Nutrition Planner

A Gadget To Map Out Your Diet Plan

First, we caclulate how many calories you will burn in a day, just by existing.

This is known as your 'Basal Metabolic Rate'. Your meal planner will factor this calorie burn into your diet, while also assessing the workout calories that you burn.

So! how old are you?

Well you look great for whatever number of years you just said.
Next, what is your biological gender?

How much do you weigh in lbs? And I won't tell anyone... because I'm a friendless robot.

Next, we need to figure out your physical goals

This planner is intended for 'body recomposition', meaning you're going to both gain some muscle and burn some fat, but your body is not good at doing both at the same time. So, on certain days you will focus strictly on burning fat, and on other days you will focus strictly on building muscle. You're also welcome to do nothing but shrink (burn fat), or nothing but grow (build muscle)... it's up to you, but diets in which you are always shrinking (eating fewer calories than you burn) usually feel a whole lot crappier than those on which you allow yourself to build muscle some of the time. Additionally, allowing yourself to grow occasionally keeps your metabolism high through the machinations of thyroid hormone output. This means you burn more fat on your 'fat burning days'.

So the next step is to figure out how many days of the week you want to be shrinking, and how many you want to be growing. If you're more focused on burning fat, you might want to be in a fat burning state 5 days out of the week, instead of just 2 or 3. One these fat burning days, your meal plan will automatically put you at a 500 calorie deficit, which will burn a full pound of fat over the course of seven 'fat burning' days. If you do additional cardio on these days, that will simply add to your fat loss.

The remaining days will be allotted for muscle building, and you should be doing muscle building exercise on those days.

If you want to burn fat for five days out of the week, you will build muscle for the other two.

So, how many days out of the week would you prefer to be in a 'fat burning' state?
(If you have no idea... just guess for now. You will get your projected results, and you can make adjustments later!)

How many days per week would you prefer to be in a 'fat-burning' state?

Next, we need to make some decisions about your meal planning:

After all, you're going to have to make all of your own food, and I have no idea how many meals per day you would prefer to eat. All of your calories and protein intake will be divided up throughout the number of meals that you choose

It's also important to note that on your 'muscle building' days, you're going to automatically incorporate a pre and post workout meal that will consist of 25 grams of protein and 50 grams of carbohydrates. This means that if you want to eat 5 total meals on your muscle building day, you will need to select the option for 3 meals in addition to your pre and post workout meal.:

So, how many meals will you be eating per day on your fat loss days?

How many meals will you be eating per day on your muscle buidling days, in addition to your 'pre' and 'post' workout meals?

Again, all of these values can be adjusted later based on meal size preference, or convenience, or based on your desired muscle gain and fat loss over time, which will be projected on the next page... so, don't think too much about it, just make a reasonable choice and hit this glorious button: