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home | Meal Planning
 

Here in the Burn The Fat "Meal Planning" department, you will find real world strategies to plan your daily meals. Whether your goal is fat loss, maintenance, or muscle-building you will find practical meal planning advice here.

Burn the Fat Daily Meal Planner Spreadsheet (Downloads)
Burn the Fat Daily Meal Planner Spreadsheet (Downloads) This handy one-page spreadsheet gives you the perfect template for creating your own customized daily meal plans. The spreadsheet contains cells for the food item, quantity, size, calories, protein, carbohydrate and fat. Spaces are provided for meal subtotals and end of day totals. Excel and PDF versions for your convenience. CLICK HERE TO DOWNLOAD . . . keep reading
Should You Set Up Your Diet By Percentage of Total Calories or By Grams Per Pound of Bodyweight? The Top 10 Tips For Managing Macronutrients (Updated)
Tom Venuto
Should You Set Up Your Diet By Percentage of Total Calories or By Grams Per Pound of Bodyweight? The Top 10 Tips For Managing Macronutrients (Updated) In the latest Burn the Fat Q & A column, you'll discover the truth about how to set up meal plans based on the three macronutrients - proteins, carbohydrates and fats, including the top 10 tips for macronutrient management. If you follow these simple guidelines, you'll never be confused about crunching nutrition numbers again... (Updated!) . . . keep reading
Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages
By Tom Venuto
Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages What's more important, the percentage of protein or the grams of protein? Should you create your meal plans based on protein, carb and fat ratios or grams alone? Should you care about both? Is there one "holy grail" amount of these three macronutrients that works for everyone? These and many other vitally important questions are answered in detail in this new Burn The Fat Q & A about fine-tuning and customizing your nutrition numbers . . . keep reading
Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn?
by Tom Venuto
Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn? You've heard that pre-workout nutrition is important, just like post-workout. The problem is, what if you train at the crack of dawn in the morning, you have to get your workout done quickly and so you don't have time for a big breakfast, or you simply can't work out with a large meal sloshing around in your stomach? Read on in today's Burn the Fat Q & A column and discover the simple solution . . . keep reading
Snacking on a fat loss program - good or bad idea? (Updated)
By Tom Venuto
Snacking on a fat loss program - good or bad idea? (Updated) Is it a good idea to eat snacks on a fat loss program? Some people say it's a great idea to have healthy snacks throughout the day, while others claim that snacks will completely undermine your entire diet and exercise program. Which side is right? It depends! It is entirely possible that snacking could sabotage your fat loss goals, but if your snacking is done in a certain way, which meets the 3 "smart snacking" criteria, it could actually enhance your fat loss and make the process easier and more enjoyable... read on to learn more . . . keep reading
When Should You Re-Calculate Your Calories (TDEE)? (Updated)
By Tom Venuto
When Should You Re-Calculate Your Calories (TDEE)? (Updated) The amount of calories you need three months or six months from now may not be the same amount of calories you need today. Energy balance is dynamic - it's not a fixed number. This means that when you use those handy calorie calculators that tell you how much to eat to lose weight or maintain your weight, they may not be correct forever - especially if your lifestyle changes or if you lose a lot of weight. The big question then is, how often should you re-calculate your calories? . . . keep reading
Manage, Don't Micro-Manage, Your Macros: How To Easily Balance Your Proteins, Carbs And Fats (updated!)
By Tom Venuto
Manage, Don't Micro-Manage, Your Macros: How To Easily Balance Your Proteins, Carbs And Fats (updated!) I've seen people over-complicate the process of balancing protein, carbs and fat and slave over a spreadsheet for hours, but fine-tuning it to that level won't make much difference. Here's what you really need to know about easily balancing your protein, carb and fat ratios without becoming a "macronutrient micromanager." . . . keep reading
Breakfast: Still Fit For Kings?
By Tom Venuto
Breakfast: Still Fit For Kings? Eat breakfast like a king, lunch like a prince and dinner like a pauper." That aphorism has been around for more than half a century and "Breakfast is the most important meal of the day" became accepted as nutritional fact and best practice. It was also adopted by most of the bodybuilding and fitness community. In the last few years, some nutrition bloggers and authors took a 180, flipping to the opposite stance. Now, with yet another controversy raging, thousands of people are confused... . . . keep reading
How Do You Calculate Your Macronutrients Properly When There is Protein in Carbs and Carbs in Protein?
By Tom Venuto
How Do You Calculate Your Macronutrients Properly When There is Protein in Carbs and Carbs in Protein? Many "carbohydrate foods" contain protein. For example beans are relatively high in protein, wheat has protein and even your "high carb" morning oatmeal contains protein. Even stranger, some protein foods contain carbs (usually only in small amounts - but did you know there is even a trace of carbs in eggs?). How then, are you supposed to calculate your macros? Does the "carb protein" count, and what about the "protein carbs" Confused? Read on - there's a really simple answer... . . . keep reading
How To Measure For Success (Video Article)
By Scott Tousignant
How To Measure For Success (Video Article) Meticulous planning and tracking have been common characteristics of our many Burn The Fat success stories. These dedicated "burners" have set aside the guess work and traded it in for the detail oriented and precise nature of the Burn The Fat, Feed The Muscle nutrition program. The process of dialing in your nutrition has been described by many as, "A great education." This eye opening experience has heightened the awareness of your fellow burners, while empowering them with the personal responsibility to make wiser food selections in an effort to meet their daily caloric goals. This article will give you insights on how to 'dial in' your own nutrition plan . . . keep reading
Breakfast Is The Most Important Meal of The Day! MYTH or FACT? Special Research Report Reveals The Truth (UPDATED!)
By Tom Venuto
Breakfast Is The Most Important Meal of The Day! MYTH or FACT?  Special Research Report Reveals The Truth (UPDATED!) A national story published in the LA Times claimed that the most sacred nutrition rule of all - "eat breakfast because it's the most important meal of the day" - was a myth. In fact, PhD experts quoted in the story said it's actually better to skip breakfast! Thousands of confused readers were left wondering if their diets were all wrong. But were the reporters right or just starting controversy for ratings? Myth busting is a powerful strategy for attention mongering in the news. Slaughter a sacred cow? Even better! Here is the overwhelming scientific evidence that reveals the truth about breakfast, body fat and your health... . . . keep reading
Calorie Counting vs Intuitive Eating (How to Go From Calorie Clueless to Calorie Competent)
By Tom Venuto
Calorie Counting vs Intuitive Eating (How to Go From Calorie Clueless to Calorie Competent) Why is it that any time you hear the words "calorie counting" or "food journaling", people start running for the hills? If creating menus, counting calories and keeping a food journal are research-proven, effective tools for nutrition awareness, education, motivation and accountability (they are), then why is there so much resistance to it? Find out the answer to that question and the solution to the calorie counting vs intuitive eating debate by clicking here ... . . . keep reading
2 Strategies For Meal Planning And Nutrition Tracking
By Tom Venuto
2 Strategies For Meal Planning And Nutrition Tracking In this article, you'll learn about one of the hottest topics in the fat loss and muscle building field - meal planning. You'll also learn about a new tool that will help you create your own customized meal plans faster and easier than ever. I'll start by sharing the top 2 strategies for meal planning and food tracking, the positive benefits of both, and the huge difference between "planning" and "tracking" that most people don't know about... . . . keep reading
Should You Keep Eating According To Your Nutrition Plan, Even If You're Not Hungry?
By Tom Venuto
Should You Keep Eating According To Your Nutrition  Plan, Even If You're Not Hungry? So you've carefully calculated your calories, created your menu plan and everything is going great, except one thing - you're full and you can't eat all the food you're supposed to eat. What should you do? Should eat even if you're not hungry? Will you be sabotaging yourself if you eat less than your optimal calorie target. Read on to find out... . . . keep reading
The Right Weigh and the Wrong Weigh: Should Food be Measured Before or After Cooking?
By Tom Venuto
The Right Weigh and the Wrong Weigh: Should Food be Measured Before or After Cooking? What is the right way to measure your food? Should you weigh meat before or after its cooked? What about rice and pasta? Cooked or dry? Did you you know that if you make one little mistake in weighing your food, you could be off by more than 400 calories a day and not even realize it? Read on to discover the big mistakes most people are making in weighing and measuring their food and learn how to do it the "right weigh." . . . keep reading
The "How Many Calories Should I Eat" Cheat Sheet
By Tom Venuto
The "How Many Calories Should I Eat" Cheat Sheet If there's one number you should keep track of in your nutrition, it's calories. However, calorie calculator equations can get confusing sometimes and questions flood in every day about how to use them. The solution to calorie confusion is here: For all the shortcuts, use our "How Many Calories To Eat Cheat Sheet!"... . . . keep reading
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