This plan is designed for a female who weighs approximately 150-175 pounds. This meal plan is designed for individuals who are interested in losing body fat/weight or maintaining their current weight and for those who are goal setting to consume 1350-1500 calories per day. This meal plan averages 1463 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. Feel free to call or email with questions, rick@rickkattouf.com, 864-382-8486. Enjoy eating gluten free!

As a triathlete, you have set a fantastic goal of competing in an Iron distance triathlon. In order to maximize your high volume of training, it will be imperative that your everyday nutrition compliments the great training you are doing. We want to be sure that you are properly fueled to complete your prescribed training as well as recover from each workout so you can keep your training momentum positive and moving forward. We will break this plan down into 3 x 4-week segments. the 1st 4 weeks will involve approximately 13-14 hours of training; 15-16 hours for the 2nd 4 weeks; 17-18 hours for the 3rd 4 weeks. I realize your training may vary slightly, so you can adjust based on your total training volumes, rest days, etc. The foods and nutrition supplements that are prescribed can be substituted for similar foods if you choose to substitute. 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. The nutrition will be based on a training plan as follows: M & W: swim in the am, run in the pm; Tu & Th: weight training and cycling; Fri: rest day; Sa & Su: bike and run. Again, 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!

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!

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').

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.

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!