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There are far too many meal plans floating around online that advise dangerously low caloric deficits, compromise muscle mass, and risk long-term metabolic damage.

In order to ensure you will be dropping fat and maintaining lean muscle mass, it is crucial to build a meal plan based on sound scientific principles.

The purpose of this article is to provide a simple, step-by-step approach to teach you how to build a meal plan for fat loss.

For this example, we will assume that this 230lb male does fasted cardio at 6AM and does weight training after work around 5PM.

This person would time their meals as follows: Fasted Cardio am Meal #1 am Meal #2 am Meal #3 pm Meal #4 pm Pre-Workout pm Weight Training pm Post-Workout 6-pm Meal #5 pm Once the meal timing is figured out, the portions are calculated from your macros.The first step is to subtract your post-workout supplementation macros and use the balance of the macros to formulate your meals.For example, if we assume this person takes the following post-workout meal: 2 scoops Muscle Gauge Nutrition Whey Protein Isolate in Cake Batter 1 Medium Banana 8oz.Water Ice (optional) This meal is 330 calories, 35 grams of carbs, 0 grams of fat, and 51 grams of protein.

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