Ultimate Meal Plan Guide

THE ULTIMATE MEAL PLAN GUIDE

HELPING GAMERS REACH THE TOP

This is the start of your transformation journey, think of this as level 1. Put together by Wes Feighner and Bryce Sessel-Glassberg of the GTL family, this beginner guide is designed to help you bulk up or loose weight depending on your goals. If you commit to this plan, we guarantee you will level up and see results.

HOW IT WORKS

CALCULATE CALORIES

First, calculate your base calories. Then gradually increase or decrease your calories depending on your goals.

SELECT A MEAL PLAN

Once you figure our your calories. Select the appropriate meal plan for your daily calorie intake.

GET ACTIVE

Each of our meal plans are designed with the idea that the user will be going to the gym 3 days a week.

CALORIES CALCULATOR

DATA LIES. LISTEN TO YOUR BODY.

Based on the Mifflin – St Jeor equation, this calorie calculator will provide you with a rough estimate of how many calories you will need to gain or loose weight.  When starting out we recommend loosing 1 lbs. or less per week. Taking it slow is the best way to know how your body will respond to the change and give you time to get use to the new meal plan and active lifestyle. Simply, don't try to act like a level 100 when you are a level 1. That's how you get hurt.

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Please enter your age
Please enter your gender
Please enter your height
Please enter your weight (Pounds)
Please select an activity level
Your body fat percentage (optional)
Please enter your age
Please enter your gender
Please enter your height
Please enter your weight (Kg)
Please select an activity level
Your body fat percentage (optional)

SELECT A MEAL PLAN

EATING RIGHT IS 90% OF FITNESS

Based on the calculator, select a meal plan that you think will work best for your goals. We recommend gradual caloric changes. So, pick a starting meal plan, then adjust every few weeks if results stall. Remember, weight will fluctuate each day, so if you weigh more one day then the previous day, don't freak out. We recommend tracking your weight everyday then average the total weight for the week.

GET ACTIVE

ONCE YOU START IT WILL BECOME AN ADDICTION

Each meal plan is designed with the user going to the gym three times per week. Now you can go more and substitute in a workout day for a rest day's meals. We just figured 3 days a week would be a good start, but if you can do more go for it! Just don't burn yourself out, take it slow and get use to going; Then slowly increase the frequency. We can promise you that after a few weeks the gym will be as addicting as your favorite video game.  You won't be able to stop going once you start seeing results.

Here are a bunch of great beginner workout plans to get started.

Strength and Conditioning

Women Back Gains

Lean Mass and Strength

Lean Muscle Mass

Cardio Guide

Sprinting