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If this plan for women is based on a 1600 calories, how is that going to help me lose body fat and/or weight? I’m 5′2″. The 1600 calories is general across the board for all women if varying height.
Video Revelas How To Use Your 7-Day Meal Plan
Welcome to the Empowered Nutrition Meal Plan early bird VIP list. If you have not downloaded your F.R.E.E. 7-day meal plan, please visit this link right away http://www.EmpoweredNutritionMealPlans.com
In the past 24 hours, 7014 people have downloaded the 7-day fat loss meal plans. Right now we are extremely excited that you have the opportunity to burn more fat in the next two weeks than, perhaps, in the past two months.
As you know, on Tuesday June 30th, we’ll be launching the complete Done-For-You Fat Loss Meal Plan system. Right now, we just want to make sure you make the most of the free 7-day plan you’ve downloaded and get the most out of it before going to the next level.
Today, John Barban of Empowered Nutrition, has put together a step-by-step guided video tour of your free sample meal plan and how to use it.
We are getting some good questions about the meal plans so we wanted to answer them for you here in this video.
After watching this video, please post any unanswered questions you have at the bottom of this post. We only ask that you keep the questions related to FAT LOSS NUTRITION.
Question: What kind of plan did you give me?
First off this is a beginner plan we’re giving you. We call it your PHASE 1 plan. We actually have three phases of meal plans in the full system when it goes live, this is a sample of PHASE 1.
You are getting PHASE 1 because it is the most practical and easiest place for you to start. In fact you should be on PHASE 1 for at least 4 weeks before you ever progress to PHASE 2. And again before you progress to PHASE 3. So as you can see giving you a PHASE 2 or PHASE 3 plan wouldn’t have been too helpful considering you would have needed to be on PHASE 1 first.
This plan will be easy for you to follow and implement and it most likely won’t even feel like a diet. It will actually feel like you’re eating just good nutritious food (and losing a tone of fat along the way)
Question: What is the macronutrient breakdown?
This plan is based on the 40% carbs, 30% protein, 30% fat balanced macronutrient ratio. You may already be aware of this style of eating and it is proven to be one of the most effective ways to eat for both short and long term weight loss success.
Consider this plan as your bulls-eye target to shoot for. If you can even manage to follow the plan at 70-80 compliance you will still get phenomenal results.
Question: What are the most important principles to follow?
- Principle #1: BREAKFAST
A solid breakfast every morning starts the day off right and will set the tone for your day. Having the right mix at breakfast can set you up for a successful day of eating for weight loss, if you mess up your breakfast there is a good chance you’re going to mess up the rest of your day as well.
- Principle #2: MEAL TIMING
We space your meals out to keep you from getting hungry and providing a smooth and constant source of energy throughout your day. Most of us don’t really think about how often we eat, but if you include snacks and meals you probably already eat 4-5 times per day without noticing it. We’re just mimicking the most common eating patterns and making sure you’re eating good foods that will accelerate your fat loss
- Principle #3: PORTION CONTROL
Since you get to eat throughout the day it’s easy to make each meal in proper proportions so you never feel too hungry or too full. Bottom line is no sugar rushes and no crashes, simply a smooth flow throughout the day.
- Principle #4: MEAL COMBINING
If you simply cannot find a way to eat 5 times in your day and only want to eat 3 times per day you can combine a meal and a snack into one larger meal if you like. As long as you are eating all the foods that are outlined for each given day you can’t miss.
Question: How do I use the grocery list?
There is a complete done-for-you grocery list at the end of this program that outlines exactly what foods to buy and how much to buy in order to have the exact foods you need to prepare all the meals for the week. Simply print out the grocery list and take it with you to the store. You probably already have some of the items on this list so shopping should be a breeze.
I hope you enjoy this meal plan and if you have any questions please don’t hesitate to post them at the bottom of the page and John, Pat and I will answer all your questions in a upcoming teleseminar.
What to expect in the next 12-days?
- Vince is going to take you on a tour of the grocery store and show you how to be an effective fat loss shopper.
- Book store tour with John: You’ll find out why nutrition books are basically useless and end up making things way more confusing than they need to be.
- You’ll get to meet Pat McGuire the president of empowered nutrition and find out how we got vinces plan together, got him in shape, and how we’ve worked with all kinds of different professional athletes and 1000’s of other people just like you.
- And we’ll show you how your meal plan can save you from the pitfalls and fat loss sabotaging foods that even show up on many restaurants “healthy” choices menus.
- We’ve also got a supplement guide coming your way that’ll teach you a totally new way of looking at supplements and how to decide if any of them are worth taking and which ones might be right for you or not.
Remember this whole system is live and 50% off just for you on June 30th at http://www.EmpoweredNutritionMealPlans.com
Take care and we’ll talk to you soon.
Vince, John and Pat
P.S. Don’t forget to post your most pressing fat loss nutrition questions and we’ll answer them next week in a telesemianr.
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36 comments - add yours
Anh
June 18, 2009
Joe
June 18, 2009
5 eggs for breakfast! Sounds crazy.
Also, I’m allergic to tree nuts. Will you other plans have substitutes?
Thanks,
Joe
Guillermo
June 18, 2009
How can I convert protein powder number of grams into a more simple number of “scoops”? …level scoops? heaping scoops? I don’t have a scale.
Matt
June 18, 2009
Vince some of these calories totals off.
5 whole x 70 calories =350
1/2 cup Peaches, canned = 30
2 slice Whole grain bread = 160
1 2/3 tsp Olive or monounsaturated oil = 67
Grand Total = 607
Not 455 like it says in the meal plan. Might want to take a closer look at all your meals plans. This could really hinder a persons fat loss goals if the their target is 2000 calories.
Jessica
June 18, 2009
My only question is on the type of protein powder. There are so many out there and some of them are just junk. What do I need to look for in a good protein powder?
jade
June 18, 2009
The only fish I eat is canned tuna/wild salmon and salmon filets can they be substituted for other fish? also 30 egg whites would be wasting thirty egg yolks can egg white substitute in a carton be used?
john barban
June 18, 2009
@Anh -
john barban
June 18, 2009
Hi Anh,
This is just a sample meal plan. The full system has multiple calorie levels that will suit all different heights and shapes of people. The full program also has a tool to calculate which plan fits best for you.
@Anh -
john barban
June 18, 2009
Joe,
the full system has lots of different meal plans with tonnes of different meals as well as a full food substitution guide. if you can’t eat tree nuts there will be a substitution outlined in the substitution guide.
John@Joe -
john barban
June 18, 2009
Guillermo,
Unfortunately there is no standard size of a protein scoop. Whatever protein powder you are using should indicate on the label how many grams of protein are in one full scoop. From there you can determine how many grams of protein are in a half scoop, third scoop, quarter scoop etc.
Most protein powders include a scoop that fits anywhere from 20-30 grams of protein.
John
john barban
June 18, 2009
Jessica,
You’re right, its tough to know what is a good brand and what isn’t. I would just ask the store clerk for a brand that is reasonably priced and as a good reputation. I know this doesn’t sound like the most technical way of buying protein it is probably the most practical. I’ll be doing giving you all some points on supplements next week, so I can go into more detail then.
John@Jessica -
john barban
June 18, 2009
Jade,
yes you can substitute the canned fish you suggested, and yes you can use the carton egg whites substitutes.
John @jade -
john barban
June 18, 2009
Matt,
Good observation,
The meal plans have a built in variation of 10%-15% from day to day so food substitutions can be made with ease.
For exmaple chicken and steak are both consider protein portions in the meal plans, but they also provide a small amount of fat. If you didn’t want a chicken breast but would rather have steak, you could substitute steak in but the exact number of grams of fat would be slightly different.
Our meal plans are designed to account for this variability, therefore each meal is accounted for and rounded based on the foods in that meal and all of hte potential substitions that could be added to that meal.
The total calorie count of the meal plan also accounts for this variability so you don’t have to.
In other words, over 84 days this will in fact be the correct meal plan if your lean body mass requires this amount of calories.
In the full meal plan system we have a lean body mass calculator that you must use to determine the exact right plan for your needs, within those plans is also a full foods substitution guide so you can sub in and out any foods you like.
I hope this makes sense.
John
@Matt -
Tom Harvey
June 18, 2009
Some great tips and content. I look forward to following the program.
Ray Burdis
June 18, 2009
I dont/cant eat foods like cottage cheese and yoghurts, can you suggest a replacement for these.
thanks
Ray Burdis
Vince
June 19, 2009
@Ray Burdis – Hey Ray, I would go with a different kind of protein like eggs and veggies to make a omelet. I like adding salsa, a free food, for taste.
Vince
June 19, 2009
@Matt – Here’s another way that I approach my own meal plans:
1. I use a meal plan as a “standard baseline.” So even if the calories or slightly up or down, they are still standardized in units.
2. This allows me to add units of food or remove units of food based on my visual progress week to week.
3. If I don’t want to mess with the nutrition, I can leave it as is, and increase or decrease units of exercise based on my visual progress from week to week.
Now I’m in control of my progress because everything is standardized based on pre set units. There is no guess work. I’m not concerned with the specific numbers, I’m just concerned with having everything standardized so that I can add or subtract inputs (nutrition) or add or subtract outputs (exercise) and am able to monitor what variables are resulting in what incomes which gives me knowledge and control.
Trust that makes sense.
bob
June 19, 2009
Patrick
June 19, 2009
@bob – Well I won`t get too much into the acai berry and its origins, etc… but it all depends on what you are using if for. John is the research pro and he can go all technical on you.
Quite simply if its an additional supplement to a good diet and it is low in sugars (as they increase radicals and possibly negate the benefit of the acai antioxidant properties) then go for it. If it makes you feel good to pay $30-40 a bottle then its perfect. Truth be told you could spend 5 bucks and get a great big bottle of a premium grape juice and get the same anti oxidant properties and just as much sugar.
Everything in moderation Bob. Keep it in check with this simple 3 pillars of fitness – nutrition + exercise + supplements (in that order)
Vince
June 19, 2009
Originally Posted By bob
@Vince – @Vince – what do you think of Brazils acai berry and is it good antioxidant food
Vince
June 19, 2009
Originally Posted By bob
@Vince – @Vince – what do you think of Brazils acai berry and is it good antioxidant food
Just like Pat said… you could spend $5 instead of $30-40. It’s glorified fruit juice that is making brilliant marketers hundreds of thousands of dollars EACH DAY.
From my research, there are NO MAGICAL BERRIES from the Brazilian rainforest that cure obesity, cleanse your body and improve your energy – the only thing you can guarantee is a more credit card charges to your bill each month that don’t deliver what was promised.
You’ve probably seen the never ending pitches on the Internet for free trials but all of these promises are based on unproven research and outright fabrications.
If you’re nutrition SUCKS, then you may feel and see a difference with this supplement, but if not the only thing you ensure is less money each month in your wallet.
As soon as the hype of this brazilian fruits juice dies off, you can be sure there will be another attraction to start attacking your credit card each month.
Take Pat’s advice… everything in moderation… prioritize your exercise and nutrition first before supplements.
Armando
June 19, 2009
Vince,
In the Men 2000, 7 day sample, day 2 breakfast, it is suggested below food for a 455 calories breakfast: 5 Eggs, whole + 1/2 cup Peaches, canned + 2 slice Whole grain bread + 1 2/3 tsp Olive or monounsaturated oil.
All this add up to 750 calories not the 455 listed in the book.
Would you take a close look to that ? I found same issue in the meals plans you provided when I bought NNMB program.
Claire
June 19, 2009
the diet looks rather restrictive on foods, meaning — what if I am allergic to chicken, turkey, eggs and milk(which includes whey and casein)?
Patrick
June 19, 2009
@Tom Harvey – thanks Tom. We look forward to seeing your fat loss success story and being part of your team.
Patrick McGuire
June 19, 2009
- Claire, I apologize that this 7day sampler is a bit restrictive for you with your allergies.
We did choose a sample that was just packed full of variety, but allergens do play a roll in things.
In your case we could make a lot of other programs ready and available that would include the unique subsets of every diet and allergy or what nutritionists and my nutrition techs call “exclusion diets”. But that would really be a poor job at giving you what you really need.
In the full package available June 30th are several programs that will be a bit closer to what you are looking for. But for now the simple answer is to use a meal that you like and are not allergic to and use that in place of the high allergen meal. Just make sure they are of the same size and ratios or portions.
the alternative and best solution is to get a Personalized Nutrition Program. Each one is professionally crafted with your personal information, vital stats, your schedule, your goals and your food selections (meaning NONE of the allergic ones). It is printed, bound and delivered right to you door. It is complete with a Personal Cover letter and lifetime members area access and more.
Claire, these are samples of the package yet to come. I think you will be thoroughly impressed.
I look forward to being one of your coaches and seeing your fat loss success story.
Patrick McGuire
June 19, 2009
@Armando –
Armando, great observation. We have accounted for variance well in advance.
Each food is shown as PRIMARY MACRO NUTRIENTS and calculated as such. Basically we are assuming you are going to switch foods around and this helps offset that mental math problem making life and results fast and easy for you.
John did address this question with more pointed and eloquence then I have earlier.
————————————–
Originally Posted By john barbanMatt,
Good observation,
The meal plans have a built in variation of 10%-15% from day to day so food substitutions can be made with ease.
For exmaple chicken and steak are both consider protein portions in the meal plans, but they also provide a small amount of fat. If you didn’t want a chicken breast but would rather have steak, you could substitute steak in but the exact number of grams of fat would be slightly different.
Our meal plans are designed to account for this variability, therefore each meal is accounted for and rounded based on the foods in that meal and all of hte potential substitions that could be added to that meal.
The total calorie count of the meal plan also accounts for this variability so you don’t have to.
In other words, over 84 days this will in fact be the correct meal plan if your lean body mass requires this amount of calories.
In the full meal plan system we have a lean body mass calculator that you must use to determine the exact right plan for your needs, within those plans is also a full foods substitution guide so you can sub in and out any foods you like.
I hope this makes sense.
John
@Matt -
Patrick McGuire
June 19, 2009
Just a question. Let’s get some personal refrence going her. its been 1-2 days since you got your plans.
Who has downloaded them and started to use them? Who can give us a quick comment on the first 2 days, cahllenges and successs.
Try to answer these questions:
How did you feel about starting the samples?
How soon did you start the program?
How many days now?
How do you feel?
What Changes?
Did you start with a “before photo”? Its the only way to get an after and a success story otherwise people won’t believe you were ever out of shape.
Let’s start talking, sharing and having some fun with this.
mary
June 19, 2009
I’ve been trying out some of the meals and actually like them–I tend to be a hard core snacker and I find I’m not as hungry. Is it the addition of the olive oil? Never thought about adding it to my yogurt/kefir or prot shakes. Is there a way these meals should be structured around workouts?
Cheryl
June 20, 2009
I have just downloaded the sampler and I am ready and eager to go. I like the structure and simplicity. However Boysenberries and Leeks are unavailabl where I live. What can I substitute on my grocery list?.
SUZANNA COURNEY
June 20, 2009
Hi Vince. I am in my second week of upsidedown training…do i stop that meal plan and start this one ,…I am alittle confuse because i am trying to gain..
Please reply soon
Alexandre Hamelin
June 20, 2009
Hi Vince!
When I order the no nonsense muscle building book, I had the chance to have some meal plan too. Those are awesome. The thing I like the most is that it is so easy to follow. You even have a grocery list.
If you don’t have vince ebook grab some today!
Vince
June 21, 2009
@SUZANNA COURNEY – Stick to which ever meal plan you are currently following. Unless the calories are the same, feel free to exchange meals to get more variety.
HannahMecoe
June 23, 2009
This plan is not for me, I’m afraid. I see huge amounts of animal protein, especially dairy and those “protein shakes”. But animal proteins aggravate my asthma. There’s no point eating like this if I’m unable to exercise!
Howard
June 25, 2009
Hi Vince,
Whilst I really like the look of your meal plans, I am having a problem knowing the exact quantities, as I am from the UK, where we don’t measure things by cups but by grams.
Is there any way to easily convert the quantities so as to know how much to buy and eat to stay on the plan?
Yours,
Howard
richard
August 7, 2009
@Howard – Hi Vince,
I share the same predicament as Howard about the exact quatities of measuring food by cups. Perhaps if you can englighten me the amount by grams will be nice. Tks .
Pat
August 9, 2009
The videos do not play for me. What plugin do I need? I’m on a Mac.
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A world famous fitness coach and author, Vince DelMonte is known as the top "Skinny Guy" expert and has helped more skinny guys and girls defeat their muscle unfriendly genes without drugs and supplements.
