If you actually did consume the right amount, can you think of a single reason why you would not end up at your healthy goal weight? 
2. Is there really any reason why you would not be able to eat the right amount if you decided to? I didn't say "starve yourself", either. The right amount is "enough but not too much".
3. If you're NOT eating the right amount, how fantastically magical would any "trick" have to be to make up for this and get you to your goal weight and body type?

There you have it. Determine a suitable and healthy goal weight range, then figuring out about how many calories will be required to maintain it, and then spend maybe 15 - 20 minutes making a meal plan that fits your schedule, based on foods you like, and exercise for about an hour a day.

It's simple and the only trick you need.

Stop wasting your time with junk products and gimmick diets, and use the proven, sensible methods used by thousands of successful people instead.

There's plenty of information about my program right here on blogspot, or you can head straight to the brand new Flexible Fueling domain to sign up for VIP Access.

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Power, Precision & Pump Training Videos

Oh, just a couple of videos of me training at gym this week.

First up, from day 1 of my Power, Precision & Pump Multiple Angle Movement Based Training Program.



On this particular split, the POWER phase of the program is the horizontal pushing movement. In the video you can see I work my way up from 45, to 47.5, to 50kg. That's about 120% of my body weight.

A nice man volunteered to be cameraman for the last set.

The next video is from day 2, and my POWER movement is horizontal pulling.



Here I'm pulling 55kg in the first set, and 60kg in the second.

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Is it ok to eat fruit when you are trying to lose weight?

You'd be amazed how often this question comes up, and it doesn't help that there are "trainers" out there who give the wrong answer. I've even heard of people talking about carrots and other vegetables "having too much sugar".

Absolutely fucking ridiculous. I'm swearing because it actually makes me quite angry.

People need to have a healthy relationship with food. Obviously eating large amounts of sugar laden junk food is not good, but we're talking about fresh fruits and vegetables here. They're quite literally the best, healthiest things you can possibly eat.

So here's a little video I made to really spell this out once and for all.



There's a similar video (I shot a few different takes) on the Lose Weight, No Bullshit weblog which is all about losing weight while eating fruit, or whatever else you like.

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Common sense look at IIFYM, continued.

Read the previous entry first, it's all about the If It Fits Your Macros approach to nutrition planning for weight loss.

For long term results, all diets either succeed or fail due to providing the appropriate amount of calories. I always talk about “appropriate to maintain your goal weight” to rule out unhealthy over restriction, but as long as you are consuming less than is required to maintain your current weight, you will lose weight.

Regardless of absolutely everything else, at the end of the day you're either getting the right amount or you aint. It really is that simple.

Well... almost.

Appropriate calories is the top priority, but we also need to pay attention to the ratio of calories from protein, carbohydrates and dietary fats as well. Contrary to popular belief, all of these macronutrients are important, although ideal ratios will vary from one person to the next.

By now you can probably imagine how this theory on nutrition got its name. Someone asks “I'm trying to lose weight, is it OK to eat [insert particular food choice here]?”, and the answer invariably is “if it fits your macros”. In other words, if overall intake is suitable to fuel, recover and adapt to exercise while maintaining your goal weight, individual choices of foods do not matter.

Now quite often the particular food that they might be asking about is a perfectly healthy, normal choice of foods that there's no good reason to avoid. With that being said though, even the healthiest foods will cause weight gain if eating them means that you end up consuming more calories than are necessary to maintain your current weight. Similarly, even a less healthy food choice will not cause weight gain unless you exceed your maintenance level of calories.

So, does this mean people can eat junk food and still lose weight?

It depends. Junk food tends to pack a lot of calories into a small amount of food, and usually those calories are predominately from sugars or fats. Junk food also has that addictive quality where (if you're anything like me) even though you say “I'll just have one”, you end up going back for another 6, or until there's none left. So, while it's possible to include some food purely for enjoyment rather than for nutritional content, it makes it a lot harder to end up meeting your targets for overall calories and macronutrient ratios at the end of the day.

Why IIFYM is the logical choice for weight loss.

OK! Going back to that list of common diet tips from earlier, astute readers might have picked up a couple of references to some legitimate approaches in amongst a lot of stuff which is pretty much nonsense. So if you're offended because you think I'm talking about favourite approach, or something your favourite body builder uses, or for any other reason because you think I'm saying “that's no good, that won't work” hold up for a moment while I explain.

First up, I'm not in competition shape and I do not coach people in contest preparation. If anyone out there wants to tell me that specific meal timing or frequency (some of the other stuff too) gives them an edge in contest preparation I am happy to take their word for it. With that said, the body builders I follow and attempt to learn from mostly just talk in terms of “this macro ratio for off season, and this ratio for contest preparation”.

 

Either way, we're not talking about nutrition plans for contest preparation here. What I'm interested in is taking people from overweight or obesity into amazing shape, and getting the best results possible with the simplest possible approach.

So in the case of an overweight or an obese person who may have tried to lose weight without lasting success several times already, the last thing they need is a complicated plan that focuses on the minute details rather than the big picture. They most often already have a bad relationship with food and have formed any number of negative beliefs about their ability to lose weight (“I can never stick to a diet” or “I don't like healthy food”, for example).

The last thing these people need is some complicated set of rules that is at best fine tuning for elite level competitors, and at worst entirely irrelevant.

Instead, what if you could build your own weight loss diet based on foods you will actually eat, and timed to fit your schedule? As long as it actually does fit your macros, how could you possibly go wrong?

Making it work.

Obviously it's not just a matter of choosing your favourite foods and going to town on them. We need to determine our target calorie and macronutrient guidelines first, and then start developing a meal plan to suit. One option would be keep notes on all meals, snacks and beverages consumed in a day, and then tally up the macronutritional content. From here it is easy to see which are the bad choices that are putting you into surplus calories (which means weight gain), and swap them out for some more appropriate choices. In many cases it may not require a particularly drastic change in eating habits.

Oh, you still want more?

Drop your details in the box at the top of the page, and there'll be a whole heap of quality, free information coming your way. Alternatively you can visit the brand new Flexible Fueling website instead, and subscribe there.

I've been writing about this IIFYM stuff for quite a while now, way before it went mainstream. Here's one of my earliest articles about IIFYM, and another comparing IIFYM with conventional weight loss dieting.

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