My “Fat Kid To Fitness Model” 4 Month Meal Plan

When it came to transforming my body, it took me quite a long time to understand the overwhelming importance of nutrition. After being mentored by some of the most prominent fitness experts in the world, I realized that your diet is the most critical component of both fat loss and building lean muscle.

It took me over 10 years of research and testing to determine how my body responded to certain foods. More importantly, I realized that nutrition isn’t so much about WHAT foods you eat. The real secret is knowing WHEN to eat the right types of foods. If you eat certain foods in the morning, it can increase your energy levels during the day and enhance the intensity levels of your workouts. Conversely, if you consume those same foods at night, they can become stored as fat and add inches to your waistline.

The meal plan on the next page is the exact one that I used in my “Fat Kid To Fitness Model” transformation. This allowed me to go from 225lbs and 22% body fat to 185lbs and 6% body fat over the course of just one winter. It’s important to realize that my target goal was to build lean, defined muscle. I followed a detailed, step by step lifting routine over this 4 month period. This entailed a variety of specific exercises to isolate my chest, shoulders, back, biceps, triceps, and legs (and all the subsidiary muscle groups that 97% of people neglect). When you combine this nutrition plan with a lifting regimen that’s conducive to your goals, you can achieve drastic results in a very short period of time.

Although nutrition is 60-80% of the equation, you MUST target every one of your major muscle groups accordingly if you want to get that ripped, defined look that so many people want – yet so few people in society actually have. If you are looking to combine this nutrition plan with a tested, proven system that will build lean, ripped muscle in just a couple of short months, then I encourage you to check out my eBook The Transformation Truth. It literally has everything you need to transform your body in record time. I’m temporarily giving away 3 free bonuses from my personal friend, mentor, and the World’s #6 Fitness Expert Obi Obadike. For those of you who don’t know Obi, he’s appeared on over 50 fitness magazines and is the host the television show “Fitness Magazine.” He was also actor Morris Chestnut’s personal trainer for the movie “The Best Man Holiday.”

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General OverviewAs you will see, I didn’t eat the same exact thing every single day. I followed a 4 day meal plan that was high in protein, moderate in fat, and low in carbs. This allowed me to consistently fuel my body with the proper nutrients, while never getting bored with the actual recipes. Each day has detailed marco nutrient profiles that calculate your calorie, protein, net carbs, and fat intake. I consumed a total of six meals daily. This allowed me to keep my metabolism levels elevated, accelerate my fat loss, and increase my overall energy levels.

Whey ProteinI had a whey protein shake immediately following my workout. This was the one and only supplement that I took during my transformation. Whenever you lift a weight, you are tearing the fibers and acto myosin of the targeted muscle group. It is only when these muscles are replenished with the proper protein sources that true growth will occur. It’s absolutely essential to understand that you NEED to accommodate your torn muscle fibers within a half hour after your training. Eating protein generated from solid foods does not always meet this objective - your body takes a while to digest the different nutritional components, which can cause you to miss this small window of opportunity.

Whey protein is scientifically formulated to flow through your blood stream as quickly as possible and accommodate your torn muscles. I suggest that you take your whey protein powder to the gym with you. When you complete your last set, simply add cold water and drink it immediately. Once again, the secret with a lot of these supplements and foods is WHEN you consume them. Most people use whey protein as a meal

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replacement shake. Unfortunately, this does very minimal to promote both muscle growth and fat loss.

When looking for a solid whey protein product, make sure that each serving size is high in protein (around 25g), low in fat (<5g), and low in carbs (<5g). My personal favorite brands are Optimum Nutrition, Body Tech, and Whey Isolate. If your goal is to build lean muscle, then I suggest taking 1-2 scoops immediately following your workout.

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My “Fat Kid To Fitness Model” Meal Plan

The 4 Day Meal Plan That I Used To Go From 225lbs and 22% Body Fat To 185lbs and 6%

Body Fat In Just 4 Months

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Day 1

Breakfast1 scoop of Body Tech Casein protein, 2 tbsp of natural peanut butter, 1 tsp of cinnamon, ice cubes, water(Protein: 33, Carb: 9, Fat: 17, Calories: 306, Fiber: 5)

Morning Snack1 banana, 2 tbsp natural peanut butter(Protein: 10, Carb: 31, Fat: 17, Calories: 296, Fiber: 5)

LunchHoney Mustard Grilled Chicken Wrap: 1 Santa Fe whole wheat tortilla, 4 oz grilled chicken, spinach, onions, 2 tbsp Ken’s Lite Honey Mustard dressing(Protein: 36, Carb: 26, Fat: 12, Calories: 341, Fiber: 9)

Post Workout Meal2 scoops of Optimum Nutrition Whey chocolate protein, 2 tbsp natural peanut butter, ice cubes, water(Protein: 57, Carb: 14, Fat: 21, Calories: 456, Fiber: 9)

DinnerGrilled Buffalo Chicken Salad: Large bowl of Romaine Lettuce/spinach leaves, 8 oz grilled chicken, handful of low fat mozzarella cheese, ! cup onions, diced tomatoes, Frank’s Red Hot Sauce, 2 tbsp Hidden Valley Lite Ranch dressing(Protein: 65, Carb: 19, Fat: 19, Calories: 492, Fiber: 4)

Late Night Snack1 scoop of Body Tech Casein Chocolate protein, 1 tbsp natural peanut butter, ice cubes, water(Protein: 28, Carb: 6, Fat: 8, Calories: 205, Fiber: 3)

Marco Nutrient ProfileTotal Calories – 2,096Protein – 58%Net Carbs (Carbs – Fiber) – 18%Fat – 24%

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Day 2

BreakfastAthenian Grilled Chicken Omelette – 1 cup of egg beaters, 4 oz grilled chicken, handful of feta cheese, sautéed spinach, pesto sauce (Protein: 59, Carb: 9, Fat: 24, Calories: 493, Fiber: 2)

Morning SnackPeanut Butter Crunch Protein Bar (Made by Supreme Protein)(Protein: 16, Carb: 13, Fat: 9, Calories: 190, Fiber: 1)

LunchTuna Melt Wrap – 1 Santa Fe whole wheat tortilla, 1 can of tuna (in water), handful of spinach, onions, 1 tbsp lite mayo, handful of low fat mozzarella cheese(Protein: 45, Carb: 22, Fat: 11, Calories: 343, Fiber: 9)

Post Workout Meal2 scoops of Optimum Nutrition Whey chocolate protein, handful of fresh blueberries, 1 cup of skim milk, ice cubes, water(Protein: 58, Carb: 37, Fat: 4, Calories: 412, Fiber: 10)

DinnerChicken Caesar Dinner Salad – Large bowl of Romaine lettuce/spinach leaves, 8 oz grilled chicken, " cup of croutons, lemon juice, 2 tbsp parmesan cheese, 2 tbsp Ken’s Lite Caesar dressing(Protein: 62, Carb: 22, Fat: 18, Calories: 496, Fiber: 4)

Late Night Snack1 scoop of Body Tech Casein Chocolate protein, 1 5 fresh blueberries, 1 cup of skim milk, ice cubes(Protein: 33, Carb: 22, Fat: 1, Calories: 226, Fiber: 6)

Marco Nutrient ProfileTotal Calories – 2,160Protein – 63%Net Carbs (Carbs – Fiber) – 21%Fat – 16%

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Day 3

BreakfastStrawberry Breakfast Shake – 2 scoops of Strawberry Casein protein, 1 container Fage Total Greek Strawberry yogurt, handful of fresh strawberries, ! cup of low fat milk, ice cubes(Protein: 63, Carb: 38, Fat: 2, Calories: 458, Fiber: 7)

Morning Snack1 can of tuna in water w/tbsp low fat mayo, diced tomatoes, Weber barbeque chicken spice(Protein: 27, Carb: 5, Fat: 5, Calories: 163, Fiber: 1)

LunchBuffalo Chicken Wrap – 1 Santa Fe whole wheat tortilla, 4 oz grilled chicken, spinach, onions, 2 tbsp Hidden Valley Lite Ranch, Frank’s Red Hot Sauce(Protein: 37, Carb: 22, Fat: 14, Calories: 341, Fiber: 9)

Post Workout Meal2 scoops of Optimum Nutrition Whey chocolate protein, 2 tbsp natural peanut butter, ice cubes, water(Protein: 57, Carb: 14, Fat: 21, Calories: 456, Fiber: 9)

DinnerGreek Chicken Dinner Salad – Large bowl of Romaine lettuce/spinach leaves, 8 oz grilled chicken, handful of feta cheese, ! cup of black olives, ! cup of onions, ! cup of diced tomatoes, ! cup of cucumbers, lemon juice, 1 tbsp oregano, 2 tbsp Ken’s Lite Greek dressing(Protein: 63, Carb: 31, Fat: 26, Calories: 587, Fiber: 8)

Late Night Snack1 scoop of Body Tech Casein Chocolate protein, 1 tbsp natural peanut butter, ice cubes, water(Protein: 28, Carb: 6, Fat: 8, Calories: 205, Fiber: 3)

Marco Nutrient ProfileTotal Calories – 2,210Protein – 65%Net Carbs (Carbs – Fiber) – 18%Fat – 17%

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Day 4

BreakfastBuffalo Chicken Omelette – 3 whole eggs, 4 oz grilled chicken, onions, peppers, handful of low fat mozzarella cheese, Frank’s Red Hot Sauce, 2 tbsp Ken’s Lite Blue Cheese dressing(Protein: 54, Carb: 9, Fat: 24, Calories: 481, Fiber: 5)

Morning Snack1 grapefruit, 12 oz 1% low fat cottage cheese(Protein: 30, Carb: 26, Fat: 2, Calories: 247, Fiber: 4)

LunchChicken Caesar Wrap – 1 Santa Fe whole wheat tortilla, 4 oz grilled chicken, spinach, onions, 2 tbsp Ken’s Lite Caesar dressing (Protein: 37, Carb: 23, Fat: 15, Calories: 351, Fiber: 10)

Post Workout Meal2 scoops of Optimum Nutrition Whey chocolate protein, handful of fresh blueberries, 1 cup of skim milk, ice cubes, water(Protein: 58, Carb: 37, Fat: 4, Calories: 412, Fiber: 10)

DinnerBarbecue Chicken Dinner Salad – Large bowl of Romaine lettuce/spinach leaves, 8 oz grilled chicken, handful of low fat mozzarella cheese, ! cup of onions, 1 tbsp Weber barbecue spice, 2 tbsp barbecue sauce, 2 tbsp Hidden Valley Lite Ranch Dressing(Protein: 65, Carb: 19, Fat: 19, Calories: 498, Fiber: 4)

Late Night Snack1 scoop of Body Tech Casein Chocolate protein, 1 5 fresh blueberries, 1 cup of skim milk, ice cubes(Protein: 33, Carb: 22, Fat: 1, Calories: 226, Fiber: 6)

Marco Nutrient ProfileTotal Calories – 2,215Protein – 63%Net Carbs (Carbs – Fiber) – 22%Fat – 15%

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ConclusionIf you follow this meal plan consistently, you should definitely see a difference in your waistline within the first couple of weeks. Please know that I am holding absolutely nothing back here my friend. Plain and simple, nutrition is 60-80% of the transformation process. This is literally exactly what I ate over a 4 month period. I have tested these recipes on many of my clients, and they have worked over and over again. Considering I am not someone with good genetics, I am confident that this plan will work for you as well.

If you have any questions at all, feel free to send me an email at kileylyncheps@gmail.com.

To transforming your body and your life,

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