My meal plan consisted of 1300 calories six days per week with 150 grams of protein, 105 grams of carbs, and 25 grams of fat. One day per week, I got to eat 1900 calories with 150 grams of protein, 200 grams of carbs, and 35 grams of fat. I was allowed to eat cereal, milk, oatmeal, potatoes, and good fats like peanut butter and almond butter. I was given a list of food I was allowed to eat as long as I didn't exceed the quantities listed for each day.
If you've never lifted weights before, but want to, this workout plan is designed specifically for YOU. It'll help lay a foundation, build strength and endurance, and shape a body that's well on its way toward ELITE STATUS.