How to Allocate 1200, 2000, & 3000 Calories in Your Meal Plan (Plus Hit Your Protein!) | Ep 182
1Description
Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?
In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals.
Today, you’ll learn all about:
4:35 Energy balance essentials
7:48 Calculating maintenance calories
11:55 Protein and 1,200 cal meal planning tips
14:55 How much fat and carbs you need in your diet
17:45 Nutrient-dense 1,200 cal breakdown
20:04 Sample 1,200 cal day meal plan
26:21 Macro management on a 1,200-cal diet
28:15 Transitioning to and sustaining a 2,000-cal plan
36:27 3,000 cal plan for muscle building
43:03 Hunger management at higher calories
44:48 Episode takeaways
48:12 Outro
Episode resources:
- Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density)
- Try MacroFactor for free with code WITSANDWEIGHTS. It's the only food-logging app that adjusts to your metabolism!
🎓 Join Wits & Weights Physique University
👩💻 Schedule a FREE nutrition/training audit with Philip
👥 Join our Facebook community for live Q&As & support
✉️ Join the FREE email list with insider strategies and bonus content!
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
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I want to like this podcast, he seems like he knows his stuff, but he's one of those Americans who uses his voice in such a way that he sounds like he's shouting. Constantly. I guess it's meant to be 'peppy' or something, but unfortunately for me it makes him un-listenable. Mr Pape, you know the benefit of coaching, talk to a voice coach, they can really help you sound and be more relaxed in your vocalisations. Suspect it will greatly help your podcast numbers, especially outside the US. Cheers.