Dr. Rick Kattouf II's Meal Plans

Are you tired of not getting the results you want? Are you working out, eating healthy, but still not losing weight? Are you looking to get on the right nutrition plan? If so, Get Lean 1630 is for you! This 6-week meal plan is designed for the individual that is looking to get lean and healthy. This Get Lean meal plan averages approximately 1630 calories. Rest/non-workout days are approximately 1450 calories and workout days slightly higher. This plan is designed off of a 5-day per week workouts. If you choose to workout more, simply add the pretraining fuel I have Rx'd to that day. If on a given day you choose not to workout, simply omit the Rx'd pre-training fuel, and you will remain spot-on! The attached pdf files will provide you with proper nutrition principles, grocery shopping list, foods substitution list, restaurant eating tips, and more! I want to see you start to get an even better return on your investment of time. If you are ready, Get Lean 1630 is for you! Enjoy the journey!

Are you tired of not getting the results you want? Are you working out, eating healthy, but still not losing weight? Are you looking to get on the right nutrition plan? If so, Get Lean 2120 is for you! This 6-week meal plan is designed for the individual that is looking to get lean and healthy. This Get Lean meal plan averages approximately 2120 calories. Rest/non-workout days are approximately 2050 calories and workout days slightly higher. This plan is designed off of a 5-day per week workouts. If you choose to workout more, simply add the pretraining fuel I have Rx'd to that day. If on a given day you choose not to workout, simply omit the Rx'd pre-training fuel, and you will remain spot-on! The attached pdf files will provide you with proper nutrition principles, grocery shopping list, foods substitution list, restaurant eating tips, and more! I want to see you start to get an even better return on your investment of time. If you are ready, Get Lean 2120 is for you! Enjoy the journey!

Welcome to the Greer Earth Day 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your Greer Earth Day 5k; enjoy the journey! http://www.greerearthdayrun.com/

Thank you for stopping by and looking at the Greer Earth Day Half marathon trainig plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. During this 12-week plan, you will experience a progressive build in intensity and volume. We incorporate 1-2 rest days per week. Aside from run training, you will have a lot of fun with the strength training and cross training; making you as fit as ever. We incorporate heart rate (HR) training during this plan. To determine your proper hr's, we have Rx'd run assessments throughout the 12 weeks. The attached PDF file will explain in detail as to determing your proper hr's; we kept it VERY simple for you! If you are ready to take your fitness and runing to the next level, this half marathon plan is for you. Now get out there and have some fun training and racing and enjoy the Greer Earth Day Half Marathon! http://www.greerearthdayrun.com/

Thank you for stopping by! This plan was designed by Dr. Rick Kattouf and Cameron Dorn. Get ready for a great half iron distance training plan. This plan ranges from 8-12.5 hours and has a great mix of swim, bike, run, and weight training. you will have bike and run assessments that we will walk you through in order for you to determine your heart rate training zones. Also, you will have swim assessments that will keep you sharp allowing you to note progress over time. We utilize a number of bike-run workouts so you can become extremely efficient running off the bike. Have fun with plan and we wish you much success; dream big!

Thank you for stopping by! This plan was designed by Dr. Rick Kattouf and Cameron Dorn. Get ready for a great half iron distance training plan. This plan ranges from 8-12.5 hours and has a great mix of swim, bike, run, and weight training. you will have bike and run assessments that we will walk you through in order for you to determine your heart rate training zones. Also, you will have swim assessments that will keep you sharp allowing you to note progress over time. We utilize a number of bike-run workouts so you can become extremely efficient running off the bike. This plan, as compared to the half iron distance for beginners, will have slightly more intensity to get you to the next level. Have fun with plan and we wish you much success; dream big!

Thank you for visiting the intermediate half marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your half marathon of choice, with this intermediate 13.1 training plan!

Dear Iron Distance Triathlete, you are embarking on an exciting triathlon goal, congratulations. This meal plan will assist you in staying properly fueled during your Iron Distance training. This is a 6-week meal plan that you can continue to repeat throughout your training. The meal plan is designed for a 6-day/week training plan with Monday as your rest day; you can adjust accordingly to match your lifestyle. Tu-Fr are designed for a 2-a-day training, for example, swim in the morning and run or bike in the afternoon. If you only train 1x/day, simply omit the 2nd in-training fuel that day. Saturday is designed for a long bike are B-R training and Sunday for a long run; again, switch these days if need be. This plan contains a nice balance of carbohydrates, protein, and fat and contains foods such as chicken, vegetables, wheat bread, pasta, nuts, nut butters, etc. I show you on this plan how to utilize 'food bottles' for high octane fuel during training! The fuel I rx for you for your weekend training is the same fuel you will utilize on race day. I am excited for you to get started with this meal plan. I wish you much success! Dream Big! Rick Kattouf

Thank you for visiting the marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your marathon of choice! Dream Big, TeamKattouf

Hello and thank you for stopping by. This is the advanced fitness level program by TeamKattouf. If you have been consistently working out (strength & cardio) for the past 12 months, this is the ideal program for you. This fitness program has a very nice mix of strength training and cardiovascular training. The cardiovascular training is based on heart rate training. In this program, I will show you, using the Kattouf Heart Rate Calculator, how to properly calculate your heart rate zones. This fitness program is based around working out 6 days/week. With this balance of strength training, cross training and cardiovascular training, the goal is to assist your body in building lean muscle, burning body fat and improving your overall fitness level. Enjoy the training and let's get ready to work! This fitness program was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This is the intermediate fitness level program by TeamKattouf. If you have been consistently working out (strength & cardio) for the past 6 months, this is the ideal program for you. This fitness program has a very nice mix of strength training and cardiovascular training. The cardiovascular training is based on heart rate training. In this program, I will show you, using the Kattouf Heart Rate Calculator, how to properly calculate your heart rate zones. This fitness program begins with 4 workout days per week with one optional day. And then, as the weeks progress, this fitness program is built on a 5-day per week workout regimen. With this balance of strength training, cross training and cardiovascular training, the goal is to assist your body in building lean muscle, burning body fat and improving your overall fitness level. Enjoy the training and let's get ready to work! This fitness program was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This is the newbie fitness program by TeamKattouf. if you have not been engaging in a consistent workout program, both strength training and cardiovascular training, this is the ideal program for you. This fitness program has a very nice mix of strength training and cardiovascular training. The cardiovascular training is based on heart rate training. In this program, I will show you how to properly calculate your heart rate zones. This fitness program begins with 3 workout days per week with one optional day. And then, as the weeks progress, this fitness program is built on a 4-day per week workout regimen. With this balance of strength training, cross training and cardio vascular training, the goal is to assist your body in building lean muscle, burning body fat and improving your overall fitness level. Enjoy the training and let's get ready to work! This fitness program was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Welcome to the TeamKattouf 1/2 Iron Distance Triathlon Meal Plan for men. This plan has your everyday, meal by meal nutrition plus your pre/in/post training fuel. This meal plan contains a nice balance of carbohydrates/protein/fat from fruit, vegetables, breads, pastas, chicken, fish, nuts, eggs, etc. A pdf file is attached with food substitutions, nutrition tips and more. Get ready to be well fueld for optimum performance and recovery. Good luck!

Welcome to the TeamKattouf 1/2 Iron Distance Triathlon Meal Plan for women. This plan has your everyday, meal by meal nutrition plus your pre/in/post training fuel. This meal plan contains a nice balance of carbohydrates/protein/fat from fruit, vegetables, breads, pastas, chicken, fish, nuts, eggs, etc. A pdf file is attached with food substitutions, nutrition tips and more. Get ready to be well fueld for optimum performance and recovery. Good luck!

If you are looking to get energized, stay energized and get lean, this plan is for you. This plan averages between 1572-1615 calories per day and includes pre-training fuel for your workout days. This meal plan contains a nice balance of carbohydrates/protein/fat coming from fruit, vegetables, chicken, meat, fish, eggs, soy, nuts, etc. A pdf file is attached which has a food substitutuions list, nutrition tips and more! Enjoy this meal plan and good luck!

Welcome to the Get Fit! 12-week TeamKattouf meal plan. This plan will be valuable for a cyclist, runner and/or triathlete. It has a nice balance of carbohydrates, protein and fat and contains fruit, vegetables, meat, fish, nuts, eggs, etc. Get Fit! averages 2200-3000 calories per day and can easily be adjusted based on your training. Pre/Post/In training fuel is rx'd and can be modified based on your training volume and duration. This plan will teach you to adopt a great nutriiton lifestyle with a high eating frequency, proper nutrient timing and a great balance of carbohydrates and fat. If you are ready to be well fueled for optimum performance, recovery and body composition, this plan is for you. Are you ready to Get Fit!

Welcome to the OLY Triathlon 8-week higher calorie meal plan by TeamKattouf. This plan will keep you well fed and well fueld for premium performance and recovery. This plan keeps your meals well balanced with carbohydrates, protein, fat coming from breads, pastas, meat, fish, eggs, nuts, fruit, vegetables, etc. Aside from your 'everyday' nutrition, this plan also contains pre/in/post training fuel. This plan averages approximately 2200 calories per day. Good luck!

Welcome to the OLY Triathlon 8-week lower calorie meal plan by TeamKattouf. This plan will keep you well fed and well fueld for premium performance and recovery. This plan keeps your meals well balanced with carbohydrates, protein, fat coming from breads, pastas, meat, fish, eggs, nuts, fruit, vegetables, etc. Aside from your 'everyday' nutrition, this plan also contains pre/in/post training fuel. This plan averages approximately 1750 calories per day. Good luck!

This TeamKattouf 12-week Advanced 5,000m(5k) Race Plan was built by Gail Kattouf and Dr. Rick Kattouf II and is designed for the runner who is looking to train for a fast 5,000M (5K). Ideally the runner should have a well developed base of 25-35 miles a week. This plan focuses on increasing lactate threshold through the use of interval training; developing a strength and power through drills and strength training; and the ability to pace oneself to a negative split performance.

Recommendations:
Have access to basic strength training equipment
Have a heartrate monitor (recommended)
Have been running for > 6 months
Have atleast 6 weeks of base mileage (25-35 mile/week)

Let's keep your fitness level high all winter so you come out next Spring ready to rumble! Welcome to the TeamKattouf 12-week Winter Training Program. This plan has a great mix of swim, bike, run, bike-run and weight training workouts and has a range of 3-7 hours of training each week. This detailed plan will have heart rate zones for you to follow as well as great pdf attachments explaining your weight training workouts in both illustration and verbiage! We want you to start the Spring as fit as you have ever been. If you are ready to prepare yourself for the most productive season ever, the trainign starts now. Let's have an amazing winter of training!

Dear Ironman Triathlete! Thank you for stopping by. This 12-week Ironman meal plan is designed to keep you properly fueled for optimum performance and recovery. On this meal plan you will find all of your meals Rx'd each day... Breakfast, brunch, lunch, snack, dinner. In addition, you will find pre-workout, in-workout, post-workout fuel as well as race day fuel Rx'd on this meal plan. Since everyone's workout specifics and training plan for Ironman is different, you will have to make slight adjustments as needed to the in-workout fuel based on the specific workout you are doing on that day. This meal plan is designed for a 6-day per week work out, Monday being the rest day. Of course, you can make any day your rest day as you choose. This meal plan contains a nice balance of carbohydrates, protein and fat it contains foods such as beef, chicken, turkey, fish, vegetables, nuts, nut butters, bread, fruit, etc. Also, recommended nutrition supplements are Rx'd as well. In addition, you'll find a PDF file attached with many food substitutions enabling you to substitute the prescribed foods for another similar food if you choose. Good luck and enjoy!

Hello and thank you for stopping by. This meal plan is designed for a female who is looking to improve overall health, fitness and performance. This meal plan is designed for individuals who want to get lean, lose body fat/weight or maintain their current weight and for those who are goal setting to consume 1350-1600 calories per day. The average calories per meal is 271. (Workout days where you will consume a 'pre-workout fuel' will typically be higher in caloires) This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Only consume the pre-training/workout fuel on the days you workout. If you do not workout on a given day, omit the pre-workout fuel. This plan was designed by Best-Selling author Dr. Rick Kattouf, recently named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This is the “Streamline Your Nutrition 1” 4-week meal plan by TeamKattouf. Just like the title says, my goal was to design a very streamlined nutrition plan. Each day, including the pre-workout fuel, averages approximately 1500-1700 cals. By design, this meal plan has a variety, but, a streamlined approach as to the number of carbohydrate, protein, fat sources that are utilized. No matter what your goals whether it be body composition change or you are a professional athlete or somewhere in between, this meal plan will help to get you and keep you on track in terms of the proper eating frequency, the proper nutrient timing and the proper balance at every meal of carbohydrate-protein-fat. This meal plan contains nuts, fish, eggs, whole grains, vegetables, fruits, complex carbohydrates, etc. Enjoy this nutrition journey and I wish you the best of luck! This meal plan was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This is the “Streamline Your Nutrition 2” 4-week meal plan by TeamKattouf. Just like the title says, my goal was to design a very streamlined nutrition plan. Each day, including the pre-workout fuel, averages approximately 1900-2200 cal. By design, this meal plan has a variety, but, a streamlined approach as to the number of carbohydrate, protein, fat sources that are utilized. No matter what your goals whether it be body composition change or you are a professional athlete or somewhere in between, this meal plan will help to get you and keep you on track in terms of the proper eating frequency, the proper nutrient timing and the proper balance at every meal of carbohydrate-protein-fat. This meal plan contains nuts, fish, eggs, whole grains, vegetables, fruits, complex carbohydrates, etc. Enjoy this nutrition journey and I wish you the best of luck! This meal plan was designed by Best Selling Author and Nutrition & Fitness Expert Dr. Rick Kattouf who has been named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Hello and thank you for stopping by. This plan is designed for a male who is looking to improve overall health, fitness and performance. This meal plan is designed for individuals who want to get lean, lose body fat/weight or maintain their current weight and for those who are goal setting to consume 1900-2400 calories per day The average calories per meal is 374. (Workout days where you will consume a 'pre-workout fuel' will typically be higher in caloires) This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Only consume the pre-training/workout fuel on the days you workout. If you do not workout on a given day, omit the pre-workout fuel. This plan was designed by Best-Selling author Dr. Rick Kattouf, recently named one of America's PremierExperts® and one of the World Fitness Elite™ Trainers of the Year.

Welcome to the TeamKattouf Beginner 5k plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. This plan is for the individual looking to run a 5k and to increase his/her overall fitness. The beginner 5k plan includes running, strength training, and cross training. You will start out training a total of 3 hours for the week and this will build to 6 hours. You will have the luxury of training by heart rate during this 5k training. We prescribe run heart rate assessments throughout the 12 weeks. This allows you to determine your proper hr zones. In the attached pdf file, we outline the details of determining your hr zones. You will really enjoy the strength training as this will assist in building good quality lean muscle and strength. This will improve your overall fitness and your running. Enjoy the training and best of luck in your 5k; enjoy the journey!

This plan is designed for a male who weighs approximately 200-225 pounds. This meal plan is designed for individuals who are interested in losing body fat/weight or maintaining their current weight and who are goal setting to consume approximately 1800-2000 calories per day. This meal plan averages 1873 calories per day. This nutrition plan contains beef, fish, nuts, fruits, grains, vegetables, etc. If you have an allergy to the aforementioned foods or you simply do not like certain prescribed foods, no worries food substitutions are easy to do. For example, if you choose not to have the prescribed beef as your protein source, you can substitute chicken, fish, pork, etc. If you have an allergy to nuts, but you can handle sunflower seeds, you can choose to consume sunflower butter as opposed to peanut butter (be sure to read the label on the sunflower butter and confirm it does not contain nuts). Workouts are suggested to be performed 3 days per week during weeks 1-4, approximately 45 minutes of exercise; 4 days per week during weeks 5-12, approximately 45 minutes to 1 hour of exercise.

This meal plan is designed for the individual that is goal-setting to eat gluten free. Be sure to carefully read labels on all foods you consume in order to ensure traces of gluten and/or wheat are not present; as you do not want to exacerbate your condition. Also, be sure to check with your physician as to which foods are contraindicated based on your gluten intolerance. This meal plan averages 1,402.5 calories per week. Be sure to adjust calories as needed based on your goals, nutritional needs, amount of training, etc. This plan contains foods such as nuts, fruits, cheese, fish, lean beef, lean pork, chicken, gluten free pasta, gluten free cereal, gluten free pasta, gluten free bread, spelt bread, vegetables, spinach, etc. Be sure to check all foods you consume to ensure they are wheat and gluten free. Feel free to call or email with questions to see if this plan is right for your needs and goals, rick@rickkattouf.com, 864-382-8486. Enjoy eating gluten free!

Thank you for stopping by and looking at the TeamKattouf 12-week Half marathon beginner trainig plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. During this 12-week plan, you will experience a progressive build in intensity and volume. We incorporate 1-2 rest days per week. Aside from run training, you will have a lot of fun with the strength training and cross training; making you as fit as ever. We incorporate heart rate (HR) training during this plan. To determine your proper hr's, we have Rx'd run assessments throughout the 12 weeks. The attached PDF file will explain in detail as to determing your proper hr's; we kept it VERY simple for you! If you are ready to take your fitness and runing to the next level, this half marathon plan is for you. Now get out there and have some fun training and racing!

This training plan is designed for the individual who is new to running, new to training. It is your road map to getting started and finding success at the end of the 12 weeks. We want you to love running! The run/walk concept allows you body to adapt while giving your cardiorespiratory system time to develop without pushing your limits and making it difficult. The other components of this plan is to incorporate a circuit weight training session that changes 3 times through the course of the 12 weeks, as well as some fun run drills you can do to develop run economy and just balance your training. The week gives one rest day and several days of cross training. You do not need a gym membership to perform the exercises prescribed. You just need to be creative and have some tools available to provide resistance.

With the planning involved in this 12 week run plan, you will sail through your 5K and develop a love for movement. Why? Because this plan will make you feel great!

Step 1: Find a 5K Run Race and Sign Up for it! Commit to your goal.
Step 2: Buy this Run Plan to get you to your goal.
Step 3: Execute the training in this plan at your pace. Keep it fun and easy.
Step 4: Complete your 5K and be hungry for the next challenge!
Step 5: Repeat Step 1.

If your goal is competing in sprint and/or Olympic distance triathlons, this meal plan will suit you well as a female triathlete. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed, nutritionally, as rest days. Your rest days will contain approximately 1400-1600 calories. The average weekly calories on this plan is 2,075. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best!

Welcome to the TeamKattouf 12-week Olympic distance Triathlon beginner training plan designed by Dr. Rick Kattouf and Cameron Dorn! Get ready for some fun...swim, bike, run, and weight training! Many times, weight/resistance training is missing in triathlon training plans. It is the weight training that will assist in building lean muscle, thereby, increasing power and strength. It is this power and strength that will help your swim, bike, and run. Plus, building lean muscle will help to increase your metabolism; who doesn't want a faster metabolism, right? This plan will take you through swim, bike, and run assessments. Following the run and bike assessments, I will walk you through determining your proper heart rate training zones. (pdf file is included when you purchase this plan; this will explain how to determine your hr zones). This plan averages 5-7.5 hours of training each week, therefore it is very manageable for the busy individual. We all lead busy lives, and time management is critical; this program will help you with that. If you are ready for a solid and systematic training plan, and you are ready to get into great shape, the TeamKattouf 12-week Oly tri plan is for you! I wish you the best in your training and racing endeavors!

Welcome to the TeamKattouf 12-week Sprint Triathlon beginner training plan designed by Dr. Rick Kattouf and Cameron Dorn! Get ready for some fun...swim, bike, run, and weight training! Many times, weight/resistance training is missing in triathlon training plans. It is the weight training that will assist in building lean muscle, thereby, increasing power and strength. It is this power and strength that will help your swim, bike, and run. Plus, building lean muscle will help to increase your metabolism; who doesn't want a faster metabolism, right? This plan will take you through swim, bike, and run assessments. Following the run and bike assessments, I will walk you through determining your proper heart rate training zones. (pdf file is included when you purchase this plan; this will explain how to determine your hr zones). This plan averages 4-6 hours of training each week, therefore it is very manageable for the busy individual. We all lead busy lives, and time management is critical; this program will help you with that. If you are ready for a solid and systematic training plan, and you are ready to get into great shape, the TeamKattouf 12-week sprint tri plan is for you! I wish you the best in your training and racing endeavors!

This 12 week meal plan is designed for the individual interested in gaining good quality weight. It is a progressive increase in calories over the 12 weeks from approximately 2750 calories to 3650 calories. I realize it can be very challenging for some athletes to increase size and strength. This nutrition plan will assist in bridging that gap. Parents, you can be assured that all foods and supplements (weight gain powders and energy bars) prescribed on this plan are safe for children of all ages (teenagers, pre teens, etc.). This meal plan in conjunction with a sound training program can be a winning combination!

If your goal is competing in a 5k or you just want to workout 5 days per week, this plan is for you. this meal plan will suit you well as a male between 155-180lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special') and in-training fuel (listed as 'unknown'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that special/unknown are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 2000 calories. The average weekly calories on this plan is 2,332. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick

If your goal is to get leaner, compete in a 5k, or you just want to workout 5 days per week, this plan is for you. This meal plan will suit you well as a male between 190-225lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 5 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Monday and Friday. Your workout/training days are on Tu, We, Th, Sa, and Su. Your rest days will contain approximately 1850-2050 calories. The average weekly calories on this plan is 2,042. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick

If your goal is to get lean, compete in a 5k, or you just want to workout 5-6 days per week, this plan is for you. This meal plan will suit you well as a female between 125-160lbs. In this meal plan, I have included daily nutrition as well as pre-training fuel (listed as 'special'). This will ensure that you are well fueled and hydrated during your work day as well as before, during, and after your training/racing. The meal plan is designed for working out/training 6 days per week; you can adjust as needed of course, based on your lifestyle. The foods and nutrition supplements that are prescribed can be substituted for similar foods. For example if there is a fluid replacement drink, energy bar, energy gel, etc. that you like better than what is prescribed, no worries; simply use the one you like. On days that 'special' are not prescribed, these are designed as rest days. This plan is designed with rest days on Sunday. Your workout/training days are on Monday through Saturday. Your rest days will contain approximately 1300-1400 calories. The average weekly calories on this plan is 1485. This nutrition plan contains fruits, vegetables, grains, nuts, nut butters, breads, fish, beef, pork, chicken, turkey, etc. You can adjust the nutrition days that best fit your exact training plan. Enjoy the foods that will allow you to recover and to perform at your very best! Enjoy the journey, Rick

This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the male weighing approximately 155-180 pounds and is looking to maintain their weight or lose body fat/weight. This meal plan averages 2422 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and approximately 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').

This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the female weighing approximately 120-145 pounds and is looking to maintain their weight or lose body fat/weight. This meal plan averages 1795 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').

This meal plan is designed for the active individual; one who workouts/trains approximately 7-12 hours per week and approximately 4-6 days per week. This meal plan is designed for the female weighing approximately 150-175 pounds and is looking to lose body fat/weight. This meal plan averages 1684 calories per day. This meal plan is based on approximately 1.5 hours of training/exercise 3 days/week (Tu, We, Th) and 2.5 hours on Saturday and Sunday. You can adjust the meals/days based on when you workout and the duration you choose to work out. You will notice on workout days you will have pre-training food prescribed (listed as 'special') and you will have fuel/calories prescribed during your weekend training (listed as 'unknown').

Welcome to the 8-week pesce-vegetarian athlete plan. This 8-week meal plan is designed for the pesce-vegetarian (pescetarian) who is training for a triathlon, running, cycling, etc. This plan averages 1964 calories per day(this does not include pre/in training fuel). This meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, soy, protein powder, etc.

This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.

This 8-week meal plan is designed for the pesce-vegetarian (pescetarian). This plan contains a higher amount of calories as compared to the other pesce-vegetarian plan. This plan averages 1964 calories per day. As a result, this meal plan does contain some fish; as well as dairy, nuts, and eggs. This meal plan is designed to give the vegetarian a very nice daily balance of carbohydrates, protein, and fat. If you choose not to eat fish,no worries, as substitutions can be made. For example, if fish is prescribed for your protein source, it can be substituted for by consuming another protein source such as: tofu, protein powder, etc.

Dear fitness entusiast, if you are looking to get into great shape, this plan is for you. This 12-week plan has a nice mix of walk/run training, cross training, and upper/lower body resistance training. This plan is based on training 5d/week and two complete rest days. You can modify this as needed to fit your lifestyle. This general fitness plan is designed for the individual that has been working out and is interested in a plan more intense than the intermediate and is looking to build lean muscle, burn body fat, and improve overall cardiovascular fitness and health. We have bike and run heart rate assessments in this plan so you can maximize your fitness! We with you much success...dream big! TeamKattouf

Dear fitness entusiast, if you are looking to get into great shape, this plan is for you. This 12-week plan has a nice mix of walk/run training, cross training, and upper/lower body resistance training. This plan is based on training 5d/week and two complete rest days. You can modify this as needed to fit your lifestyle. This general fitness plan is designed for the beginner looking to build lean muscle, burn body fat, and improve overall cardiovascular fitness and health. We have bike heart rate assessments in this plan so you can maximize your fitness. We with you much success...dream big! TeamKattouf

Dear fitness entusiast, if you are looking to get into great shape, this plan is for you. This 12-week plan has a nice mix of walk/run training, cross training, and upper/lower body resistance training. This plan is based on training 5d/week and two complete rest days. You can modify this as needed to fit your lifestyle. This general fitness plan is designed for the individual that has been working out and is interested in a plan more intense than the beginner and is looking to build lean muscle, burn body fat, and improve overall cardiovascular fitness and health. We have bike and run heart rate assessments in this plan so you can maximize your fitness! We with you much success...dream big! TeamKattouf

Welcome to the TK9R-A: TeamKattouf 12-week meal plan. This plan is designed for anyone looking to get lean and healthy. For those of you training at 9Round (www.9round.com), training for a 5k, training for a 10k, training for general fitness and health, or any combination of the above, this meal plan is for you! (Please consult your physician prior to starting any training and/or nutrition plan). This meal plan is ideal for a female weighing between 125-160lbs who is goal-setting to maintain their current level of health and fitness or goal-setting to improve overall health and fitness. This plan is designed as a 5 day/week workout plan, with Monday and Friday as your rest day. If you choose to workout more than 5 days that is perfectly fine. In the attached document, I will explain how to adjust appropriately. The TK9R meal plan is very well balanced with carbohydrates, protein, and fat. This plan contains fruits, vegetables, nuts, etc. This meal plan averages 1601-1673 calories per day. The rest days are approximately 1400 calories. Your TK9R-A meal plan includes a grocery shopping list, food substitutions guide, restaurant eating guide, and general nutrition tips. Enjoy your journey to becoming Forever Fit!

Welcome to the TK9R-B: TeamKattouf 12-week meal plan. This plan is designed for anyone looking to get lean and healthy. For those of you training at 9Round (www.9round.com), training for a 5k, training for a 10k, training for general fitness and health, or any combination of the above, this meal plan is for you! (Please consult your physician prior to starting any training and/or nutrition plan). This meal plan is ideal for a male weighing between 180-215lbs who is goal-setting to maintain their current level of health and fitness or goal-setting to improve overall health and fitness. This plan is designed as a 5 day/week workout plan, with Monday and Friday as your rest day. If you choose to workout more than 5 days that is perfectly fine. In the attached document, I will explain how to adjust appropriately. The TK9R-B meal plan is very well balanced with carbohydrates, protein, and fat. This plan contains fruits, vegetables, nuts, etc. This meal plan averages 2016-2139 calories per day. The rest days are approximately 1900-2000 calories. Your TK9R-B meal plan includes a grocery shopping list, food substitutions guide, restaurant eating guide, and general nutrition tips. Enjoy your journey to becoming Forever Fit!

Welcome to the Top Of The World: Alaska's Bush Communities Meal Plan by TeamKattouf! Utilizing the limited resources of living in the Northern most city, this meal plan is designed to help you get on track to proper eating. Utilizing the principles of frequency, timing, macronutrient combinations, total calories this plan will keep you satiated and well fueled for whatever the day holds. Good luck and enjoy! TeamKattouf