Here is a great meal plan that is cost effective and help you burn the fat and maintain muscle mass!

On Workout Days:

Before Breakfast:

• Fish Oil, Red Yeast Rice, M-Factor Goddess, 1st Phorm Bliss, 1st Phorm Thyro-Drive
• Note: This cocktail helps ladies get fired up in the morning and provides fat burning and thyroid support!

Breakfast:

• 1st Phorm Level-1 CTC Protein- 96 Calories, 0 fat, 1 carb, 23 protein
• 1 Medium Banana- 105 calories, 0 fat, 27 carbs, 1 protein
• Total Breakfast: 204 calories, 0 fat, 28 carbs, 24 protein

Before Lunch:

• 1st Phorm Bliss, 1st Phorm Thyro-Drive

Lunch:

• DANNON OIKOS GREEK NONFAT YOGURT PLAIN- 80 calories, 0 fat, 6 carbs, 15 protein
• 1st Phorm Level-1 CTC Protein- 96 Calories, 0 fat, 1 carb, 23 protein
• Total Lunch: 176 Calories, 0 fat, 7 carbs, 38 protein

Afternoon Snack:

• 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein
• Total Snack: 162 Calories, 14 fat, 6 carbs, 6 protein

Dinner:

• 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
• 1 cup whole grain rice: 216 calories, 2 fat, 45 carbs, 5 protein
• 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
• Total Dinner:  454 Calories, 6 fat, 55 carbs, 47 protein

Post Workout Nutrition:

• 1st Phorm Level-1 CTC Protein- 96 calories, 0 fat, 1 carb, 23 protein
• .5 scoop of 1st Phorm Nutrition- 92 calories, 0 fat, 23 carbs, 0 protein
• Total Post Workout: 188 Calories, 0 fat, 24 carbs, 23 protein

Post Workout Snack:

• Skinny Cow Ice Cream Sandwich– 150 calories, 2 fat, 30 carbs, 4 protein
• Total Post Workout Snack: 150 Calories, 2 fat, 30 carbs, 4 protein

Before Bed:

• Serving of Opti-Core before bed

Grand Total Nutrition: 1334 Calories, 22 fat, 150 carbs, 142 Protein

15% Fat, 45% Carbs, 40% Protein

On Non-Workout Days:

Before Breakfast:

• Fish Oil, Red Yeast Rice, M-Factor Goddess, 1st Phorm Bliss, 1st Phorm Thyro-Drive
• Note: This cocktail helps ladies get fired up in the morning and provides fat burning and thyroid support!

Breakfast:

• 1st Phorm Level-1 CTC Protein- 96 Calories, 0 fat, 1 carb, 23 protein
• 1 Medium Banana- 105 calories, 0 fat, 27 carbs, 1 protein
• Total Breakfast: 204 calories, 0 fat, 28 carbs, 24 protein

Before Lunch:

• 1st Phorm Bliss, 1st Phorm Thyro-Drive

Lunch:

• DANNON OIKOS GREEK NONFAT YOGURT PLAIN- 80 calories, 0 fat, 6 carbs, 15 protein
• 1st Phorm Level-1 CTC Protein- 96 Calories, 0 fat, 1 carb, 23 protein
• Total Lunch: 176 Calories, 0 fat, 7 carbs, 38 protein

Afternoon Snack:

• 2 ounces of raw almonds: 162 calories, 14 fat, 6 carbs, 6 protein
• Total Snack: 162 Calories, 14 fat, 6 carbs, 6 protein

Dinner:

• 4 ounces grilled chicken: 186 calories, 4 fat, 0 carbs, 36 protein
• .5  cup whole grain rice: 108 calories, 1 fat, 23 carbs, 2 protein
• 1 cup chopped broccoli: 52 calories, 0 fat, 10 carbs, 6 protein
• Total Dinner:  346 Calories, 5 fat, 33 carbs, 44 protein

Night Snack:

• 1st Phorm Level-1 CTC Protein- 96 Calories, 0 fat, 1 carb, 23 protein
• Pop Secret 100 Calorie Popcorn: 100 calories, 2 fat, 16 carb, 3 protein
• Total Night Snack: 196 Calories, 2 fat, 21 carb, 26 protein

Before Bed:

• Serving of Opti-Core before bed

Grand Total Nutrition: 1105 Calories, 21 fat, 91 carbs, 138 Protein

17% Fat, 33% Carbs, 50% Protein

Summary: This meal plan should help you gain lean muscle while burning fat. Make sure to eat the majority of your carbs before and after you workout and upon waking up. You can tweak this diet to fit your needs. Next week I will show the diet I use to gain muscle and maintain a low body fat!

Dustin Holston

1st Phorm

Personal Trainer/Nutritionist