WEIGHT LOSS / CUTTING
Meal Plan

Recommended Caloric Range start
Male: 1800-2100 calories
Female: 1600-1900 calories
Note: Achieve .8 gram - 1 gram of protein for every LB you weigh.

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

Upon Wake Up:
1 banana or 1/2 cup blueberries
(very important that this is how we break your fast)
+
Hot lemon ginger tea

Meal 1:
(WAIT AT-LEAST 20 MINUTES AFTER PROPERLY BREAKING YOUR FAST BEFORE EATING MEAL 1)
Spartan meal preps breakfast + Digestive enzyme tablet

Meal 2:
 Spartan meal preps lunch +Digestive enzyme tablet

Meal 3: (LOW CARB / LOW CALORIE)
 Spartan meal preps dinner+Digestive enzyme tablet

2 hours before bed:
 Hot lemon ginger tea

We also Promote
INTERMITTENT FASTING

Common intermittent fasting methods involve daily 16-hour fasts
Where you do not consume any calories during that time.
Your body adjusts hormone levels to make stored body fat more accessible.
Your cells also initiate important repair processes.

Your 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.

Proper Hydration



HYDRATION
IS KEY TO ANY DIET
Must drink at least a 1/2 Gallon of Water
With the goal of 1 Full Gallon of water
Plan Your Water consumption throughout your day with timestamps.  

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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