GAIN MASS / CUTTING
Meal Plan

Recommended Caloric Range Start
Male: 2100-2500 calories
Female: 1900-2500 calories
Note: Achieve .8 gram - 1 gram of protein for every LB you weigh.

See Weekly Check-In sections for Weekly Check-In instructions.

Upon Wake Up:
Morning Shake
1 scoop protein powder
1 scoop amino acids
1 Full Banana
1/2 cup of oats
1 TBSP Organic Peanut Butter
1/2 cup of blueberries or strawberries

Meal 1:
Spartan meal preps breakfast with digestive enzyme tablet

Snack 1:
300-500 calorie snack.
Snack ideas- Fruit, Nuts, Nutrition bars.

Meal 2:
 Spartan meal preps lunch with digestive enzyme tablet

Snack 2:
1 scoop Protein powder with almond milk

Meal 3:
 Spartan meal preps dinner with digestive enzyme tablet

2 hours before bed:
 Hot lemon ginger tea

Hydration Tips

HYDRATION
IS KEY TO ANY DIET
Must drink at least 1 Full Gallon of water. We recommend you infuse the water with the detox recipes we provide.

INTERMITENT FASTING

It is the perfect way to schedule your daily meals to get the most out of them.
YOU WILL BE EATING ALL OF YOUR MEALS IN SET TIME FRAME.

Fasting Period:
12-16 HOURS

FASTING
No calories can be consumed during this window. This will allow the body to have enough time to convert stored fat into energy.

CONSUMPTION HOURS:

This is the period of time you will consume all of your calories for the day.

Weekly CHECK-IN

 

Please Download and fill out the weekly check in sheet

Download URL: https://spartanmealpreps.com/pages/weigh-in-sheet

Check ins are every Thursday- Friday to allow us to re calculate your macros if needed.

Connect with us @SpartanMealPreps

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