Metabolic Masterpiece Nutrition

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Metabolic Masterpiece

Fat Loss Nutrition Pl an

By Scott Tousignant www.MetabolicMasterpiece.com

Copyright 2010, Scott Tousignant and http://www.MetabolicMasterpiece.com

http://www.metabolicmasterpiece.com/







Disclaimer

You should recognize that any exercise program involves some element of risk. Youshould consult with your physician or health care professional to see if therecommendations within this report is something you can do without endangering your health and for diagnosis and treatment of illness and injuries, and for advice regardingmedications.

While exercise is normally very beneficial, it is important that you undertake the advicewithin this report, knowing that you do not have any health conditions that may beaggravated or damaged by activities suggested within this report. The author of thisreport shall have neither liability nor responsibility to any person or entity with respect toany damage or injury alleged to be caused directly or indirectly by the informationcontained in this book.

You should never discontinue taking medications prescribed by your doctor withoutspecific consultation with your doctor. You should obtain clearance from your doctor before you undertake any program of exercise as the activities may be too strenuous or dangerous for some people.

Before making any changes to your personal diet and nutrition habits it is recommendedthat you consult with your physician or health care professional. The nutrition advicewithin this report is not intended for the treatment or prevention of disease, nor as asubstitute for medical treatment. The nutrition advice outlined herein should not beadopted without consultation with a physician or your health professional. Use of thenutrition advice herein is at the sole choice and risk of the reader. The authors are

neither responsible, nor liable, for any harm or injury resulting from the nutrition advicesuggested.






Introduction ToBody Sculpting Nutrition

Whether your goal is to burn fat or gain muscle, the nutrition principles that I am aboutto share with you are a perfect compliment to the body sculpting workouts within theMetabolic Masterpiece Body Sculpting Program. These are not “breakthrough” or “cutting edge” strategies. These are time tested and proven nutrition principles thathave sculpted the best physiques in the world for over half a century.

My nutrition philosophy is, “Why try to re-invent the wheel, when tens of thousandsof the hottest and sexiest men and women on the planet have already created a

proven blueprint to follow?” Those HOT women and men with the best physiques inthe world are fitness models and bodybuilders. I refer to these sculpted women andmen as Physique Artists .

2 Powerful Nutrition Characteristics Of A Physique Artist

There are two powerful nutrition characteristics that make a Physique Artist stand outfrom the crowd...

a) Physique Artists Plan Their Mealsb) Physique Artists Track Their Progress

The best bodybuilders and fitness models make the effort to plan and track their nutrition with detail and precision . They are methodical with their approaches.There’s no guess work involved, which means that you’ve got to know how manycalories you are consuming each day. That may sound like a lot of work, but it reallyisn’t. In fact, it’s easier and less stressful than the way that most people go aboutmindlessly eating and trying to figure out what they are going to eat for dinner eachnight.

The way to make calorie counting easy and effortless is to create a 7 Day Master MealPlan . Make a list of the top healthy foods and meals that you enjoy. Then calculate thecalories for each meal and snack. That’s it! You only have to count calories this onetime. You do it once and stick to the plan.






Of course there will be the odd occasion when you have a different treat or go out for dinner as a cheat meal and you’ll need to take into account those calories, which werenot a part of your master meal plan, but for the most part (90-95% of the time), you’ll besticking to the foods that you typically eat and you’ll already know the calorie content.

In the Metabolic Masterpiece Body Sculpting Program I make things even moreeffortless for you by providing a variety of easy to prepare healthy meals that include thecalorie content and nutrition facts. Choose the meals that appeal to you and add themto your own 7 Day Master Meal Plan based on my proven fat burning meals.

In addition to planning their meals in advance, Physique Artists track their progress thathas resulted from their planned meals. If they have not achieved the desired fat loss or muscle building results from their plan, they recognize that a simple tweak in portionsize is all that needs to be adjusted in order to reach their goal. This feedback loop isthe key to their ongoing success.

If you are not willing to plan and track your nutrition I suggest that you ask yourself thequestion, “How serious am I about transforming my average body into a sculpted work of art?”

The Top 2 Fat Loss Nutrition Strategies Of A Physique Artist

Physique Artists prefer to keep things simple when it comes to nutrition. A great chunkof their results boils down to two key strategies...

a) Carb Cyclingb) Energy Partitioning

Carb Cycling is a nutrition practice where you simply reduce (not eliminate) your carbohydrate intake for 3 days, followed by 1-3 days of increased carb intake dependingon whether your goal is to burn fat or build muscle.

Energy Partitioning is a nutrition practice that utilizes the fuel that you consume in aneffort to feed your muscles and prevent those calories from being stored as fat. WithEnergy Partitioning you will consume a good chunk of your calories around your workout and exercise for the day. These calories will be burned as fuel during your workout and used to repair, rebuild, and refuel your muscles for the next workout. Inshort, these calories will be used to sculpt your body.






The 5 Step Process For Fat Loss

Applying the 2 powerful nutrition characteristics and 2 fat loss nutrition strategies of thebest Physique Artists in the world can be boiled down to a simple 5 Step Process...

Step #1 - Know Your Goal: Fat Loss or Muscle Building

The workouts within the Metabolic Masterpiece Body Sculpting Program can be usedfor both fat loss and muscle building. What will determine the outcome is your nutrition.The foods that you consume will always be the same. It’s the quantity and how youcycle your carbs that will make the difference.

Fat Loss Nutrition - If your primary goal is fat loss I recommend creating a caloric

deficit of 15% for 3 days. This range provides you with the best chance of gainingsome precious lean muscle mass while you burn unwanted fat from your body. Thisdeficit range also makes it much easier to manage your hunger. Most people don’t evenfeel like they are on a diet when their deficit is only 15%. On the 4th day you willincrease your calories up to your TDEE (maintenance level) . This increase in caloriesshould come mostly from carbohydrates. That’s why the call it carb cycling. You go 3days on lower carbs followed by 1 day of increased carbs.

The increase in calories on the 4th day will prevent your body from going into starvation

mode. The increase in carbohydrates on the 4th day will replenish your glycogen stores(energy). Overall, this refeed day is a great mental break from “dieting” as well.

If you follow the Energy Partitioning practice of consuming a larger chunk of your calories around your workout, your chances of gaining muscle during this fat loss phasewill certainly increase.

Muscle Building & Fat Burning Nutrition - If your primary goal is to build muscle, butyou would still like to burn some fat in the process, I recommend creating a 15% deficit

for 3 days followed by a 15% surplus for 2 days.

Once again, the difference from your 15% deficit to your 15% surplus should comemostly from carbohydrates. Your protein and fat intake should stay relatively the same.Once again, if you are consuming a good chunk of your calories around your workout,your chances of gaining muscle will increase.






Muscle Building Nutrition (Lean Gains) - If your goal is to build muscle, whilemaintaining your current body fat percentage, I recommend creating a 15% deficit for 3days followed by a 15% surplus for 3 days.

Step #2 - Calculate Your Total Daily Energy Expenditure (TDEE)We’re going to use the Harris-Benedict Formula to calculate your caloric intake duringthis 12 week transformation. First we’ll calculate your basal metabolic rate (BMR)...

Men: 66 + (13.7 x wt in kg) + (5 X ht in cm) - (6.8 X age in years)Women: 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Conversions:

1 inch = 2.54 cm1 kg = 2.2 lbs

Here’s an example of a male who is 5’8” tall, 35 years old, and weighs 165 pounds...

BMR: 66 + 1027.5 + 863.6 - 238 = 1719.1

1719.1 calories is what this particular male would burn if he was at rest all day. Thisdoes not take into account his activity level.

While following the Metabolic Masterpiece Body Sculpting Program, you will be weighttraining 4-5 days per week and walking 5 days per week. Based on this activity level Irecommend that you multiply your BMR by 1.55.

For the example above, this male would multiply 1719.1 X 1.55 = 2664.61

Therefore the average Total Daily Energy Expenditure (TDEE), that this male wouldexperience while following the Metabolic Masterpiece Body Sculpting Program is 2665

calories per day.

NOTE: As you progress and release fat from your body or gain muscle, you shouldrecalculate your BMR and TDEE. Toward the end of your body sculpting journey your BMR and TDEE will be slightly lower or higher because you weight has changed. If youare still going by your original calculations even though you may be 10 or 15 pounds






lighter, your caloric deficit may be 100-500 calories less than what you think it is or evenworse. That could lead to stalled results during the home stretch.

Step #3 - Calculate Your Caloric Deficit and Surplus

If we continue with the example of the 35 year old male who is 5‘8” and weighs 165 lbs,the calculations would look like this...

Fat Loss As The Primary Goal (3 days low - 1 day TDEE)

15% deficit (TDEE x .15)2664.61 x .15 = 399.692664.61 - 399.69 = 2264.92

With a 15% deficit, this male would consume 399.69 calories less than his TDEE,equalling 2265 calories for his deficit days.

Here’s what his carb cycling schedule would look like...

Day 1, 2, 3 = 2265 calories consisting of mostly lean protein, veggies, and healthy fats. Any starchy carbs should be consumed early in the day or around the workout.

Day 4 = 2665 calories consisting of lean protein, veggies, healthy fats, and an increasedamount of starchy carbs. Once again, it’s ideal to consume the starchy carbs earlier inthe day or immediately after your workout.

You would then continue to repeat this cycle of 3 days in a 15% caloric deficit and 1 dayof TDDE caloric intake.

If you want to get more aggressive with your deficit 20-30% would be acceptable, butdon’t expect to gain any muscle in the process. I don’t recommend sticking with this kind

of aggressive deficit for any kind of extended period of time. 4-6 weeks max! You willexperience hunger with an aggressive deficit like this. It’s definitely not easy.

20% deficit (TDEE x .20)2664.61 x .20 = 532.922664.61 - 532.92 = 2131.69







25% deficit (TDEE x .25)

2664.61 x .25 = 666.152664.61 - 666.15 = 1998.46


30 % deficit (TDEE x .30)2664.61 x .30 = 799.382664.61 - 799.38 = 1865.23


Muscle Building & Fat Loss (3 days low - 2 days high)

15% Surplus (TDEE x .15)2664.61 x .15 = 399.692664.61 + 399.69 = 3064.3

With a 15% surplus, this male would consume 399.69 calories more than his TDEE,equalling 3064 calories for his surplus days.



Day 4 & 5 = 3064 calories. As mentioned earlier, this increase in calories should comefrom carbohydrates, while maintaining the same amount of protein and fats that youconsumed in your deficit days. Typically I will increase the amount of oatmeal, potatoes,sweet potatoes, or quinoa on these days. I’ll add more oatmeal to my high proteinpancakes for breakfast and Shepherd’s Pie is a common dinner for me on these surplusdays. I may also use these days to consume whole wheat bread or pasta.






You would then continue to repeat this cycle of 3 days in a 15% caloric deficit and 2days in a 15% surplus.

Muscle Building Lean Gains (3 days low - 3 days high)



Day 4, 5, & 6 = 3064 calories.

You would then continue to repeat this cycle of 3 days in a 15% caloric deficit and 3days in a 15% surplus.

Step #4 - Determine Your Macronutrient Ratio

As I’ve been alluding to, the only thing that you need to change between your deficitdays and your TDEE or Surplus days is your carb intake. This actually simplifies thingsfor you by keeping your protein and fats relatively the same each day.

When it comes to body sculpting nutrition, my Top Two Priorities are:

1) Meeting my caloric needs for the day.2) Meeting my protein intake goal for the day.

I recommend consuming between 1 to 1.5 grams of protein per pound body weight.What I have found works best for me is sticking around the 1.5 grams per pound bodyweight. One of the reasons is because protein tends to make you feel fuller, which canbe especially helpful on deficit days.

Going with the example above, with a 35 year old male weighing 165 pounds, hisprotein intake would be between 165 grams and 247.5 grams per day. As I mentioned, Iprefer to stick around the high end when it comes to protein.

There are 4 calories for every gram of protein, therefore if the male in this example wentwith the high protein consumption of 247.5 grams of protein per day, 990 of his dailycalories would come from protein.






For fat intake, I recommend consuming 0.4 grams per pound of body weight. Using theexample above, the fat intake for this male would be 66 grams per day.

There are 9 calories for every gram of fat, therefore 594 calories per day would comefrom fat intake for this male.

Let’s use these numbers to see what the weekly macronutrient breakdown would looklike for this male...

Fat Loss As The Primary Goal (3 days low - 1 day TDEE)

NOTE: Using the example of a 35 year old male 5‘8” tall and 165 pounds.

Day 1, 2, 3 (15% deficit) = 2265 calories.

Protein = 247.5 grams or 990 caloriesFat = 66 grams or 594 calories.

The balance of the calories will come from carbohydrates.2265 - 990 (protein calories) - 594 (fat calories) = 681

There are 4 calories for every gram of carbohydrates. Therefore 681 carbohydratecalories would equal 170 grams.

Carbs = 170 grams or 681 calories

Day 4 (TDEE) = 2665 calories.












Protein = 247.5 grams or 990 caloriesFat = 66 grams or 594 calories.Carbs = 170 grams or 681 calories

Day 4 & 5 (15% surplus) = 3064 calories.








Day 4, 5, & 6 (15% surplus) = 3064 calories.







Step #5 - Plan Your Meals Based On Your Calculations

There’s a famous quote that, “If you fail to plan, you plan to fail.” I totally agree! If you are just going to ‘wing it’ when it comes to your meals, you are opening the door for

sabotage. If you are waiting until the last minute to decide what you are going to havefor dinner, there’s a pretty good chance that you’ll be picking at some unhealthy foodswhile you prepare dinner, or maybe you’ll even end up ordering in pizza out of convenience. Having a master meal plan will set you up for success and help youavoid any potential stumbling blocks.

Calculating your caloric and macronutrient intake may seem like a lot of work at firstglance, but it should only take 10-minutes at the most to run those numbers. That 10-minute time investment will pay huge dividends throughout your body sculpting journey.

Now that you have the calculations out of the way, it’s time to plan your meals aroundthose numbers. I’ll create several menus consisting of meals that add up to my 15%caloric deficit and meets my desired protein goal for the day. Then I’ll do the same for my TDEE days or 15% surplus days.

On the following pages I will be providing sample meals that you can use to plug intoyour own Master Meal Plan. You may have to adjust the quantity of certain ingredientsin order to match up with your personal caloric intake, but that should be relatively

simple.

Personally, I plan for 4-6 meals per day. One of the reasons is because I find that if Iconsume fewer meals I get too full. My stomach can’t handle large volumes of food. Theother reason is because if I go too long between meals I am more likely to overeatduring my meals. There isn’t much of a difference metabolically speaking if youconsume 3 or 6 meals. The difference is in your behaviors and how you respond to themeal frequency. Lifestyle really comes into play when determining your meal frequency.

Common FoodsIf you were to look at my personal meal plan, you would see that I eat a lot of the samefoods every day. Eggs, egg whites, oatmeal, blueberries, banana’s, protein powder, anda Full Strength shake are foods that I consume on a daily basis. Some people may callthat boring, but to me it’s far from boring. Every time that I make eggs I do something




http://www.metabolicmasterpiece.com/Full-Strength.php




different with the recipe. Eggs are my favorite food to eat and it’s the easiest way toensure that I meet my vegetable quota for the day.

I love the fact that I don’t have to think about what I’m going to be eating during the first

8 hours of my day. It makes my life so much easier and it’s a healthy habit that simplycannot be broken.

Dinner is where I add some variety. Often times there is enough leftover so I may havethe same dinner two days in a row. Common dinners that we have throughout the weekare; Shepherd’s Pie, Salmon and Veggies, Beef Barley Soup, Chicken Stir Fry, StuffedPeppers, Chicken an d Veggies, and Lean Burgers.

My largest meal of the day, as I’ve mentioned, is the meal immediately after my workout.Consuming a large portion of your calories after your workout is a great way to create a“Temporary” surplus, giving your muscles the opportunity to recover, repair, and mostimportant GROW!

Caloric Content of Common Foods

Food Calories Carb Protein Fat

1/4 cup oatmeal 75 cals 13.5 carb 2.5 prot 1.5 fat

4 egg whites (1/2 cup) 60 cals 14 prot

1 large egg 70 cals 1 carb 6 prot 4.5 fat

1/2 cup blueberries 40 cals 10 carb

1 medium banana 110 cals 29 carb 1 prot

Full Strength Shake 300 cals 25 carb 40 prot 5 fat

ON Gold Standard Whey 120 cals 3 carb 24 prot 1 fat

1 can tuna (drained) 140 cals 32 prot 2 fat

1/4 cup raw almonds 210 cals 7 carb 7 prot 19 fat

4 oz Salmon 140 cals 23 prot 4 fat

8 oz Chicken Breast 220 cals 52 prot 2 fat

Lean burger pattie 170 cals 10 carb 22 prot 11 fat









Food Calories Carb Protein Fat

4 oz Lean ground beef 199 cals 23 prot 11 fat

1/4 cup Quinoa (uncooked) 172 cals 31 carb 6 prot 5 fat

1 cup brown rice 216 cals 45 carb 5 prot 2 fat

Spinach (170 grams) 70 cals 8 carb 6 prot 1 fat

7 oz white potato 160 cals 36 carb 4 prot

5 oz sweet potato 180 cals 40 carb 2 prot

4 Tbsp Salsa 20 cals 4 carb 1 prot

2 slices of whole wheat bread 170 cals 30 carb 2 prot 2 fat

1 Tbsp raw honey 60 cals 17 carb

1 Tbsp natural peanut butter 95 cals 3.5 carb 4 prot 8 fat

1 oz cheddar cheese 120 cals 7 prot 10 fat

2 cups mixed veggies 140 cals 28 carb 8 prot

Note: Please check the labels on the containers of your egg whites, eggs, oatmeal,blueberries, and protein powder as nutritional content will vary from brand to brand.

Food Measurements

I recently invested in a food scale. It’s been one of the best decisions that I’ve ever made. If you read the labels of certain foods such as egg whites, frozen blueberries, or oats, you will see that the serving size is in cups and grams. If you simply go by cups,you could either be under or over estimating the calories in those foods.

For example;

On the package, 1 cup of frozen blueberries equals 140 grams. Yet if you poured 1 levelcup of blueberries it wouldn’t equal 140 grams. You need to pour a heaping mound of blueberries in 1 cup in order to equal 140 grams. I was overestimating how manycalories I was consuming from blueberries because I was relying on cups as mymeasurement.






On the other had we have oatmeal which reads 1/2 cup or 40 grams on the label. WhenI pour the oatmeal in the 1/2 cup and weigh it, the measurement is more than 40 grams.Therefore I was over underestimating how many calories I was getting from oatmeal.

1/4 cup of egg whites is 63 grams, yet when I fill up 1/4 cup it’s often less than 63grams.

If I look up 1 medium banana in a calorie counter book, it lists it at 4.4 oz. If you simplyeyeball each banana, they are all different sizes, so how do you know what a mediumbanana really is unless you weigh it?

These ingredients make up a high protein pancake, which is one of my favorite dailymeals. If I was to simply guess or use only measuring cups, I could easily be off by over 100 calories, which can make a big impact on the outcome of your results over thecourse of a day and even more so over the course of a week.

When clients tell me that they are eating really well and don’t understand why theyaren’t burning fat, it’s usually because of the errors in caloric intake estimations. Theyare consuming more than they think because they are either guessing or simply goingby cups instead of weighing their food.

It takes seconds to weigh your food as you cook it. That small time investment can havea significant impact on your overall results. Yes, you can burn fat without countingcalories and without weighing your food. What that means is that you are a very goodguesser. I prefer to be more precise with nutrition and take as much guess work out of the equation. I want to be as certain as possible about what I can expect to achievethroughout the week.

Track Your Progress

As I mentioned earlier, one of the powerful nutrition characteristics of a physique artist isthat they track their progress. At the end of the week, if you followed your meal plan to a“T”, based on your calculations and you gave your best effort to the MetabolicMasterpiece Body Sculpting Workouts, but you did not achieve your desired weight lossor muscle building goal, you will have to make some minor tweaks to your nutrition.

Taking the time to run your numbers in the calculations is very important, but this still isonly meant to provide you with a starting point. We are all different, which is why we






must pay attention to our feedback loop each week and make the necessaryadjustments in order to reach our goals.

Supplements

As I mentioned, I consume a Full Strength shake daily and love it! I consume it as apost-workout meal or for breakfast on non-workout days. Full Strength fills me withloads of en ergy to help m e perform my absolute best, both in and ou t of the gym. With40 grams of the best quality protein, 25 grams high quality carbs, 5 grams of healthyfats, 12 grams of glutamine, and much more, it’s no wonder that Full Strength satisfiesmy hunger while providing my body with everything that it needs to transform. Plus,Shawn Phillips, the creator of Full Strength, is one heck of a stand up guy!

NOTE: I pride myself on being completely transparent. If you decide that you would loveto experience the benefits of Full Strength also, and you make the wise investment byclicking through the Full Strength links in this book, I will earn $5 per box. It’s importantto note that I was recommending Full Strength to my friends, family, and customers for several months prior to becoming an affiliate of their nutrition shake.

In addition to Full Strength, I also add protein powder to my high protein pancakes, andon occasion will consume an extra shake throughout the day in order to meet myprotein consumption goal for the day. My personal choice is Optimum Nutrition Gold

Standard Whey Protein. It contains 24 grams of protein, 3 grams of carbs, and 1 gramof fat. I have no affiliation with this company at all.

For the past few months I have been consuming 5 grams of creatine monohydrate(made with Creapure), mixed in a warm cup of water. I plan on experimenting with 2servings per day.

The only other supplement company that I have endorsed is Prograde Nutrition. I haveused their Protein Powder , EFA Icon (healthy fats), and their BCAA’s to ensure that Iwas getting enough quality protein to preserve my muscle mass when I was in a moreaggressive fat loss deficit.

I am also a Prograde Partner and earn a percentage from each purchase that is madethrough the links within this book. Although I do have a monetary interest inrecommending Prograde Supplements, I have also been a user of these supplements


http://6packabs.getprograde.com/protein-powder.html

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for the past 3 years. The quality is top notch and the Prograde company itself is basedon the highest integrity.

Metabolic Masterpiece Meal Plan

Below, you will find samples of the meals that I have consumed throughout this bod ysculpting journey. Review the meal options for breakfast lunch, and dinner and usethem to create your own 7 Day Master Meal Plan. You can modify from week to week bymaking substitutions from the meals listed below. You will just have to modify the portionsizes to suit your daily caloric intake.

Here’s what I recommend...

As you go through the recipes, think about how each meal would best suit your schedule. Are there certain days where your schedule is hectic after work and it wouldbe tough to prepare a healthy dinner? Those would be great days to wake up 15-minutes early and prepare a slow cooker meal. It will be cooking all day and will beready for you when you get home.

If there are days when you prefer an easy lunch it would be a great opportunity to haveleft overs from the previous night’s dinner or double up on the breakfast recipe. Some of the High Protein Pancake recipes are high in calories. It could be ideal for some peopleto make the full recipe and use it as two separate meals. Many of the lunch recipes arequick and easy to make. Plus you can make a bit extra and have it as a snack if you

desire.By mixing and matching the recipes and meals, you can create your own 7 day Master Meal Plan, which you can follow every week. This will totally take the guess work out of nutrition and set you up for fat loss success!

We are continuing to add more recipes and meal plans to the Metabolic Masterpieceprogram, so be sure to check back regularly and keep an eye on your inbox for anyupdate announcements.

Enjoy these healthy and delicious meals!

NOTE: You can find more meals and videos on our Metabolic Masterpiece Meals webpage.


http://www.metabolicmasterpiece.com/Meals.php







Breakfast Options

Full Strength Shake

Full Strength Shake 300 cals 25 carb 40 prot 5 fat

Full Strength High Calorie Shake

Full Strength powder 300 cals 25 carb 40 prot 5 fat

1/4 cup rolled oats 75 cals 13.5carb 2.5 prot 1 fat

1 cup raspberries 80 cals 17 carb 2 prot 1 fat


1 Tbsp cinnamon

Total 515 70.5 44.5 7

Protein Smoothie #1

1 cup Greek Yogurt 160 cals 16 carb 24 prot

1 cup blueberries 80 cals 20 carb

1 Tbsp ground ax seeds 46 cals 3 carb 2 prot 3 fat

1 Tsp cinnamon

1 Tsp nutmeg1/2 cup water

Total 286 39 26 3

Protein Smoothie #2


1 cup strawberries 60 cals 13 carb 1 prot


1 Tsp cinnamon

1 Tsp nutmeg

1/2 cup water

Total 266 32 27 3








High Protein Smoothie


1 scoop protein powder 120 cals 3 carb 24 prot 1 fat



1 Tsp cinnamon

1 Tsp nutmeg

1/2 cup water

Total 406 42 50 4

Protein Pancake #1




1/2 cup blueberries (frozen) 40 cals 10 carb

1 Tbsp cinnamon

Total 295 26.5 40.5 2

Protein Pancake #2




1/2 cup rolled oats 150 cals 27 carb 5 prot 2.5 fat


1 Tbsp cinnamon

Total 440 41 49 8






Protein Pancake #3





1 Tbsp cinnamon

Total 325 26.5 47.5 2

Protein Pancake #4


2 large eggs 140 cals 2 carbs 12 prot 9 fat


1/4 cup rolled oats 75 cals 13.5carb 2.5 prot 1.5 fat



1 Tbsp cinnamon

Total 575 57.5 60.5 7

Protein Pancake #5



1/2 cup rolled oats 150 cals 27 carb 5 prot 2.5 fat



1 Tbsp cinnamon

1 Tbsp Raw Honey 60 cals 17 carb

Total 570 86 51 3.5






Protein Pancake #6



2/3 cup rolled oats 225 cals 40 carb 7.5 prot 4 fat



1 Tbsp cinnamon

1 Tbsp Raw Honey 60 cals 17 carb

Total 645 99 53.5 5

Protein Pancake #78 egg whites (1 cup) 120 cals 28 prot


1 cup rolled oats 300 cals 54 carb 10 prot 5 fat

1 cup blueberries (frozen) 80 cals 20 carb


1 Tbsp cinnamon

Total 680 92 62 6

Protein Pancake #8







1 Tbsp cinnamon

Total 725 84.5 65.5 14






Protein Pancake #9






1 Tsp cinnamon

1 tsp nutmeg

Total 620 95 30 14

Watch video here >>>

Protein Pancake #10




1 Tbsp natural peanut butter 95 cals 3.5 carb 4 prot 8 fat


1 Tbsp cinnamon

Total 460 49 45.5 11

Protein Pancake #11

8 egg whites (1 cup) 120 cals 28 prot



1/4 cup unsweetened apple sauce 100 cals 26 carb

1 apple diced 80 cals 22 carb

1 Tbsp cinnamon

Total 565 98 33.5 4




http://youtu.be/HdKiYmZs0lc

http://youtu.be/HdKiYmZs0lc



Protein Pancake #12






1 Tbsp cinnamon

Total 630 78 54 10.5

Protein Pancake #13





1 Tbsp cinnamon

Total 365 45.5 41.5 2.5

Protein Pancake #14





1 Tbsp cinnamon

Total 505 53 59.5 5






High Protein Crepe’s #1





1 Tbsp cinnamon

Total 425 45.5 55.5 2.5

Directions: Blend all ingredients together in a blender. Pour 1/5 of the mix into a fryingpan and spread out so it’s thin. Watch Video Here >>>>

High Protein Crepe’s #28 egg whites (1 cup) 120 cals 28 prot




1 Tbsp cinnamon

1 Tbsp Natural Peanut Butter 95 cals 3.5 carb 4 prot 8 fat

Total 485 45.5 57 9

Directions: Blend all ingredients together in a blender. Pour 1/5 of the mix into a fryingpan and spread out so it’s thin.

High Protein Crepe’s #3 - Very Low Carb



1 tsp nutmeg

1 Tbsp cinnamon

1/2 tsp vanilla extract

Total 240 3 52 1

Directions: Blend all ingredients together in a blender. Pour 1/5 of the mix into a fryingpan and spread out so it’s thin.


http://www.youtube.com/watch?v=xxzUC9vt-bs







High Protein Crepe’s #4 - Low Carb




1 Tbsp cinnamon

1 Tbsp Natural Peanut Butter 95 cals 3.5 carb 4 prot 8 fat

Total 375 16.5 56 9

High Protein Crepe’s #5


2 large eggs 140 cals 2 carb 12 prot 9 fat

1 Tbsp cinnamon

1/2 tsp vanilla extract

Total 375 16.5 56 9

Filled the crepes with 1 cup of blueberries - 80 cals 20 grams carbsYou don’t need to use as many blueberries as I did.

Watch video here >>>>

Tuna Omelet

1 extra large egg 80 cals 1 carb 7 prot 6 fat

1 can tuna 140 cals 32 prot 2 fat

4 egg whites 60 cals 14 prot



Total 420 5 61 18




http://youtu.be/OENHqV-u5T8

http://youtu.be/OENHqV-u5T8



Tuna, Veggie Omelet

3 large eggs 210 cals 3 carb 18 prot 13.5 fat

1 can solid white tuna 140 cals 32 prot 2 fat



4 Tbsp salsa 20 cals 4 carb 1 prot

1 Tbsp ground black pepper

Total 630 35 66 25.5

Tuna, Spinach Omelet2 extra large eggs 160 cals 2 carb 14 prot 12 fat

1 can tuna 140 cals 32 prot 2 fat




Total 510 14 60 25

Salmon, veggie, omelet


4 oz Salmon 140 cals 23 prot 4 fat



4 Tbsp salsa 20 cals 4 carb 1 prot


7 oz white potato on the side 160 cals 36 carbs 4 prot

Total 640 68 57 14






Eggs, Chicken, and Spinach

4 oz Chicken Thighs 188 cals 19 prot 11 fat

2 extra large eggs 160 cals 2 carb 14 prot 12 fat




Total 498 14 54 24

Red Green Scramble - from Tom Venuto’s Burn The Fat Inner Circle


5 egg whites 75 cals 17.5 prot

1 small tomato 4oz 30 cals 6 carb 1 prot

1 cup chopped spinach 27 cals 6 carb 1 prot

1/2 cup red pepper 20 cals 4 carb 1 prot

1/2 cup green onions 16 cals 4 carb

Black Pepper

Sea Salt

Total 238 21 26.5 4.5

Watch how we prepare this meal on video >>>>

Eggs, Spinach, and Red Pepper


1 tomato 30 cals 6 carb 1 prot


1 Red Pepper 40 cals 8 carb 1 prot

ground black pepper

1/2 Tsp crushed chillies

Total 380 25 29 19




http://www.youtube.com/watch?v=HF0lYdeuTAI

http://www.youtube.com/watch?v=HF0lYdeuTAI

http://www.burn-the-fat-innercircle.com/




Eggs and Mushrooms



5 Mushrooms 70 cals 8 carb 6 prot 1 fat

1 oz Cheddar cheese 120 cals 7 prot 10 fat

ground black pepper

Total 460 17 35 29

Eggs and Broccoli



1 cup broccoli 44 cals 8 carb 4 prot

ground black pepper

1/2 Tsp crushed chillies

Total 314 17 26 18

Eggs and Toast

3 large eggs 210 cals 3 carbs 18 prot 13.5 fat

2 slices of whole wheat bread 170 cals 30 carb 2 prot 2 fat

Total 380 33 20 15.5

Oatmeal and Berries



1 cup blueberries (frozen) 80 cals 20 carb


1 Tbsp cinnamon

Total 535 92.5 32.5 5.5






Lunch Op tions

In many cases I will have the same thing for lunch that I ate for breakfast. In other cases

I will have leftovers from the previous nights dinner. This makes meal preparation quitesimple! If you’re looking for a little more variety, here’s some other options that myfriends from Prograde Nutrition have allowed me to share...

Prograde Chicken Avocado Wraps - This is a recipe from Prograde's 197 Healthy andDelicious Fat Burning Recipe book

2 Whole wheat tortillas (10 inch) 220 cals 32 carb 8 prot 2 fat

1 1/2 cups shredded Romaine Lettuce 15 cals 2 carb 1 prot 4.5 fat

6 oz chicken breast (cut into strips) 165 cals 39 prot 1.5 fat

1 medium tomato 35 cals 7 carb 1 prot

2 Tbsp chopped red onion 15 cals 3 carb 0.5 prot

2 Tbsp Barbeque sauce 45 cals 10 carb 1 prot

2 Tbsp Light Ranch Dressing 70 cals 6 carb 0.5 prot 4.5 fat

1 avocado 165 cals 9 carbs 3 prot 15 fat

Total 730 69 54 27.5

Directions: Top tortillas with lettuce, chicken, tomato, avocado and onion. Mix barbecue

sauce and dressing; drizzle evenly over tortillas. Secure with toothpicks. Enjoy!Watch how we prepare this meal on video >>>>

Prograde Steak Wraps - This is a recipe from Prograde's 197 Healthy and DeliciousFat Burning Recipe book


1/2 cups shredded Romaine Lettuce 5 cals 1 carb

4 oz sirloin steak (cut into strips) 144 cals 25 prot 4 fat


1 Tbsp salsa 5 cals 1 carb

1/4 avocado 40 cals 2 carb 1 prot 4 fat

Total 424 20 37 19



http://www.youtube.com/watch?v=-LOr2mHUKEw





http://6packabs.getprograde.com/prograderecipebook.html




http://www.youtube.com/watch?v=hBf0Nlc5D9Y

http://www.youtube.com/watch?v=hBf0Nlc5D9Y







Prograde Tuna Pockets - This is a recipe from Prograde's 197 Healthy and DeliciousFat Burning Recipe book


1 cup shredded Romaine Lettuce 10 cals 2 carb

1 can solid white tuna 140 cals 32 prot 2 fat

1 medium tomato 35 cals 7 carb 1 prot

1/4 cup Light Ranch Dressing 140 cals 12 carb 1 prot 9 fat

1 cup cucumber 40 cals 2 carb 1 prot 4 fat

Total 585 55 43 17

Directions: Mix cucumber, tomato, tuna and dressing. Line pita bread halves withlettuce; fill with tuna mixture. I added some ground black pepper simply because I love

it. Watch how we prepare this meal on video >>>>

Sesame Chicken Fingers - This recipe comes courtesy of my friend Isabel De LosRios, author of " The Diet Solution Program "

4 oz chicken breast 110 cals 26 prot 1 fat

1/4 tsp low sodium soy sauce 2 cals 0.5 carb

1/4 tsp Dijon mustard 1 cals

1 tsp water

1 Tbsp tumeric

1 Tbsp toasted white and black sesame seeds 47 cals 2 carb 1.5 prot 4 fat

Total 160 2.5 27.5 5

Directions: In a small bowl, marinate the chicken with the soy sauce, mustard, water,and turmeric up to 1 hour. Coat the chicken with sesame seeds.Preheat oven to 350 degrees F.

Place the chicken in a nonstick baking pan.Bake for 12 to 15 minutes or until chicken strips are cooked through.




http://www.fatlossquickie.com/diet-solution.php

http://www.fatlossquickie.com/diet-solution.php

http://www.youtube.com/watch?v=g50j5FKux3E

http://www.youtube.com/watch?v=g50j5FKux3E







Salad Op tions

Loaded Chicken Salad

6 oz chicken breast 165 cals 39 prot 1.5 fat

3 cups lettuce 30 cals 4 carb 2 prot


1/2 cup red pepper 20 cals 5 carb

1/2 cup green pepper 20 cals 5 carb

1 cup cucumber 12 cals 3 carb

2 Tbsp slivered almonds 105 cals 3.5 carb 3.5 prot 9.5 fat

2 Tbsp walnuts 100 cals 1.5 carb 2.5 prot 10 fat

1 Tbsp sunowerseeds 42 cals 1.5 carb 2 prot 3.5 fat

2 Tbsp raisins 65 cals 15.5 car 0.5 prot

Total 599 49 49.5 24.5

Authentic Greek Salad with Chicken - (makes 4 servings) This is a recipe from TomVenuto's Burn The Fat Inner Circle


3 medium tomatoes 105 cals 21 carb 3 prot

2 green peppers 40 cals 10 carb

1 medium onion 60 cals 14 carb 2 prot

16 pitted Kalamata black olives 145 cals 3 carb 12 fat

4 oz low fat Greek feta cheese 120 cals 8 carb 24 prot

3 Tbsp extra virgin olive oil 360 cals 40.5 fat

1 Tbsp oregano

Dash of sea salt

Total 1270 56 133 56.5

Per Serving 317.5 14 33 14



http://www.youtube.com/watch?v=j6LVSXCmd5I









Prograde Santa Fe Grilled Chicken Salad - This is a recipe from Prograde's 197Healthy and Delicious Fat Burning Recipe book


4 cups Romaine lettuce 40 cals 5 carb 3 prot

1 medium tomoato 35 cals 7 carb 1 prot

1/2 cup mexican style cheddar cheese 120 cals 1 carb 18 prot 2.5

1/4 cup light ranch dressing 140 cals 12 carb 1 prot 9 fat

1/4 cup salsa 20 cals 4 carb 1 prot

Total 575 29 76 13.5

Directions: Toss romaine lettuce, chicken breast strips, and tomatoes in large bowl;sprinkle with cheese. Combine dressing and salsa. Pour over romaine mixture; toss to

coat. Watch how we prepare this meal on video >>>>

The Ultimate Muscle Salad - This recipe comes courtesy of my friend Mike Geary,author of " The Truth About Abs " and co-author of " The Fat Burning Kitchen "

2 hard boiled large eggs 140 cals 2 carb 12 prot 9 fat

1 cup spinach 30 cals 7 carb 1 prot

1 cup mixed leaf lettuce 10 cals 2 carb 0.5 prot

1 large shredded carrot 31 cals 7 carb 1 prot

1/2 avocado 82 cals 4.5 carb 1.5 prot 7.5 fat

3 Tbsp chopped pecans 142.5cal 3 carb 2.5 prot 15 fat

1/4 cup dried cranberries 98 cals 25 carb

Total 533 50.5 18.5 32.5




http://www.fatlossquickie.com/healthy-kitchen.php

http://www.fatlossquickie.com/healthy-kitchen.php

http://www.truthaboutgettingabs.com/

http://www.truthaboutgettingabs.com/

http://www.youtube.com/watch?v=zl_cTdMkZCw

http://www.youtube.com/watch?v=zl_cTdMkZCw







Dinner Options

Stuffed Peppers (serves 6)

6 large green or red peppers 300 cals 72 carb 12 prot

1 pound lean ground beef 796 cals 91 prot 45 fat

1 cup brown rice 685 cals 143 carb 15 prot 5 fat

3 cups Canned Tomatoes (unsalted) 150 cals 24 carb 12 prot

2 1/2 cups pasta sauce 300 cals 60 carb 10 prot 12 fat

1 cup water

4 garlic cloves 16 cals 4 carb

1 cup diced onion 60 cals 14 carb 1 prot

2 cups black beans 560 cals 100 carb 28 prot 4 fat

1/4 cup parmesan cheese 100 cals 8 prot 8 fat

1 Tbsp extra virgin olive oil 120 cals 13.5 fat


1 Tbsp chilli powder

1 Tbsp oregano

1 tsp ground black pepper

Total 3567 417 205 127.5

Per Serving 594.5 104 51 32

Directions:First, cook 1 cup of brown rice and lean ground beef separately.Next, fry up the garlic and onion with 1 Tbsp of olive oil.

Add brown rice, ground beef, black beans, unsalted canned tomatoes, ground blackpepper, basil, chili powder, and parmesan cheese.Place 6 peppers into your slow cooker with the top of the peppers removed.Stuff the peppers with the rice and ground beef filling. Extra filling can be placed in theslow cooker.Pour the tomato sauce and water into the slow cooker while pouring some of it over thestuffed peppers.Sprinkle cheddar cheese on top.Cook for 7 hours on low in the slow cooker.






Salmon, Broccoli, and Tomato dish (4 servings)

4 oz Salmon x 4 pieces 560 cals 92 prot 16 fat

4 cups broccoli 176 cals 31 carb 18 prot 1 fat

5 Tbsp Extra Virgin Olive Oil 600 cals 67.5 fat

3 cups diced Tomatoes (unsalted) 150 cals 36 carb 6 prot

1 Tsp Thyme

1 Tsp ground back pepper

1 Tsp Dill


1 Tbsp basil

Total 1510 73 116 84.5

Per Serving 377.5 18 29 21

Cooking Directions for the Fish:Place the fish fillet on a sheet of tinfoil.In a small bowl pour two table spoons of extra virgin olive oil.

Add Thyme, black pepper and any seasoning of choice to the olive oil.Spread the olive oil mixture over the fish and sprinkle additional seasoning if desired.Sprinkle diced garlic cloves over the fish.

Wrap the fish completely with the tinfoil and place on the barbecue for 10-15 minutesCooking Directions for the Broccoli Side Dish:Cook broccoli over low heat in a sauce pan with extra virgin olive oil.Place 3 cups of diced tomatoes or cherry tomatoes in a medium bowl.In a separate small bowl add 2 Tbsp of olive oil along with 1 Tbsp of basil and at least 2cloves of garlic.Mix it up into then add it to the tomatoes.

Add the tomatoes and mixture to the broccoli and cook over low heat for 2-3 minutes.Watch how we prepare this meal on video >>>>




http://www.youtube.com/watch?v=PhovK_b4_cQ

http://www.youtube.com/watch?v=PhovK_b4_cQ



Shepherd’s Pie (6 servings)

2 lbs lean ground beef 1592 cal 181.5pro 90.5 fat

4 lbs white potatoes 1463 cal 332 carb 38 prot 1 fat

19 oz creamed corn 259 cals 60 carbs 4 prot 1 fat

1 cup milk 121 cals 12 carbs 8 prot 4.5


Total 3459 410 231 97

Per Serving 576 68 38.5 16

Directions:Cook lean ground beef in a medium saucepan with 3 finely chopped garlic cloves.(We also used ground chicken and turkey with this recipe as well as sweet potatoes and

it’s outstanding!)

While your beef is cooking boil white potatoes with 3 cloves garlic. When your potatoesare soft, drain the water and mash them with skim milk and seasonings of your choice.( we often boil our potatoes with a few garlic cloves which also get mashed). We haven’ttried this yet, but I’m sure that you could also use almond milk as a substitute for theskim milk and even add some almond butter.

Next… after your potatoes are mashed and lean beef cooked, simply place the leanground beef in the slow cooker followed by a can of creamed corn and finally add your mashed potatoes on top. Turn your slow cooker on high and cook for 20-30 minutes.

(NOTE: We alternatively place the shepherd’s pie in a casserole dish and cook it in theoven at 350 degrees for 40 minutes.)Watch how we prepare this meal on video >>>>

LEAN Shepherd’s Pie (6 servings) - preferred meal ****

2 lbs lean ground chicken 800 cal 192 prot 4 fat

4 lbs white potatoes 1463 cal 332 carb 38 prot 1 fat


1 cup milk 121 cals 12 carbs 8 prot 4.5


Total 2667 410 242 10.5

Per Serving 444.5 68 40 2.5


http://www.youtube.com/watch?v=RPtIOXBh41A







Thanksgiving Shepherd’s Pie (6 servings)

2 lbs lean ground chicken 960 cal 224 prot 8 fat

4 lbs sweet potatoes 1450.5 337 carb 22.5 prot 4 fat


1 cup milk 121 cals 12 carb 8 prot 4.5


Total 2811.5 415 258.5 17.5

Per Serving 468.5 69 40 4

Beef Barley Soup (makes 6 large servings)

16 oz lean beef cubes 576 cals 100 prot 16 fat

1 medium onion 60 cals 14 carb 1 prot

3 carrots 93 cals 22 carb 2 prot

3 stalks celery 18 cals 4 carb 1 prot

5 cups water

3/4 cup pearled Barley 480 cals 96 carbs 15 prot 3 fat

5 cups tomato sauce 400 cals 100 carb

1 Tbsp parsley


1 tsp sugar

Beef Bouillon

Total 1627 236 119 19

Per Serving 271 39 20 3





http://www.youtube.com/watch?v=Ym8URqoRa50

http://www.youtube.com/watch?v=Ym8URqoRa50



Chili (makes 6 large servings)

1 pound lean ground beef 796 cals 91 prot 45 fat

2 cups kidney beans 520 cals 92 carb 36 prot 4 fat

2 cups mushrooms 30 cals 4 carb 4 prot

3 jalapeno peppers 12 cals 3 carb

3 cups diced tomatoes 150 cals 36 carb 6 prot

1 1/2 cups frozen corn 165 cals 44 carb 4 prot 1 fat

1 onion 60 cals 14 carb 1 prot

6 cloves garlic 24 cals 6 carb

chili powder

cumin

5 cups tomato sauce 400 cals 100 carb

3 cups water

Total 2157 299 142 50

Per Serving 359.5 50 24 8

Meatless Chili (makes 6 large servings)

2 cups brown rice 1369 cal 286 carb 29 prot 10 fat

2 cups kidney beans 520 cals 92 carb 36 prot 4 fat

12 cups (1.36 kgs) mixed veggies 560 cals 128 carb 32 prot

3 cups diced tomatoes 150 cals 36 carb 6 prot

1 can tomato sauce 400 cals 100 carb

crushed chillies

cayene pepper

cumin

Total 2999 642 103 14






http://www.youtube.com/watch?v=MMP2eM9wemY

http://www.youtube.com/watch?v=MMP2eM9wemY



Lentil Soup (makes 6 large servings)

1 cup Lentils 230 cals 40 carb 18 prot

3 cups (1 large can) diced Tomatoes 150 cals 36 carb 6 prot

2 cups black beans 520 cals 92 carb 36 prot 4 fat

3 carrots (shaved) 93 cals 22 carb 2 prot

3 stalks celery 18 cals 4 carb 1 prot

1 1/2 cups frozen corn 165 cals 44 carb 4 prot 1 fat

onions 60 cals 14 carb 1 prot

cilantro

ground black pepper

crushed chillies

5 cups water

Total 1236 252 68 5



Chicken Enchilada’s (2 servings)

12 oz chicken breasts diced 330 cals 78 prot

1 red pepper - chopped 24 cals 5 carb 1 prot

1 cup salsa 80 cals 16 carb 4 prot

1/4 package light cream cheese 120 cals 4 carb 6 prot 9 fat

1/2 cup grated low fat cheddar cheese 120 cals 1 carb 18 prot 2.5 fat

1 Tbsp fresh cilantro

1 Tsp cumin

1 Tbsp crushed chillies

4 whole wheat tortillas 440 64 carb 16 prot

Total 1114 90 123 11.5

Per Serving 557 45 61.5 6




http://www.youtube.com/watch?v=8G4-tyYPm_w

http://www.youtube.com/watch?v=8G4-tyYPm_w



Spicy Quinoa (4 servings)

1 cup quinoa 688 cals 124 carb 24 prot 11 fat

2 cups vegetable broth 30 cals 6 carb 2 prot

1 cup frozen corn 140 cals 30 carb 4 prot 1 fat

1 medium onion 60 cals 14 cals 1 prot

4 cloves garlic 20 cals 4 carb 1 prot

Total 938 178 32 12

Per Serving 234.5 44.5 8 3

Two of my favorite meals that are a) whole chicken prepared in a slow cooker with

sweet potatoes b) roast and sweet potatoes prepared in a slow cooker. It’s a little moredifficult to calculate the exact caloric content of these meals, but they are AWESOME!

You’ll find them on the Metabolic Masterpiece Meals webpage.








Conclusion

Keep your eyes out for more meals and recipes. I will be updating it frequently.

If you are feeling a little overwhelmed by all the number crunching, don’t worry. That’s anatural reaction. Understand that it’s way easier than it may initially sound. Within 15minutes you should have all the numbers that you need for your caloric deficit, TDEE,and caloric surplus.

Creating your personal 7 day meal plan will not take much longer either, especially withthe meals that I have shared in this book, which have the calorie counts included. Onceyou put in this initial upfront work, it’s pretty straight forward from here on out. If you

have any questions at all, you’ll be able to find me in the support community where I willbe more than happy to help you out.

It’s very important to note that any information and advice that I provide when it comesto nutrition is heavily influenced by Tom Venuto and his books Burn The Fat Feed TheMuscle and The Holy Grail Body Transformation Program . If you are familiar withTom’s w ork, the strategies that I have shared probably look ve ry familiar to you. Whatyou will gain from my nutrition advice is simply seeing how I a pply Tom’s strategies in the meals and recipes that I prepare, as well as the timing of my meals .

On the following page I have included a worksheet that you can use as your nutrition logif you wish. I personally prefer to log my nutrition electronically, because I eat a lot of thesame meals and I can simply copy and paste a meal that I previously ate.

Now it’s time to ROCK! Get out there and sculpt that body!


http://www.burnoffthefat.com/

http://www.metabolicmasterpiece.com/Holy-Grail.php












Day:________ Date:_________

Meal 1 Food AmountTime:______ __________________ _____________

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__________________ _____________ __________________ _____________ __________________ _____________ __________________ _____________

Meal 3 Food AmountTime:______ __________________ _____________ __________________ _____________ __________________ _____________ __________________ _____________ __________________ _____________


__________________ _____________ __________________ _____________

__________________ _____________ __________________ _____________


__________________ _____________ __________________ _____________ __________________ _____________ __________________ _____________

Meal 6 Food Amount

Time:______ __________________ _____________ __________________ _____________ __________________ _____________ __________________ _____________ __________________ _____________






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