1400 cal plan

www.YourSixPackQuest.com SixPack Healthy 1400

SixPack Healthy 1400

Dear 6-‐Pack Seeker

Congratulations on the start of a new beginning through nutrition with your “Hard Losers” Healthy Meal Plans. Your program is designed to permanently change the way you think about food while guiding you towards a leaner and healthier physique. You will improve visually by gaining increased muscle mass, less body fat and increased performance in every aspect of your life. Not to mention improved health and overall fitness. Remember that these are meal plans, not personally crafted Personalized Nutrition Programs, and are based on a series of “pre-‐set” schedules. Each of these calorie levels are designed with a 12 week schedule. The first 4 weeks are for AM workouts, the next 4 weeks are for mid afternoon workouts and the last 4 weeks are designed for PM workouts to help you fit the meal plans into your life. In the nutrition chapter of the Your Six Pack Quest e-‐book, you'll find my formula to determine how many calories you should start with to determine the correct meal plan. You will have two options to choose from: 1. Maintenance 2. Progressive Cutting (1% per week) The first goal is self-‐explanatory and everyone else will use the progressive cutting formula. Every time you hit a plateau, drop your calories 200 and continue. Any size male will typically not need to drop their calories below 2000 to get single digit body fat. Females will not need to ever go lower than 1200 calories to achieve sub 15% body fat. The maintenance program is based on 40% Carbs (primarily fruits and veggies), 30% Protein and 30% Carbohydrates. The progressive cutting is based on 35-‐40% Protein, 30-‐35% Carbohydrates and 25-‐30% fat. It is all variable as these are real plans for a unique person at different stages and weights. You will also notice that the meal plans factor in a Pre-‐Workout drink and a Post-‐Workout drink to the total daily calories which consists of a 2:1 ratio of proteins to liquid carbohydrates and some fats for insulin control [no crashing/no fat storage]. Here are a few standard requirements for each meal plan: 1. Your first meal should occur within 20 minutes of waking up time. 2. All meals should be spaced out 2-‐4 hours apart. The earlier in the morning you can start your first meal the better the results. 3. Make sure you are taking a high quality multi-‐vitamin twice a day as well as your fish oils, creatine and BCAA’s (optional with your pre and post workout shake). These meal plans are designed with the common budget in mind. The goal is to use berries (mixed frozen) and other ingredients repeatedly in a format that generates a great deal of variety but with the same ingredients. This budget cutting meal plan also forces the use of some of the less than ideal ingredients, but will none the less get you some solid six pack abs in no time. Don’t forget to enter the 16 week transformation contest to win $1000 cash by sending me your before pictures to [email protected] . Send your after pictures and testimonial in 16 weeks and we’ll share your success with the world!

http://www.yoursixpackquest.com/


I look forward to seeing your new six pack! Vince DelMonte Author, Your Six Pack Quest Author, No Nonsense Muscle Building Creator, Maximize Your Muscle



Meal Timing

The timing of the meals in this program can be adjusted based on your own personal schedule, however we recommend keeping them constantly spread out throughout the day for best effects. This will help keep your metabolism running smoothly and ensure your muscles are getting a steady stream of the nutrients that will help you grow. Aim to eat once every three hours or so.

Most important is that you are taking in your pre and post workout shakes before and after the workout, so arrange these to match your own individual workout sessions. We have the plan designed for a 9:30 workout period, but if you workout at another time during the day, simply shift these shakes to this period and keep all other meals as listed. Also aim to have your last food meal 1. 5 hours before the workout, which gives you enough time to digest it but still utilize the energy that's in your system.

It's also very important to eat first thing in the morning to fuel your metabolic fire, so be sure to consume your first meal within 20 minutes of waking up.

On days you aren't working out you won't be taking in a pre and post workout shake, but the calories will still be consumed in the form of a snack to keep your calories high enough for recovery and enhanced mass building.

Here are the tentative meal times:

7:00 am Breakfast

Non-‐Workout Days:

9:00 am Snack

11:00 Snack

2:00 Lunch

5:00 Dinner

7:00 Snack

7:00 Breakfast

Workout-‐Days:

9:00 Pre-‐Workout Shake

9:30 Weights Workout

11:00 Post-‐Workout Shake

2:00 Lunch

5:00 Dinner

7:00 Snack



Don't get too worked up if you cannot follow these meal times exactly; what's more important is that you get in the required foods so at the end of the day, you've eaten everything listed on the plan or made appropriate food substitutions

Day 1

Meal Components Item Portions Preparation Suggestions Breakfast: 5 egg whites ¼ cup oats (dry measurement) 1 tbsp natural peanut butter 1 tsp olive oil

20g P 20g C 10g F Calories: 250

Scramble the egg whites in the little bit of olive oil. Then cook oats according to package directions and stir in one tablespoon of natural peanut butter.

Pre-‐Workout Shake 1 scoop protein powder ¼ cup oats (dry measurement)

20g P 20g C 0g F Calories:160

Put all ingredients in a blender over ice and blend to desired consistency.

Post-‐Workout Shake 1 scoop protein powder 1 small banana


Put all ingredients into a blender over ice and blend to desired consistency.

Lunch: 1 can canned tuna ½ cup rice 1 cup broccoli 1 cup celery 2 tsp olive or monounsaturated oil ¼ cup salsa


Prepare the rice, adding the broccoli and celery right at the very end. Mix with canned tuna, some olive oil, and a little bit of salsa.

Dinner: 10 large cooked shrimp 1 cup broccoli 1 cup green beans ½ cup carrots 8 almonds 1 tsp olive oil


Brush shrimp with olive oil and a small amount of crushed garlic and grill until cooked. Steam broccoli, green beans, and carrots and serve with slivered almonds.

Snack: ½ cup cottage cheese, low fat 1 tbsp natural peanut butter 1 orange


Mix peanut butter into protein powder and then serve.

Total Daily Portions: Protein – 140 grams Carbohydrates – 120 grams Fat – 40 grams Calories:1400

*Remember to drink 3-‐4 liters of water per day*



Day 2

Meal Components Item Portions Preparation Suggestions Breakfast: 5 egg whites 1 slice whole grain bread ½ tbsp natural peanut butter 1 tsp olive oil


Whisk egg whites together with a small amount of vanilla extract. Dip bread slice in the egg mixture until fully coated and then fry on a pan with olive oil to make French toast. Chop strawberries up and lay over toast and drizzle with some sugar-‐free maple syrup.




Post-‐Workout Shake 1 scoop protein powder 1 banana



Lunch: 3 oz chicken breast 1 small potato 1 cup romaine lettuce ½ cup celery ¼ cup carrots 2 tbsp olive oil salad dressing


Bake chicken breast and potato and serve alongside a salad drizzled with olive oil salad dressing.

Dinner: 1 can of tuna ½ cup corn ¼ cup salsa 2 tsp olive oil


Mix together the olive oil, tuna, corn, and salsa for a quick dinner on the run.

Snack: ½ cup sugar-‐free fat free yogurt ½ scoop protein powder 1/8 cup peanuts


A simple before-‐bed snack of yogurt, protein powder, and peanuts.





Day 3

Meal Components Item Portions Preparation Suggestions Breakfast: 3/4 cup cottage cheese 1 cups mixed berries 16 almonds


Top a bowl of berries with half a cup of cottage cheese and some almonds for a bit of added crunch.




Post-‐Workout Shake 1 scoop protein powder 1 cup grapes



Lunch: 6 egg whites 1 whole grain tortilla ½ cup chopped peppers ¼ cup onions 1 oz cheddar cheese


Scramble egg whites in a pan, adding vegetables when just about finished cooking. Serve on top of the flour tortilla with cheese placed on top until melted. Wrap up and serve.

Dinner: 5 oz tilapia 1 cup cauliflower 1 cup broccoli ½ cup carrots 2 tsp olive oil


Place fish and vegetables in some tin foil and drizzle with olive oil. Wrap up and place in a pre-‐heated oven for 20 minutes or until cooked through. Season with salt, pepper, and your favorite herbs and serve.

Snack: 1 scoop protein powder ½ apple 1 tbsp natural peanut butter


Smear peanut butter over half and apple and serve with a small protein shake mixed with water.





Day 4

Meal Components Item Portions Preparation Suggestions Breakfast: 1 cup fat-‐free, sugar-‐free yogurt ½ scoop protein powder 1 banana 1 tbsp natural peanut butter


Mix peanut butter into vanilla yogurt and add a sliced banana.




Post-‐Workout Shake 1 scoop protein powder 3 tbsp dextrose



Lunch: 1 can tuna ½ cup rice ½ cup mushrooms ½ cup celery 1 cup zucchini 1 sliced tomato 2 tsp olive oil


Stir fry the vegetables in olive oil. Prepare rice and then top with vegetables and the tuna.

Dinner: 5 oz tilapia 1 small potato 1 cup broccoli 16 almonds


Place fish, potato, and broccoli in a large oven-‐save bowl and bake until fish flakes and potato is cooked through. Add your favorite herbs and serve with almonds on the side for some healthy fat.

Snack: ¾ cup cottage cheese 1 tbsp natural peanut butter 1 small orange


Mix peanut butter into cottage cheese and serve with orange.





Day 5

Meal Components Item Portions Preparation Suggestions Breakfast: 1 scoop protein powder 1 slice whole grain bread 1 tbsp natural peanut butter


A simple breakfast of a protein shake and a slice of toast with peanut butter.







Lunch: 5 egg whites 1 English muffin 1 oz cheddar cheese, light/low fat 2 tsp mayonnaise 1 tsp olive oil


Scrambled egg whites in olive oil. Spread mayonnaise across English muffin, top with scrambled eggs and cheese and place under the broiler until cheese is melted.

Dinner: 3 oz chicken breast 1 cup green beans ½ cup carrots 1 cup broccoli 2 tsp olive oil


Grill chicken breast and vegetables in a bit of olive oil and then add your favorite spices before serving.

Snack: 1 cup sugar-‐free, fat free yogurt ½ scoop protein powder ½ cup strawberries 16 almonds


Mix the protein powder into the yogurt and then top with berries and almonds for added crunch.





Day 6

Meal Components Item Portions Preparation Suggestions Breakfast: 5 egg whites 1 slice whole grain bread 1 tbsp natural peanut butter


Scramble egg whites and serve with toast smeared with peanut butter.







Lunch: 1 can of tuna 1 small potato 1 oz cheddar cheese, ¼ cup salsa


Bake potato and then top with tuna, salsa, and cheddar cheese for a quick lunch on the run.

Dinner: 8 large shrimp ½ red pepper ½ cup sliced onions ¼ cup carrots 2 tsp olive oil


Brush shrimp and chopped vegetables with olive oil and then place a skewer through them and lay over the grill until cooked through.

Snack: ½ cup cottage cheese ½ cup blueberries 1/8 cup peanuts


Mix blueberries into cottage cheese and serve with peanuts.





Day 7

Meal Components Item Portions Preparation Suggestions Breakfast: 3 egg whites ¼ cup oatmeal ¼ cup cottage cheese 1 tbsp natural peanut butter


Mix together egg whites, oatmeal, cottage cheese, and peanut butter into a batter like consistency. Pour over a hot non-‐stick griddle to form a protein pancake. Serve with sugar free maple syrup if desired.







Lunch: 1 whole wheat small tortilla wrap 5 slices low-‐fat turkey breast sandwich meat Romaine lettuce Tomato Pickles Cucumbers 16 almonds


Smear tortilla with a low calorie condiment of your choice (fat-‐free mayonnaise, mustard, low-‐sugar ketchup) and then top with turkey breast and vegetables. Roll into a wrap and serve with almonds.

Dinner: 6 egg whites 2 cups chicken broth ¼ cup brown rice ¼ cup sliced carrots 1 cup broccoli 1 cup cabbage 2 tsp olive oil


Saute vegetables in olive oil until slightly tender. Add in chicken broth and bringto a boil. Add in rice, and then slowly pour egg whites into the soup and watch them begin to cook (they will take on a very white, stringy appearance). Once cooked through, serve.

Snack: 3 oz cheese ½ apple


Simple snack of apples and cheese.





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1400 cal plan

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