Meal plan

hey ben, do you still have the sample meal plan you sent me? Remember, I did read the paleo and zone. I just can't seem to find the right amount of calories or plan to keep the muscle I gained.

Hey Jon,

You want to consume at least 1 gram of protein for every pound of body weight. So if you're 200lbs. you need to consume approx. 200 grams of protein per day to keep the muscle you've gained.

There are 4 calories in each gram of protein, so 200 grams works out to be around 800 calories. Protein should make up roughly 30% of your daily caloric intake so that works out to be about 2700 calories per day.

There are the same amount of calories in each gram of carbs so you should be eating approx. 1000 calories of carbohydrates every day which equates to 40% of your daily total. The rest of your daily calories (30%) should be from good sources of fat like olive oil, coconut oil, avocados, nuts, fish oil, seeds, etc.

Lastly.. try to spread that out throughout the day, 3 meals and 2 snacks and make sure that every meal and snack is balanced and contains protein, carbs and fats!!

Hope you're having a good summer, cheers!

The only thing I can't figure out is how many calories I actually need to maintain or to build muscle. When I try to lose fat, I think I eat too little

Protein should make up roughly 30% of your daily caloric intake so that works out to be about 2700 calories per day.

Check it out on our nutrition guide.

TWMO Nutrition Guide

Enter your age, gender and daily activity level (I'd say you're 30-60 min per day) and you'll get a break down of how many calories you should eating and the food groups you should be getting them from.