Getfitin90days Chest Sculpting Nutritional Guidance

Week-1-2-Foundation and clean Eating

Goal

Macronutrients Focus

Sample Meals

High protein, moderate carbs, healthy fats.

Breakfast

Oatmeal with almond butter, berries, and a protein shake.

Lunch

Establishing a healthy eating habits and eliminate processed foods. Focus on whole foods to fuel your workouts and promote fat loss.

Baked salmon, quinoa, and steamed broccoli.

Snacks

Greek youghurt with nuts, apple slices with peanut butter.

Tips

Drink plenty of water [aim for 2-3 litres a day], cut out sugary drinks, and focus on meal prep to stay consistent.

Goal

Week-3-4-Muscle fuel / Recovery

Support muscle recovery and growth with increased protein intake and nutrient-dense meals.

Macronutrients Focus

Sample Meals.

Breakfast

Scrambled eggs with spinach and whole grain toast.

Lunch

Turkey wrap with whole wheat tortilla, lettuce, and hummus.

Dinner

Grilled chicken breast, sweet potatoes, and sauteed green beans.

Dinner

Snacks

Cottage cheese with pineapple, hard-boiled eggs, almonds.

Tips

Start incorporating post-work protein shakes [within 20 minutes of workout] Increase vegetable intake for micronutrients.

Goal

Focus on maintaining muscle while promoting fat loss by lowering carbs and increasing healthy fats.

Avacado and smoked salmon on whole grain toast.

Week-5-6-Fat Loss / Muscle Definition

Macronutrient Focus

Sample Meals.

High protein, low carbs [except post-workout], high healthy fats.

Breakfast

Lunch

Grilled steak salad with mixed greens, olive oil, and nuts.

Dinner

Snacks

Week-7-8-Muscle Building Phase

Tips

Veggie sticks with guacamole, protein shake with almond milk.

Avoid eating carbs late at night and stick to high-fiber vegetable to keep you full.

Goal

High protein, moderate carbs, moderate fats.

Increase caloric intake slightly to fuel intense workouts and build chest muscle.

Sample Meals.

Macronutrients focus

Breakfast

Week-9-12-Shredding and Defining

Grilled shrimp, asparagus, and cauliflower mash.

Protein pancakes with banana slices and almond butter.

Lunch

Grilled chicken breast, brown rice, and roasted vegetables.

Lean beef stir-fry with bell peppers and quinoa.

Greek youghurt with berries, protein shake with oats post-workout.

Dinner

Tips

As you enter the final weeks of the chest sculpting phase, the focus shifts slightly to muscle definition and fat loss. This means controlling your carb intake and increasing protein to maintain muscle mass while shedding excess body fat.

Focus on quality carbs around your workouts for energy and recovery. keep protein intake steady throughout the day.

Daily Macronutrient Breakdown

Protein-

1.5-2 grams per pound of body weight

1.8-2 grams per pound of body weight

Food Focus

0.4 grams per pound of body weight

Fats-

Carbohydrates-

Proteins

Focus on leaner cuts of meat [chicken, turkey, and white fish] while still ensuring enough overall protein. A higher protein intake will help preserve muscle mass as you lower you lower your calorie and carb intake.

Shift toward low-glycemic carbohydrates like vegetables, leafy greens, and smaller portions of whole without losing energy for your workouts.

Fats

Keep fats moderate and from clean sources like nuts, seeds, and olive oil to aid in satiety and metabolic function.

Carbs

Breakfast

Lunch

Sample Meal Plan

Egg white omelet with spinach, tomatoes, and a side of oats.

Grilled chicken breast with mixed greens, quinoa, and a drizzle of olive oil.

Snacks

Protein smoothie with almond milk, spinach, and chia seeds.

Baked cod with asparagus and cauliflower rice.

Pre-Workout

Half a sweet potato and a boiled egg.

Post-Workout

Whey protein shake and a handful of almonds.

Dinner

Drink at least 3 litres of water daily to stay hydrated, improve workout performance, and aid in digestion.

Supplements-

Consider adding these to support your chest sculpting program.

For easy post-workout recovery.

Hydration / Supplements

To boost muscle strength and recovery

Whey Protein-

To aid muscle retention during fat loss phases.

Creatine-

BCAAs-

Consistency is key in both your nutrition and your workouts. Stick to this nutritional guidance, adjust your macros as needed based on your progress, and focus on fueling your body correctly to support the intense physical demands of chest sculpting, now you can click next to start week-1 of the course program or scrow down to contact us for more information.

Final Thoughts

Water

Grilled chicken salad with mixed greens, avocado, and olive oil dressing.

Snacks

High protein, low to moderate carbs, healthy fats.

The nutritional guidance for chest sculpting in the GetFitIn90Days program transformed my workouts. I've seen amazing results and feel stronger than ever!

Chris M

★★★★★

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