I want to design you a custom meal plan – for free!

I have done two “sample days” of eating in my bro diet series so far (I’ll link ’em up below in case you missed)… but I want to do a few more!

I think it’s very helpful for people to see what an actual day of eating on the “bro diet” looks like.

If you are interested in having me design you a custom meal plan for free, fill out the form below for your chance to win.

Here are the requirements:

1 – You have to be okay with me sharing your stats in on our website, in our email newsletter, and on social media (gender, age, weight, activity level, goals)

2 – Understand that I will NOT be able to pick everyone that applies. I am going to try and choose two or three more of these to do over coming weeks that are most representative of the demographics and goals of all the applications we get as a group.

If you are interested, fill out the short form linked below (it should only take 30 seconds or so):

-> I want to design you a custom meal plan – for free!

Look forward to hearing from you!

– Forest and the FVT Team

PS – Previous articles in the bro diet “sample meals” series:

-> Forest sample day of eating

-> “Jennifer” sample day of eating

People always ask me – “but what do YOU eat every day?”

Here’s the thing: if you’re reading this article, chances are your goals are different than mine, lol!

But I’ll do it, to give you some ideas, and so that you can come up with a starting point for yourself.

Right now I’m trying to slowly gain muscle, without putting on fat.

I weigh about 237 right now, and I am probably currently around 12-13% bodyfat. I train daily for 45-60 minutes, plus have a decent amount of activity during the day (average around 10-12k steps). I want to stay around here so that when I shift gears and go to fat loss mode in a couple of months, I’m not too out of shape.

See previous articles in this Bro Diet series for calculations, but here are my current daily targets:

3200 calories
325 grams carbs
243 grams protein
108 grams fat

My maintainance calories – accourding to my Garmin watch, which I wear all the time, and I think is fairly accurate – are about 2900.

So the goal is to be in a small 300 calorie surplus right now, to hopefully add a couple / few pounds of muscle over the next couple of months.

In the later summer / fall, I have some other events / goals to train for, so will shift gears to a fat loss / cutting phase.

Here is a literal day of eating from my food log last week:

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BREAKFAST

1 cup oatmeal (measured dry)
1/4 cup 1% milk
1/8 cup raisins
1 tbsp peanut butter
1 whole egg
2 egg whites

SNACK 1

protein bar (think thin)
apple

LUNCH 1

1.5 cup rice (measured cooked)
5 oz ground turkey

LUNCH 2

5 oz tuna
3 pieces whole wheat bread
1 tsp low fat mayo
1 tsp relish
1 small tomato
1 oz lettuce

SNACK 2

6 oz plain Greek yogurt
15 almonds
1 banana

DINNER

5 oz lean beef

2 air-fried potatoes
large salad with 1 tbsp olive-oil based dressing

SNACK 3

1 scoop protein powder mixed with water and ice

+WATER INTAKE GOAL = 15 8-oz glasses daily

#

There you have my current daily diet. Hopefully it gives you a some ideas, so that you can figure out a starting point to work with for yourself.

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: http://bit.ly/14dayjump2021

’till next time! –

-Forest and the FVT Team

“Jennifer” is a new client at FVT personal training.

The #1 thing she wants to accomplish over the next 90 days is fat loss!

So we sit down and help her come up with an eating strategy to reach her goal.

This is an individualized plan for “Jennifer”. Just a few factors we considered to come up with the sample day of eating below:

• She currently weighs about 160 pounds
• She is currently sitting around 28% body fat
• Overall, “Jennifer” is a person we would consider “moderately active”
• Her current eating habits / patterns
• Her current food likes / dislikes

However, I wanted to provide a sample days of eating for a few different example clients, so that you can get a starting point to work from. Check it out:

#

Bro Diet Basics, Part 6 – “Jennifer” Sample Day of Eating

BREAKFAST

1 cup oatmeal (cooked)
1/8 cup raisins
1/4 cup 1% milk
1 whole egg
2 egg whites

SNACK

1 scoop whey protein
1 medium banana
1 tbsp powdered peanut butter

LUNCH

2 pieces whole wheat bread
3 oz turkey
1/4 avocado
1 apple

SNACK

6 oz low-fat Greek yogurt
10 almonds

DINNER

1 cup potatoes, air-fried w/ 1 tbsp olive-oil
3 oz chicken thigh
2 cups mixed greens

+WATER INTAKE GOAL = 10 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)

#

Again, if you want to learn more about the the calculations we used to come up with the meal plan above, check out the rest of our Bro Diet series, linked up at the bottom of this article.

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here: http://bit.ly/14dayjump2021

’till next time! –

-Forest and the FVT Team

BRO DIET BASICS

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-5-sample-day-of-eating.html

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-4-carbs.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-3-fat.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-2-protein.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-1-total-kcals.html

Have you ever gone some time without seeing a friend or family member, then been surprised – or even shocked! – at the fitness transformation they’ve made since you’ve seen them last?

99.9% chance DIET was a big part of that positive change.

I get that “diet” is one of those trigger words for people these days, so to be clear, by diet, I mean this definition:

“the kinds of food that a person, animal, or community habitually eats.”

NOT:

“a special course of food to which one restricts oneself, either to lose weight or for medical reasons.”

We’ve covered all the Bro Diet basics over the last few installments of this post series (I’ll link parts one, two, three and four below in case you missed them). Today, we are going to give you a breakdown of what a full day of eating might look like, and this will continue with more details next time.

Let’s go back to our sample 160 pound female.

First question we need to ask, what is this person’s goal for, say, the next 90 days?

If it’s fat loss, we need to get her into a caloric deficit.

If it’s maintaining weight, continuing to improve strength, and optimize performance, we can consume maintainance calories.

If our person is trying to gain muscle, we’ll get her into a slight caloric surplus.

Let’s go with fat loss as our sample person’s goal, as that is the most common goal – at least when they are first starting with us – for most clients we work with.

Female

160 pounds / 73kg

Using calculations we covered in previous posts in this series, we’re going with:

• Daily calorie target = 1920
• Daily protein target = 131 grams / 524 kcals from protein
• Daily fat target = 55 grams / 495 kcals from fat
• Daily carb target = 225 grams / 901 kcals from carbs

Most people we start on three meals per day, and two snacks. So from the numbers above, we’d divide by FOUR – this gives us three meals at:

• 480 calories
• 33 grams protein
• 14 grams fat
• 56 grams carbs

We divide our final “fourth” into two to get the breakdown for our snacks:

• 240 calories
• 17 grams protein
• 7 grams fat
• 28 grams carbs

Next time, we’ll do what a full sample day of eating might look like, “filling in” the numbers above.

For now, do these calculations, take a close look at YOUR current diet, see if you’re hitting these, and adjust as needed to start moving towards those goals!

’till next time

-Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here and at the link in my bio: -> http://bit.ly/14dayjump2021

PPS – Here are links to past posts in this “Bro Diet” series:

–https://www.forestvancetraining.com/2021/06/bro-diet-basics-part-4-carbs.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-3-fat.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-2-protein.html

–https://www.forestvancetraining.com/2021/05/bro-diet-basics-part-1-total-kcals.html

Welcome to part 4 of Bro Diet Basics!

So far, we’ve covered:

– How to figure your daily calorie requirements
– Protein needs
– Importance of fats

Today we’re going to talk carbs!

Carbohydrates are not evil. We need them as our body’s main source of energy. They help fuel your brain, kidneys, heart muscles, and central nervous system.

The key is eating the right amount.

We have a REALLY simple way to figure out how many you need, based on previous calculations (go back to previous posts in the series for full equations you need)
OR sign up for our 14 day Jump Start HERE -> http://bit.ly/14dayjump2021 and I’ll do it for you!)

Total kcals – Protein kcals – Fat kcals = Carb kcals

Divide your “carb kcals” number by 4 to get your daily gram needs

EXAMPLE:

Female

160 pounds / 73kg
Daily calorie target = 1920
Daily protein target = 131 grams / 524 kcals from protein
Daily fat target = 55 grams / 495 kcals from fat

1920 – 524 – 495 = 901 daily carb calories = 225 grams

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In the Bro Diet series, we’ve figured out all the numbers.

We know exactly what we need to do.

Stay tuned for next time, we’ll start to put this together into a working meal plan so that you can see what it looks like in real life!

– Forest and the FVT Team

PS – If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here and at the link in my bio: -> http://bit.ly/14dayjump2021