Endurance Maximizer Meal Plan –
Already this year, I have created two sample plans of two weeks’ worth of the sample meals for the Fat Shredder plan and Energy Booster. Fat Shredder with a deficit is the best plan for cutting BF and getting ripped. Energy Booster is often the next step for people as they transition to eating maintenance calories and continue to perfect their results. Endurance Maximizer can still be used to maintain or to add muscle. With Endurance Maximizer you will be upping your carbs to 50%. So you will want to make sure you are bringing it and that your overall calories are in-line with your overall goals.
What’s different about Endurance Maximizer?
You probably remember that when increasing your calories AND decreasing your percentage of protein (shifting from 1900 at 50/30/20 to 2400 at 40/40/20 and now to 3000 at 30/50/20) you’ll still see that your overall grams of protein will stay pretty consistent. Instead of taking 50% of a smaller number of calories to get your needed protein, you’ll be taking 30% of an even LARGER number of calories. This will still give you plenty of protein to build and maintain muscle and get all those good muscle protein synthesis responses.
Get ready to enjoy carbs again! Grains, brown rice, whole wheat breads and pastas … I still feel like I am pigging out when I use Endurance Maximizer because I had gotten so used to strictly limiting the carbs. It’s awesome!
Why 3000 calories?
I picked 3000 calories because that seems to be a good starting surplus for most people to start bulking and then can even be the maintenance mark for use bigger guys. I’m a larger than average person, I actually eat about 3000 to maintain my weight. Finding you maintenance is important. If you want help finding your maintenance calorie need, check out: Finding Your Maintenance Calorie Needs You can see where your calorie total should be for your size by looking at the Dialing It In section.
Who should use Energy Maximizer?
If you are at your BF goal or looking to build some muscle and bulk, Energy Maximizer is a great option. The added carbs give you tons of energy to work really hard during your workouts and also help to build muscle. The overall calories you eat will determine if you maintain or gain. Don’t use it on a deficit. Only taking 30% protein while running a deficit won’t give you an optimal amount of protein to maintain and build muscle. To calculate your calorie need, see the teamRIPPED Calorie Calculator (Use a negative number like -500 to create a surplus).
Here’s what you can do to see my Diary of the 3000 Calorie Energy Booster Diet on MFP
1.) Log into MyFitnessPal.com (OR set up a free account if you are new to MFP).
2.) Search for “coachwayne” under COMMUNITY > FIND MEMBERS.
3.) Don’t add me as a “friend.” Wait what? I am maxed out on friend for MFP – Sorry!! It’s nothing personal. Just click my profile and then VIEW DIARY.
4.) Navigate to the starting day of July 22nd.
By the end of these two weeks you will have a bit more to work with if you are transitioning from Fat Shredder and 1900 calories to Energy Booster and 40/40/20 with 2400 all the way to Endurance Maximizer with 3000 calories as your target. Take that knowledge and build your own nutrition plan. Most people find it extremely beneficial to plan their day the night before. Log all the food you will take with you to work (meals and snacks), get an idea for dinner, be prepared. Remember the R1PP3D Challenge… ’13 is YOUR YEAR! I will again post a summary report and printable log/plan at the end of two weeks.
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
