Coach Jeff’s Maintenance Diet

Make Jeff my FREE Coach for PERSONALIZED nutrition advice!

 

 

 

Nutrition is 80% of the Success of the programs!

Long time Team members have read the above statement countless times but I can never emphasize it enough.   The majority of the questions we get are related to nutrition and rightfully so! Nutrition can be hard.  The main reason we are such big proponents of Shakeology is because, like it’s best slogan, Shakeology is “Nutrition Simplified.”  Getting enough protein can be extremely hard.  Shakeology takes care of the majority of the day so you can turn your focus to getting enough protein.

What’s next after the Fat Shredder?

The Fat Shredder article is the #1 article on the site.  I include in the welcome emails I send out now because it flat out WORKS! My recommendation would be to stick with the Fat Shredder until you’ve hit your goal.  Once you hit that goal you can shift into a maintenance diet with significantly higher calories.  Team Beachbody’s Caloric Needs Calculator is a good starting place for determining your maintenance calorie total.  Try the recommendation for about a week and then move  up or down 200 calories at a time until you find the number that’s right for you. Give each calorie level at least 4 days before changing.

Don’t Cheat!

A cheat meal sets you back 3-4 days of PERFECT eating.  That statement is true during the Fat Shredder and remains true during maintenance.  Log your nutrition DAILY in Myfitnesspal.  You’ll be less likely to cheat if you’re tracking everything you put in your mouth.  Finding your ideal maintenance number is impossible unless you can string together several weeks without cheating.  Cheat meals just aren’t worth all the hard work you’ve put into exercising so try and eliminate them.  My long term goal is to have ONE cheat meal a month.  Of course that’s after I finish my current goals!

Ratios?

I’ve experimented with the proper ratios for over a year now and I’ve personally come to the conclusion that I need at LEAST 40% Protein in order to maintain my muscle mass.  When I try and drop below that I get skinny very quickly.  I try and keep my Fats under 20% (which isn’t that hard).   My sample diet below is 40% Protein, 46% Carbs, and 14% Fats.

You eat 3000 calories a day? That’s a lot of food.

LOL yes it is.  I hear that statement often.  The good news is that once you hit your goal you will be eating a lot and often.  The bad news is that it can be a lot of work.  Dinner sometimes takes me a half hour to finish (all numbers are cooked).  You can see that I have a light Pre-workout meal about a half hour before I exercise and then I have 5 relatively equal sized meals the remainder of the day.   My diet stays VERY consistent. I usually only change out what type of lean meat I eat (chicken, turkey, tuna, white fish, etc).  Not very exciting but it works for me. Preparation is key.  I make my pre-make my shakes and bring my snacks wherever I go.  I get grumpy if my meals are late so I try and always be prepared.

 

3000 Calorie Sample Diet

Make Jeff my FREE Coach for PERSONALIZED nutrition advice!

 

 

 

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3 comments
Coach Jeff
Coach Jeff

Dustin in Myfitnesspal go to: >My Home >Settings >Diary Settings >Meal Names You can create 6 unique Meal Names.

Dustin
Dustin

How do you have a "pre-workout" section in myfitnesspal?

Lauren
Lauren

NUTRITION IS KEY!!! This is the only way these programs will give top notch physical transformations!