Name: Playbook - Sarah Herse - Meal Planning for Body Comp Overview
Uploaded: 2024-03-20T21:08:53.982Z
Duration: 10 min
Description: Meal Planning for Body Comp Overview

Here is some guidance on how to approach meal planning for body composition & how to use some of the resources in this app! Click start now for more in depth info on these.

Step 1: Master the basics 
-Hydration (~1 gallon of fluids per day), 
-Protein (~100-140 grams per day) &
-Fiber/Micronutrients (~25 grams of fiber from nutrient rich fruits & veggies)

Step 2: Identify goal 
Is your goal to cut body fat & weight? Are you looking to maintain weight but do a little recomp? (Gain some muscle & lose some fat?) Or are you looking to put on size & muscle mass?

Step 3: Find caloric needs & a meal plan that aligns with it. 

Meal plan 1: Maintenance – This sample day of food is for an active woman looking to maintain current weight while slowly improving body composition over time (losing body fat & gaining muscle). This template targets ~2000 calories.
Meal plan 2: Cut level 1 – This is for an active woman looking to lose weight & cut body fat. This template targets ~1700-1800 calories. This template could be used as maintenance for a smaller/ less active individual.
Meal plan 3: Cut level 2 – This is for a less active or more petite woman looking to lose weight & cut body fat. This template targets ~1500-1600 calories.
Meal plan 4: Muscle gain – This is for an active woman looking to increase muscle mass & size. This template targets 2100-2300 calories. If you are extremely active, you may need even more calories to optimize muscle gain.

1. Hydration: Try to drink ~1 gallon of fluids per day. No, it doesn't have to all be from water! Coffee, pre-workout, aminos, seltzer water, it all counts! Just be mindful that you're not taking in too many liquid calories & sabotaging your diet.

2. Protein: Most exercising females need ~100-140 grams of protein to support their efforts in the gym and help build/maintain lean muscle.  Try to incorporate a variety of lean protein sources in your diet & supplement with powders if needed. (See my longer post about protein in the nutrition section for more info.)

3. Fiber/Micronutrients: Try to get at least 25 grams of fiber in your diet from fruits & veggies (see my longer post about fiber in the nutrition section for more in-depth info on this). Supplement with a multi-vitamin if you suspect that you're deficient in a vitamin/mineral

Step 1: Master the basics

Step 2: Identify goal 
Is your goal to cut body fat & weight quickly & efficiently?
Are you looking to maintain weight but do a little recomp? (Gain some muscle & lose some fat?) 
Or are you looking to put on size & muscle mass?

Remember, recomping is possible but it's a slow process. If you have a lot of body fat to lose, you are probably better off focusing on cutting first. On the flip side, if you are very small, you may be better off focusing on a gaining phase first and then worrying about cutting the body fat later.  
Ultimately, no one can make this decision for you but make sure you're making choices that are informed and are healthy for your mind & body.

Step 2: Identify goal

I've created sample meal plans that you can find in the "nutrition" section that are made to give you a general idea of how to structure a day of eating. 
Meal plan 1: Maintenance – This sample day of eating is for an active woman looking to maintain current weight while slowly improving body composition over time (losing body fat & gaining muscle). This template targets ~2000 calories.
Meal plan 2: Cut level 1 – This is for an active woman looking to lose weight & cut body fat. This template targets ~1700-1800 calories. This template could be used as maintenance for a smaller/ less active individual.
Meal plan 3: Cut level 2 – This is for a less active or more petite woman looking to lose weight & cut body fat. This template targets ~1500-1600 calories.
Meal plan 4: Muscle gain – This is for an active woman looking to increase muscle mass & size. This template targets 2100-2300 calories. If you are extremely active, you may need even more calories to optimize muscle gain.

Meal Planning for Body Comp Overview

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