Hey! –

For the last few months, I’ve been doing a weekly nutrition-related post each week.

As we plan out ideas for the rest of the year, I wanted to ask:

What diet related questions do you have for me?

Just respond in the comments section below and let me know.

Thanks!

-Forest and the FVT Team at ForestVanceTraining.com

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THE BRO DIET

Learn the basics of fat loss – including sample meal plans, recipes, and more! See the full “BRO DIET” series at the link below:

-> https://www.forestvancetraining.com/blog-2

For the last couple of weeks, I have been writing up sample meal plans for a variety of different pretend clients. The intent has been to put everything together that we’ve covered over the last six months or so in our “Bro Diet” series, and to give you a starting point for how to eat to support your fitness goals. Today, we’re going to do a sample meal plan for “Brian”.

Here are his stats:

• Male
• 42 years old
• 205 pounds
• Looking to drop 20 lbs over the next 4-5 months

Brian also prefers gluten minimal, and lower sodium.

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Bro Diet Basics, Part 9 – “Brian” Sample Day of Eating

TOTAL KCALS – 2260
165 g protein
241 g carb
77 g fat

BREAKFAST

2 whole eggs
4 egg whites
1 cup oatmeal (measured cooked)
medium banana

SNACK

15 almonds
1 medium apple
2 oz low-sodium beef jerky

LUNCH

5 oz ground turkey
1 cup white rice
small mixed greens salad with 1 tbsp olive-oil based dressing

SNACK

1 scoop whey protein
1/4 cup strawberries
1/4 cup blueberries
1 tbsp flaxseed oil
1 cup almond milk

DINNER

6 oz salmon fillet
1.5 medium potatoes
2 cups broccoli

+WATER INTAKE GOAL = 12 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)

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Remember – this sample day of eating is a starting point. Everyone is different, and following a meal plan you find on the internet to a “T” that is designed for someone else is probably not going to get you the best results! However, I hope that it gives you an idea of how to calculate calorie / macro needs, structure your meals, and other things that could be helpful in your nutrition journey!

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

Thanks to everyone who took the time to enter the free custom meal plan “contest” last week! (If you missed it, I’ll post the link one more time at the bottom of this article.)

Today I picked “Jessica” to do a custom meal plan for. Here are Jessica’s stats:

– 183 pounds
– 25% bodyfat
– moderately active
– goal is fat loss

Jessica says: “I like to keep things simple – I’ll cook dinner but prefer to put together a few things to make breakfast and lunch.”

I really want to emphasize this as well: this is a STARTING POINT. You follow the plan, you log your food, we see the results, and we ADJUST based on a number of factors as we go. There is no other way to truly know what works for you and your body. If we do this consistently for a couple / few weeks, THAT’S how we get you on the fast track to your desired results.

All that being said, here is what a sample day of eating for Jessica would look like:

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Bro Diet Basics, Part 8 – “Jessica” Sample Day of Eating

TOTAL KCALS – 1883
138 g protein
201 g carb
64 g fat

BREAKFAST
1 piece whole wheat bread
6 oz plan Greek yogur
1/4 cup strawberries
10 almonds

SNACK
1 home-made protein bar – https://www.forestvancetraining.com/2021/04/bro-meal-4-homemade-protein-bars.html

LUNCH
mixed greens
1 cucumber
1 tomato
3 oz chicken breast
1/2 cup kidney beans
1/2 cup garbonzo beans
2 tbsp olive oil – based dressing

SNACK
1 scoop whey protein mixed with water
1 banana

DINNER
1 cup white rice
3 oz fillet mignon
2 cups broccoli

+WATER INTAKE GOAL = 12 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)

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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

ENTER TO WIN A FREE CUSTOM MEAL PLAN

–https://www.forestvancetraining.com/2021/07/i-want-to-design-you-a-custom-meal-plan-for-free.html

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

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