Below, you’ll find a PDF outlining the weight management approach I’ve successfully used to prepare for bodybuilding competitions. This same method has also helped others gain control over their weight effectively.

All meal plans provided are based on protein requirements tailored to support muscle needs. Protein requirements depend on the needs of your muscles, which is why the meal plans are organized by ideal weight categories.

To ensure accuracy, the plans are designed for lean individuals to avoid the influence of excess body fat on protein calculations (as protein needs are typically based on lean body weight). By organising the plans into weight categories, each plan ensures sufficient protein intake to meet the requirements of that range.

To select the appropriate meal plan:

• Use your goal weight if you’re aiming to lose weight.
• Use your current weight if you’re already lean.

This approach will help you identify the meal plan category that best suits your needs.

Each weight category includes three variations of the meal plan, based on energy intake. If your daily energy needs exceed the highest-intake option, you can either add extra foods of your choice or increase portion sizes within the plan to meet your specific requirements.

To help you choose the right meal plan, use the calculator below to estimate your daily energy requirements.

Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.