Previously written for the fitness column of the Cotswold style magazine in 2014.

 

 

When it comes to guaranteeing a client a result whether it’s fatloss or building muscle, not only is having a workable training programme  a must; but a good nutritional plan is a must have tool in your arsenal in changing your overall body composition . A good nutritional plan is written on an individual basis to prevent deficiency, improvement in calorie control, nutrient timing along with good food selection to boost health and performance, so you can improve your bodyfat for fatloss  along with building lean muscle mass.  Now let’s take a look at two different meal plans; one that I might prescribe to a client compared to a typical diet of a gym goer’s who is lacking consistency in their approach or who is following misinformed ‘diets’.

 

 

 

PLAN A

 

 

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Green vegHealthy fatsProtein source

(water or tea with all meals)

Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source  Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source Green vegHealthy fatsProtein source 1x cheat meal of individual choice Green vegHealthy fatsProtein source
supplements supplements supplements supplements supplements supplements supplements

 

PLAN B

 

 

 

 

 

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Cup of coffee rush to work Cereal with skimmed milk Slice of toastCup of coffee  BananaLattecrossiants n/a Full english In bed/hangover
Lunch Lunch Lunch Lunch Lunch Lunch Lunch
No lunch due to much paperwork n/a CrispBottle of cokesandwich Green vegHealthy fatsProtein source Buffet lunch at work Pub lunch Fish and chips at the local
Dinner Dinner Dinner Dinner Dinner Dinner Dinner
Green vegHealthy fatsProtein source 3 glasses of red wineRice/chicken/Ice cream Green vegHealthy fatsProtein source Pizza4 beer/4 glass of wine Takeawaymeal Late night kebab with either the lass/lads Sunday roast with family
No supplement Fish oil n/a Cheap multivitamin n/a n/a Bin supplements

 

 

 

Right away you can see the vast differences in the eating plans. With plan A, I or any good trainer/coach can guarantee physiological, and probably psychological  results. This is due to a being consistent with their eating plan, that’s balance with nutrients dense foods at each meal time that contain a portions of healthy fats, unprocessed carbohydrates varieties and an adequate supply of protein which in turn will  help regulate hormones amongst other things leading to a better overall body composition. I have also factor in a cheat meal or free meal on the Saturday which can be essential not only on a psychologically but also physiologically, psychologically this cheat meal can give the individual a mentally and emotionally a break from the daily routine of eating correctly and having to stay regimented, eventually the individual will get to a point where they will only know a nutritious eating style and the cheat meal will be there for convenience, point to note this not where the individual go out and eat the worst kind of food but food that is still considered nutritious but not indulge on a daily basis. There is also a section where supplement is covered to factor in pre and post workout nutrition, plus extra supplements to cover deficiency, as we now know due to environmental factors in the soil we cannot or isn’t getting all our vitamins and mineral from the plants and animals we eat.  Also with this plan i can easily adapt or change macronutrients depending on what levels or phase the programme is in and what outcome or goals the clients is working towards.

 

 

As you can see with Plan B, there is hardly any consistency with such a plan, this type of eating will eventually lead to muscle breakdown which is never a good idea whether your goal is fatloss or building lean muscle mass, under eating due to missing meals and over eating when eating their next meal, deficiencies in many areas due either more or less of one or more macro nutrition not being consume on a regular basis , and more chances of lifestyle related diseases in the very near future and no chance of ever getting any desired result in the near future if continued eating this way.

 

 

As mentioned previously a good training plan, a sound diet plan base on individuals needs, along with good sleeping practices and lifestyle changes on a consistent basis will yield greater chance of success, than a hap-hazard plan with no discipline what so ever. However if you have a specific body goal then a specific, well-planned and CONSISTENT nutrition plan is needed to match the individuals goals!

 

If you find this or any of my previous article interesting and looking to transform your body or want to leave a comment please feel free to get in touch by any of the below means on this page.