TWO Workouts

Ever wondered how much following a meal plan or calorie tracking would affect your physique and overall strength performance? Just to put it in one picture: Quite a bit. In the right picture I was following a regular diet without calculating anything and I was “eating big to get big” you know. Bulking was fairly easy since I was just eating a lot without paying attention to what I actually ate. But the fat gain was fast and muscle gain was minimal. And when I was dieting for fat loss I usually ended up only in a slight deficit which made progress too slow or I was losing weight too fast which led to strength and muscle loss in the process. So after dieting down I had pretty much lost some muscle and not enough fat. But in the left picture I had a structured approach using meal planning and flexible dieting as combined. This is what gets you the results but it's not much talked about. Most gurus and companies out there just want to sell you their shortcuts and supplements but our bo...

 I´ve been working on a free meal prep planner on google sheets for a while and now reached alpha stage where everything is pretty much working. Testing needs to be done to check that there are no bugs and meal planning is easy enough. Pulled pork prepared for the week The meal planner calculates estimated calories and macros according to the values you enter. Enter how many days worth of meal prepping you want to do. In the example I entered 7 days of meal prep with 2 training days. Protein target is set 1g/lbs, Fat min. 0.3g/lbs and Carbs 1..2g/lbs. So pretty much according to the standard recommendations. These can be manually adjusted to your need. In the example breakfast is skipped but you can insert numbers to Amount (grams/pcs) column if you want to have breakfast. Meals are pretty much standard what you see in typical meal plans. So nothing new here yet. Lunch is pulled pork tenderloin which can be prepared for the whole week at once. Recipe example videos are ...