FitEng Apps

The 30 Days calculator builds your meal plan based on your height,weight, sex, activity level, and body type. Along with a calorieand macro-nutrient breakdown for each week, day, and sample meal,you'll receive recommended foods for each meal. At the end of themeal plan, you'll find a complete food list so you can customizeyour meals. I've chosen each of these foods to help you shred.We're giving you the perfect numbers so you don't have to wastetime guessing or making adjustments. We only have 30 days to dialit in, so that means our nutrition has to be damn-near perfect fromday one. The calculator is easy to use. Plug in the information,and then print your 30-day meal plan. All of this information willhelp you feel more prepared, invested, and will ultimately guideyou to success. Stick to the plan and you'll see great results.Weekly Calorie Adjustments: You'll notice that the calorie numbersthe calculator gives you are lower than your usual total dailyenergy expenditure. That's because we're starting week one 400calories lower than what you'd eat for maintenance. The calculatordelivers this deficit from the beginning so you don't have to doany guesswork. Starting the month with a big hit to your calorieswill be difficult at first, but if you eat enough protein and eatfairly frequently, you shouldn't ever feel hungry. Each week, we'regoing to eat 100 fewer calories than the week before. Thisprogressive approach to your calorie deficit will make sure thatyou're always inching toward your goal physique. YOUR MACRONUTRIENTPROFILE Along with decreasing your caloric intake each week, we'regoing to manipulate your macronutrients almost every day. Pay closeattention to how the percentages of carbs, fat, and protein changethroughout the week. How we change your macro-nutrient ratiosthroughout the week is just as important as your overall calorieintake. Protein: The amount of protein you'll eat each day will notchange. It's the only macronutrient that will stay consistentthroughout the plan. You're going to eat 1.5 grams of protein perpound of bodyweight throughout 30 Days Out. At 230 pounds, I'll beeating 345 grams of protein per day. Your remaining calories willcome from a sliding scale of carbs and fat. Carbohydrates and Fats:The majority of your calorie adjustments will come from the numberof grams of carbs and fats you eat. At the beginning of the week,you'll be eating the most carbs because that's when you'll need themost energy. As the week goes on, you'll decrease the carbs andincrease fat intake because I want you to burn through thoseglycogen stores by the end of the week. At the top of the week,you'll eat 80 percent of your non-protein calories from carbs. Asthe week progresses, this number will drop and your fat intakepercentage will rise accordingly. As you drop carbs, you may feeltired and lethargic. It's up to you to keep the intensity high anddo the best you can in the gym every day. As you decrease yourcarbohydrates, you'll increase your fat intake. Your glycogenlevels may be used up, but your body will then turn to fat forenergy. When your uses fat for energy, it will be much easier foryou to lean down. Again, use the calculator to check out your dailycalorie totals for the entire program, as well as your daily fat,carb, and protein totals based on your personal numbers and theprogram's carb slide. Meal Frequency: I like to eat about sixsquare meals per day, not necessarily counting my pre- orintra-workout supplements. I think this amount of meals is perfectbecause I don't eat so much at one time that I feel uncomfortable,but not so little that I'm hungry again in 15 minutes. I want toremain satiated throughout the day—there's nothing worse thanfeeling hungry all the time. I want to make sure I'm eating enoughand often enough so I can go through my day without feeling likecrap.