How did MAXIM Publisher, and self-proclaimed fitness moron, MICHAEL DOWNS turn his 79kg “sloppy” body into a trim and toned 68kg frame in just 12 weeks? His trainer, and Bulk Nutrients fitness goddess, ELLA MARTYN pulls him up to chat all about it…
Michael’s Nutrition:
Michael spent his first 2 weeks eating at his maintenance calories, then started his diet phase in a conservative 10% deficit.
Meal plans were established while Micahel learnt how to track macros and build his nutritional knowledge. These were also changed and adapted to include steak and fish during his coaching.
He had weekend options for Bulk Nutrients Protein Pancakes.
We incorporated a “diet break” while he had a family trip which saw his calores return to maintenance calories for a week with an increase to carbohydrates. This time away was spent not tracking but practising what he had learnt about nutrition, his typical daily routine with some guidance on what foods to include to build his carbs up.
This is what one of his meal plans looked like. With a focus on 30-40g protein 3 x a day 200-300g fruit and 400-500g veggies. With some enjoyments foods included with coffee and chocolate.
Michael actually enjoyed this meal plan and preferred the ease and consistency of it. He enjoyed everything he ate which made it easy for him.
Meal 1:
50g Oats
30g WPI,
15g PB
100g banana
Piccolo coffee with 100ml milk
Meal 2:
170g chobani yoghurt
20g apple crumble clusters
100g pineapple
Meal 3:
150g 5* beef mince, with taco seasoning
¼ can tinned kidney beans
Oil 5ml
40g basmati rice
50g salsa
200g frozen mixed veg
Meal 4:
30g Micellar casein choc honeycomb
100g strawberries
40g 70% lindt dark chocolate
Meal 5:
100g white potato
5ml oil
100g cauliflower
100g carrot
100g green beans
150g chicken breast
Weekend Options:
Meal 1:
Bulk Nutrients Protein Pancakes 100g chocolate
100g banana
15g PB
35ml queens sugar free maple syrup
Piccolo coffee with 100ml milk
Meal 2:
150g 5* beef mince, with taco seasoning
¼ can tinned kidney beans
Oil 5ml
50g basmati rice
50g salsa
200g frozen mixed veg
Meal 3
40g Micellar casein choc honeycomb
100g strawberries
40g 70% lindt dark chocolate
Meal 4:
200g white potato
5ml oil
100g cauliflower
100g carrot
100g green beans
150g chicken breast
For the full article grab the December 2020 issue of MAXIM Australia from newsagents and convenience locations. Subscribe here.
