Performance Nutrition and Fueling Plan and Macro-nutrient Calculator

Average Weekly Training Hours 00:50
Training Load By Week
Average Weekly Training Hours 00:50
Training Load By Week

CertsDesigned for:Weight and Body Composition is one of the key limiters and issues with most athletes. This plan is an easy supplement to any and all good training programs. The fueling and nutrition calculator is fully customizable and adaptable so that athletes of any and all sizes and body compositions can utilize the calculator in order to get the most out of their daily nutritional and fueling needs. This plan comes with a sample week of fueling and utilizes a traditional carb cycling method as an outline for an optimal week. Our program utilizes clean and nutrient dense foods and allows you to customize every meal to your liking and tastes. To learn more follow the link below and get an overview of our amazing nutrition calculator overview.

See Full Plan Overview Here:

https://www.thetrainingplansource.com/fueling-and-nutrition


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:10:00
How to Use the Fueling Calculator

Please reference the following video for details on how to use the Macro Nutrient Fueling Calculator.

This plan can be supplemented into any of your other training plans as a way to help manage and enhance your body composition.

Introduction and How To:
https://youtu.be/0ssjntVxULk

Sample Day 2
0:05:00
Example Day 2 Meal Plan (Low Carb)

Utilize the Calculator for Proper Measurements or for Macro Source Replacements:

Meal 1:
1 Large Organic Eggs
1/2 cup of Egg whites, cooked in 2 tbsps - Coconut Oil
3/4 cup Spinach
1 tsp of crushed red peppers


Meal 2 (Snack):
1 scoop - Whey protein,
1/2 cup – Almonds
or 1 medium apple and 2 scoops of protein pudding

Meal 3:
3-4 oz of Lean Beef or Turkey Burger cooked with 2 tbsps - Coconut Oil,
3/4 cup – Broccoli, 1 cup of mixed leafy vegetables (lettuce, spinach, kale).
1 tsp of extra virgin olive oil and fresh lemon squeezed or
1 tbsp of apple cider vineger

Meal 4:
1 scoops - Whey protein,
2-4 oz - Sweet Potato (cinnamon is ok).

Meal 5 –
2-4 oz – Lean Beef or Turkey Burger
3.5 oz - Potato,
3 tbsps - Almond Butter,
3/4 cup - Broccoli

Meal 6:
¼ cup of cottage cheese with ¼ cup of blueberries
or
2 scoops of protein pudding

Sample Day 3
0:05:00
Example Day 3 Meal Plan (Low Carb)

Utilize the Calculator for Proper Measurements or for Macro Source Replacements:

Meal 1:
1 Large Organic Eggs
1/2 cup of Egg whites, cooked in 2 tbsps - Coconut Oil
3/4 cup Spinach
1 tsp of crushed red peppers


Meal 2 (Snack):
1 scoop - Whey protein,
1/2 cup – Almonds
or 1 medium apple and 2 scoops of protein pudding

Meal 3:
3-4 oz of Talapia or Salmon cooked with 2 tbsps - Coconut Oil,
3/4 cup – Broccoli, 1 cup of mixed leafy vegetables (lettuce, spinach, kale).
1 tsp of extra virgin olive oil and fresh lemon squeezed or
1 tbsp of apple cider vineger

Meal 4:
1 scoops - Whey protein,
2-4 oz - Sweet Potato (cinnamon is ok).

Meal 5 –
2-4 oz – Talapia or Salmon
3.5 oz - Potato,
3 tbsps - Almond Butter,
3/4 cup - Broccoli

Meal 6:
¼ cup of cottage cheese with ¼ cup of blueberries
or
2 scoops of protein pudding

Sample Day 4
0:05:00
Example Day 4 Meal Plan (Low Carb)

Utilize the Calculator for Proper Measurements or for Macro Source Replacements:

Meal 1:
1 Large Organic Eggs
1/2 cup of Egg whites, cooked in 2 tbsps - Coconut Oil
3/4 cup Spinach
1 tsp of crushed red peppers


Meal 2 (Snack):
1 scoop - Whey protein,
1/2 cup – Almonds
or 1 medium apple and 2 scoops of protein pudding

Meal 3:
3-4 oz of Chicken cooked with 2 tbsps - Coconut Oil,
3/4 cup – Broccoli, 1 cup of mixed leafy vegetables (lettuce, spinach, kale).
1 tsp of extra virgin olive oil and fresh lemon squeezed or
1 tbsp of apple cider vineger

Meal 4:
1 scoops - Whey protein,
2-4 oz - Sweet Potato (cinnamon is ok).

Meal 5 –
2-4 oz – Chicken
3.5 oz - Potato,
3 tbsps - Almond Butter,
3/4 cup - Broccoli

Meal 6:
¼ cup of cottage cheese with ¼ cup of blueberries
or
2 scoops of protein pudding

Sample Day 5
0:05:00
Example Day 5 (No Carb Day)

Utilize the Calculator for Proper Measurements or for Macro Source Replacements:

Meal 1:
1 Large Organic Eggs
1/2 cup of Egg whites, cooked in 2 tbsps - Coconut Oil,
3/4 cup – Spinach
and 1 tsp of crushed red peppers

Meal 2:
3-4 oz - Turkey,
2 tbsps - Coconut Oil,
3/4 cup - Broccoli

Meal 3:
1 scoop - Whey protein,
1/2 cup - Almonds

Meal 4:
1 scoops - Whey protein

Meal 5:
2-4 oz – Turkey,
5.5 oz - Almond Butter,
3/4 cup - Broccoli

Meal 6
1 ½ scoop-Whey Protein,
½ cup Almonds

Sample Day 6
0:05:00
Example Day 6 (High Carb Day)

This should be one of your most high intensity days of the week. Based on Utilizing the High Carb Day.
Utilize the Calculator for Proper Measurements or for Macro Source Replacements:

Meal 1:
1 Large Organic Eggs
1/2 cup of Egg whites, cooked in 2 tbsps - Coconut Oil,
3/4 cup – Spinach
1 tsp of crushed red peppers,
2 oz - Oats, 1 tbsp - Almond Butter

Meal 2:
1 scoops - Whey protein,
0.5 oz - Oats,
1 tbsp - Almond Butter

Meal 3
3-4 oz –Chicken,
3.5 oz - Brown Rice,
1/2 tbsp - Coconut Oil,
3/4 cup - Spinach

Meal 4:
1 1/2 scoops - Whey protein,
3.5 oz - Oats

Meal 5:
3-4 oz - Chicken,
1 oz - Brown Rice,
1/2 tbsp - Olive Oil,
3/4 cup - Broccoli

Meal 6: - ¼ cup of cottage cheese
with ¼ cup of blueberries
or
2 scoops of protein pudding

Sample Day 7
0:05:00
Example Day 7 (High Carb Day Option)

This should option should be used if this is another high intensity training days of the week. Based on Utilizing the High Carb Day.

Utilize the Calculator for Proper Measurements or for Macro Source Replacements:

Meal 1:
1 Large Organic Eggs
1/2 cup of Egg whites, cooked in 2 tbsps - Coconut Oil,
3/4 cup – Spinach
1 tsp of crushed red peppers,
2 oz - Oats, 1 tbsp - Almond Butter

Meal 2:
1 scoops - Whey protein,
0.5 oz - Oats,
1 tbsp - Almond Butter

Meal 3
3-4 oz –Chicken,
3.5 oz - Brown Rice,
1/2 tbsp - Coconut Oil,
3/4 cup - Spinach

Meal 4:
1 1/2 scoops - Whey protein,
3.5 oz - Oats

Meal 5:
3-4 oz - Chicken,
1 oz - Brown Rice,
1/2 tbsp - Olive Oil,
3/4 cup - Broccoli

Meal 6: - ¼ cup of cottage cheese
with ¼ cup of blueberries
or
2 scoops of protein pudding

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

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The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.