If your diet is just one letter removed from "die," the meal plans for Formula 50 will surprise you. Based on my own food preferences and diet philosophy, they were designed for me by Stephanie M. C. Wilson, MS, RD, CISSN, LDN, head of nutrition at IMG Academies. Formerly, she served as sports nutrition consultant for the University of South Florida athletic department.
Stephanie was recommended to me by Layne Norton, Ph.D., a bodybuilder who earned his doctorate in nutritional sciences from the University of Illinois.
This plan is designed so you eat three meals per day, plus a snack and a post-workout drink. No need to be Tupperware Boy or Girl here. According to Layne, spreading your meals out doesn't hasten fat burning. I have you follow a more traditional regimen, one that should fit easily within your lifestyle, only now your foods will be much healthier and chosen with purpose.
Formula 50 contains two sets of meal plans, one for men, using a 185-pounder as an example, and one for women, using a 135-pounder as an example. The six weeks are covered by three weekly meal plans: 21 meals for the guys and another 21 for the ladies. Below you'll find two full days of healthy recipes for men from Weeks 1 and 2 of my program.
If you weigh more or less than the sample amounts, adjust your caloric intake accordingly while keeping the protein-carb-fat allocation intact. Use percentages. For example, if you're a dude who weighs 10 percent more than 185 pounds, bump your total calories up by 10 percent, dividing them more or less equally among your meals.
High Fiber Waffles w/ Calorie-free Syrup and Butter Spray
2
Egg and Cheese omelet:
Egg Whites
1/2 cup
Egg, scrambled
1
Cheese, shredded
1/4 cup
Fresh Mixed Fruit
1 cup
Blackened Shrimp
6oz
Brown Rice
3/4 cup
Black Beans
1/4 cup
Steamed Spinach w/ 2 tbsp Olive Oil
1/2 cup
Fish tacos:
Grilled Chili-seasoned Tilapia
6oz
Corn Tortillas
3 small
Romaine Lettuce
2 cups
Avocado, sliced
1/4
Gatorade
16oz
Whey Protein
1 1/2 scoops
Apple-Nut Oatmeal:
Cheeseburger:
Grilled 96% Lean Ground Beef
5oz
Reduced-calorie Wheat Bread
2 slices
Ketchup
2 tbsp
American Cheese
1 oz slice
Zucchini
2 cups
Lemon-Pepper Chicken
6oz
Whole-grain Pasta
1 cup
Summer Squash
2 cups
Berry-Nut Yogurt:
Nonfat Greek Yogurt
8oz
Blueberries
2 cups
Walnuts, halved
14
No-calorie Sweetener
to taste
Gatorade
16oz
Whey Protein
1 1/2 scoops