Navigate Your Way Through the MAINTAINER’s Plan

Your Nutritional Blue Print: All the Tools You will Need

GOAL: Lose Fat & Gain Muscle

You will get to eat a lot of yummy foods 6 times a day!

HERE WE GO…

First, you need to commit and be faithful to this program for 21 days… THAT’S IT! This will allow you to lose weight, gain muscle, and get a better body.

After 21 days you will notice clothes fitting better, weight loss, higher energy levels, feeling excited about the changes your body is going through. Who wouldn’t want that?

So you have chosen your plans (or we have for you). Modifier and Maintainer are the plans we will be providing to you.

THE MAINTAINER

Maybe you are close to your weight loss goal but want to build more muscle. Keeps your body fat at a minimum. You will eat clean quality foods and are allowed some extra variety. (Sweet potatoes, gluten free oatmeal, IN MODERATION).

BRICKS?

Let’s start to build your walls with this nutrient combo: bricks.

A brick is a specific quantity of protein, carb and fat. This is how you will put your meals together. The number of bricks you eat is based on your plan (Modifier) and your frame size (or height).

This may seem odd but would someone who is 6’0” eat the same amount of food as someone who is 5’3”? Probably not.

Frames:

Frame 1: Mighty (4’10” – 5’2”)

Frame 2: Force (5’3” – 5’6”)

Frame 3: Power (5’7-5’10”)

Frame 4: Bold (5’11”-6’’)

Frame 5: Confident (Over 6’)

Here is your number of bricks per day (we will send you a personalized plan based on your frame and plan choice).

Frame Modifier Maintainer
Mighty 8-12 bricks 9-13 bricks
Force 11-13 bricks 11-15 bricks
Power 12-14 bricks 13-17 bricks
Bold 13-16 bricks 14-18 bricks
Confident 15-20 bricks 16-20 bricks

For MEN

The Maintainer Plan for GUYS (We will help decide how many bricks for you personally)

5’6” – 5’9” eats 13-18 bricks/day

5’10”-5’11” eats 15-22 bricks/day

6’ or taller eats 17-26 bricks/day

How Many BRICKS You will Eat for Each Meal/Snack

Meals/snacks are made of multiple bricks.

MAINTAINER

Meal Mighty Force Power Bold Confident
Breakfast 2 2-3 2-3 2-4 3-4
Snack 1 1-2 2-3 2 2-3
Lunch 2-4 3-4 3-4 4-5 4-5
Snack 1-2 2 2 2 2
Dinner 2-3 2-3 3-4 3-4 4-5
Snack 1 1 1 1-2 1
Total 9-13 11-15 13-17 14-18 16-20

OKAY… so What is a BRICK?

MAINTAINERS

1 Brick =

7g Protein

5g Carb

4.5g Fat (MAXIMUM) – eat enough fat to make you happy and full but this is your max. Don’t eat more, but if you can eat less if necessary).

Example: See Above

INCLUDE RECOVERY SHAKES and MEAL REPLACEMENTS

Have shake immediately after workout (we will provide you with Christmas Abbott’s recipes for both recovery and meal replacement shakes)!

**If you prefer to only eat 3 meals a day (Breakfast, Lunch, and Dinner with no Snacks), you will fold your snack bricks into those three meals… it is KEY to eat all of your bricks (or you will get a point)! I will explain points to you, don’t worry! Basically distribute your snack bricks among your three meals and three snacks or just have three meals. Plans are flexible and meant to work for your schedule.

I will provide a separate brick list of protein, carb and fat choices for you guys to refer to.

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