30 Days Diet Plan Builder

The 30 Days calculator builds your meal plan based on your height, weight, sex, activity level, and body type. Along with a calorie and macro-nutrient breakdown for each week, day, and sample meal, you'll receive recommended foods for each meal. At the end of the meal plan, you'll find a complete food list so you can customize your meals. I've chosen each of these foods to help you shred.

We're giving you the perfect numbers so you don't have to waste time guessing or making adjustments. We only have 30 days to dial it in, so that means our nutrition has to be damn-near perfect from day one. The calculator is easy to use. Plug in the information, and then print your 30-day meal plan.
All of this information will help you feel more prepared, invested, and will ultimately guide you to success. Stick to the plan and you'll see great results.

Weekly Calorie Adjustments:
You'll notice that the calorie numbers the calculator gives you are lower than your usual total daily energy expenditure. That's because we're starting week one 400 calories lower than what you'd eat for maintenance. The calculator delivers this deficit from the beginning so you don't have to do any guesswork. Starting the month with a big hit to your calories will be difficult at first, but if you eat enough protein and eat fairly frequently, you shouldn't ever feel hungry.
Each week, we're going to eat 100 fewer calories than the week before. This progressive approach to your calorie deficit will make sure that you're always inching toward your goal physique.

YOUR MACRONUTRIENT PROFILE

Along with decreasing your caloric intake each week, we're going to manipulate your macronutrients almost every day. Pay close attention to how the percentages of carbs, fat, and protein change throughout the week. How we change your macro-nutrient ratios throughout the week is just as important as your overall calorie intake.

Protein:
The amount of protein you'll eat each day will not change. It's the only macronutrient that will stay consistent throughout the plan. You're going to eat 1.5 grams of protein per pound of bodyweight throughout 30 Days Out. At 230 pounds, I'll be eating 345 grams of protein per day. Your remaining calories will come from a sliding scale of carbs and fat.

Carbohydrates and Fats:
The majority of your calorie adjustments will come from the number of grams of carbs and fats you eat. At the beginning of the week, you'll be eating the most carbs because that's when you'll need the most energy. As the week goes on, you'll decrease the carbs and increase fat intake because I want you to burn through those glycogen stores by the end of the week.

At the top of the week, you'll eat 80 percent of your non-protein calories from carbs. As the week progresses, this number will drop and your fat intake percentage will rise accordingly. As you drop carbs, you may feel tired and lethargic. It's up to you to keep the intensity high and do the best you can in the gym every day.
As you decrease your carbohydrates, you'll increase your fat intake. Your glycogen levels may be used up, but your body will then turn to fat for energy. When your uses fat for energy, it will be much easier for you to lean down.
Again, use the calculator to check out your daily calorie totals for the entire program, as well as your daily fat, carb, and protein totals based on your personal numbers and the program's carb slide.

Meal Frequency:
I like to eat about six square meals per day, not necessarily counting my pre- or intra-workout supplements. I think this amount of meals is perfect because I don't eat so much at one time that I feel uncomfortable, but not so little that I'm hungry again in 15 minutes.
I want to remain satiated throughout the day—there's nothing worse than feeling hungry all the time. I want to make sure I'm eating enough and often enough so I can go through my day without feeling like crap.