Clare Bark's 8 Week New Year Body Transformation Plan - Nutrition
Nutrition & Supplementation Plan
When it comes to nutrition, the main thing that needs to be taken into consideration is the individual’s total calorie intake. This will determine whether you lose or gain weight. Eating too many calories will lead to fat gain, but if you don’t eat enough calories you will not gain lean muscle.
Women tend to need fewer calories than men because men have more muscle mass and less body fat than women (relative to total bodyweight). Once calorie needs have been addressed, the ratio of protein, fats and carbs can then be decided.
Generally setting protein intake first at around 1.2g-1.8g per kg bodyweight is a good starting point and then adjusting the amounts of carbs and fats to the remaining calories is advised. This is dependant on the individual, preferences, energy needs, satiety levels etc. and may need to be played round with at first.
Weeks 1 - 4: Example Daily Dietary Plan
Supplement 1
7:00am
25g Whey Protein
5g BCAA
Meal 1
8:00am
3 Egg White
50g Oats
1 tbsp almond butter
Meal 2
10:00am
115g Chicken Breast
100g Sweet potato
Handful Spinach
Meal 3
12:00pm
115g Chicken breast
50g Jasmine rice
100g Broccoli
Supplement 2
Post-Workout
25g Whey Protein
5g BCAA
5g Creatine Monohydrate
Meal 4
3:00pm
1 Banana
2tbsp Peanut butter
Meal 5
6:00pm
140g Cod
100g Quinoa
150g Courgette
Side Salad
Supplement 3
Bedtime Smoothie
25g Casein Protein
Weeks 5 - 8: Example Daily Dietary Plan
Supplement 1
7:00am
25g Whey Protein
5g BCAA
Meal 1
8:00am
2 Egg Whites
50g Oats
60g Turkey breast
Meal 2
10:00am
115g Chicken Breast
40g Jasmine rice
100g Broccoli
Meal 3
12:00pm
115g Chicken breast
50g Hummus
100g Asparagus
Supplement 2
Post-Workout
25g Whey Protein
5g BCAA
5g Creatine Monohydrate
Meal 4
3:00pm
120g Turkey breasts
100g Quinoa
50g Avocado
Spinach
Meal 5
6:00pm
140g Cod
50g Avocado
100g Broccoli
Side salad
Supplement 3
Bedtime Smoothie
25g Casein Protein
Supplements
BCAA - Essential Amino Acids
Essential amino acids are indispensable because they can’t be synthesised by the body and therefore must be supplied in the diet. The branched chain amino acids are amongst the essential ones and taking a drink during a weight training session will increase the delivery of amino acids to the muscles and prevent breakdown.
Creatine Monohydrate
Creatine has been scientifically proven to increase performance in successive burst of short term, high intensity exercise like weight training.
Whey Protein Powder
Dietary proteins are a source of nitrogen and indispensable amino acids, which the body requires for tissue growth, repair and maintenance. Whey protein is a fast digestible and convenient source.
Casine Protein Powder
Casein protein also contributes to the maintenance and growth of muscle mass and is a much slower digestible source, making it ideal to take before bed.