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Infinite CU Food Plan

The Infinite CU meal plan is designed for individuals looking to lose weight or maintain current weight. (this is not a bulk or mass builder meal plan) The overall goal is for this to help you reach your fitness goals by replacing body fat with muscle, fuel your body to train harder, recover quicker, & nourish your body with nutritionally dense meals. Coach April, Cela, & myself are not nutritionist or dietians. We have simply put together a plan that works for us and is influenced by other meal plans we have done in the past. We are also assuming that you are training with Infinite CU 5-6 days a week via group classes, boot camps, or personal training. Our hope is that this will help our clients out with their nutrition as many of you struggle with this the most. Just remember that everybody is different especially when it comes to food. If this plan doesn't work for you, don't worry because there are ton's of other plans out there. If all else fails, I recommend you seek help from a licensed dietician.

 

Also, we do not expect you to be able to eat like this 365 days a year. That would be crazy! I recommend you live by the 90/10 ratio. Eat like this plan 90% of the time while allowing yourself a break from this plan 10% of the time. It will keep you less stressed and probably more sane in the long run.  Nothing wrong with a Cheat Meal every now and then as long as it doesn't turn in to a cheat day or week! It's all about finding that healthy balance of working hard and allowing yourself some pleasure in life. THAT BEING SAID, if this is the first time you've ever attempted this plan or are really trying to look good for a wedding or other event. I challenge you to eat by this plan 100% of the time for 3 to 4 weeks straight. An example would be to do one of our 4-week boot camps while eating by this plan the entire time.  It's tough I know, but get some buddies to do it with you and embrace the struggle! Be excited for the journey ahead, great results are coming!

 

Coach Keybeck 

 

 

 

 

Step 1- Figure out your calorie level.

To lose weight figure out what your calorie deficit number should be by using this equation. (we recommend you recalculate this every month)

A. YOUR CALORIC BASELINE = MULTIPLY YOUR CURRENT WEIGHT BY ONE OF THE FOLLOWING

 

11: SEDENTARY (DESK JOB, LOTS OF FACEBOOK TIME)

12: MODERATE (ON YOUR FEET PART OF THE DAY)

13: ACTIVE (MANUAL LABOR, ON YOUR FEET ALL DAY)

 

B. YOUR CALORIC BASELINE + 400 (CALORIE BURN) = YOUR CALORIC NEEDS

 

NOTE: If you want to maintain your current weight, skip the next calculation and proceed to step 2 using your Caloric Needs calculation as your Caloric Target

 

C. YOUR CALORIC NEEDS – 750 (CALORIC DEFICIT) = YOUR CALORIE TARGET

 

*That’s how many calories you’re going to eat to lose weight. If your number is less than 1,200 round up to 1,200.

Step 2 – Find the calorie chart that corresponds with your calorie level.

In the calorie chart below, you will see the different food groups, followed by a number. That number is the amount of times you’ll eat that food group and the correct serving size corresponded with that food group each day. So if you have a “3” after the veggies group; that means you’ll be eating 3 cups of veggies each day.

 

 Food Group

1,200-1,499 calories

1,5000-1,799 calories

1,800-2,099 calories

2,100-2,300 calories

2,300-2499 calories

2,500-2,800 calories

Veggies

(1 cup)

3

4

5

6

7

8

Fruit (1 cup)

2

3

3

4

5

5

Protein

(2/3 cup)

4

4

5

6

6

7

Carbs

(1/2 cup)

2

3

4

4

5

5

Good Fats/Cheese (1/4 cup)

1

1

1

1

1

1

Seeds

(2 Tablespoons)

1

1

1

1

1

1

Oils

(1 teaspoon)

2

4

5

6

7

8

 

 

Step 3 – Get appropriate food group items.

Only eat foods from the “Foods You Can Eat” list. Foods are arranged in hierarchical order. The higher up on the list, the more nutritionally beneficial the food.

 

Step 4 – Spread your food groups across your day.

Use the “tally sheets” to keep track of your food groups. Check the box each time you eat a serving from that food group. The order and timing you do this is up to you, but here are some pointers.

To maintain energy throughout your day spread you’re eating across three meals and 2 snacks about 2-3 hours apart.

 

To burn fat quicker, spread you’re eating across six meals, 2 hours apart. Keep things balanced and try to eat all your fruit and all your carbs before PM.

Remember to drink plenty of water; at least half your body weight in ounces. If you weigh 150lbs, you will drink 75 ounces of water/day. 

 

Step 5 - Get Inspiration

See what your Infinite CU trainers eat on a typical day

 

Coach Keybeck's Sample Day

Calorie Goal: 2,100-2,300

For: People who lack cooking skills and like to keep it simple

 

Meal 1: Meal 1: Spinach, Strawberries, Egg Whites, Steel Cut Oats, Avocado, Olive Oil

Meal 2: Blueberries, Tuna, Brown Rice, Coconut Oil

Meal 3: Steamed Broccoli x 2, Ground Turkey x 2, Sweet Potato, Coconut Oil

Meal 4: Chocolate Whey Protein, Banana, PB x 2

Meal 5: Kale, Cucumber, Sweet Peppers, Salmon, Quinoa, Pumpkin Seeds, Olive Oil

Post Workout: 1 Scoop of Whey Protein, 1/4 Cup of Rolled Oats blended w/ water & ice

Water: 1 Gallon 128 oz..... CHUG LIFE

Supplements: Daily Multivitamin, Fish Oil, Glucosamine

 

Coach Keybeck Tips: KISS....Keep it simple stupid. I don't have time to cook, so simple options that I can easily prepare works for me. Don't guess, measure EVERYTHING to the exact amount the chart suggests. Buy multiple measuring cups. I have 4 different sets at home, so that way I always have a clean set available. Take time to food prep, especially large food groups such as protein or vegetables. The more food you prep the easier your life will be.  Spread your fats, oils, and proteins out equally throughout your day. These items are what keep you full and feeling satisfied. Do whatever it takes to drink all your water. Whether that is to keep refilling your water bottle or to carry around a gallon jug all day like me.  

 


 

Coach April’s Sample Day
Calorie Goal: 1,800-2,099
For: People who like to cook and like variety

Meal 1: Egg whites mixed with ½ mashed banana, ground up old fashioned oatmeal and dash of cinnamon; heat up 1 tsp extra virgin coconut oil in frying pan, pour in egg mixture. Cook until easy to flip. Flip and cook until browned on both sides. Spread 2 tsp. all natural peanut butter on top.


Meal 2: Chocolate whey protein shake blended with water, flaxseed and spinach x2. Chick peas mixed with black pepper or crushed red pepper.

 

Meal 3: Baked chicken breast seasoned with black pepper and a small amount of sea salt, sweet potato topped with extra virgin coconut oil and dash of cinnamon. Steamed green beans topped with garlic and a squeeze of lemon juice. Strawberries.

Meal 4: cottage cheese mixed with diced apple and dash of cinnamon.

 

Meal 5: 95% lean grass fed beef patty on 1 slice Ezekiel toast, topped with stir fried onion and mushrooms in extra virgin olive oil, and 2 slices tomato. Mixed spinach and kale salad with sweet peppers, feta cheese.
Water: 1 gallon/ day

Coach April Tips: You don’t have to sacrifice all of your favorite foods to eat clean; just find a healthier, cleaner recipe for your favorite food. For example, if you love pizza make a homemade pizza with whole wheat crust or cauliflower crust; top it with all natural organic marinara sauce, real cheese and chicken. Limit yourself to 1 serving and pair it with a side salad. Anything can be made extremely delicious with the mixture of all the right seasonings or spices! To save on groceries, make double of your dinners to reheat for lunch the next day. On days that you don’t have time to cook, plan for a crockpot meal. To fit in all your water, schedule it out just like you do for your meals. Lastly, try your best to not skip any meals; continually eating and drinking water throughout the day is what will keep you energized and feeling GREAT!

 


 

Coach Cela's Sample Day

Calorie Goal 1,200-1,400

For: People on the go and on budget

 

Meal 1- Protein shake mix in with fruits

Meal 2- egg beaters, hummus, and salsa

Meal 3- Salmon, 1 cup of vegetables and 1 tsp MCT oil

Meal 4- 1 cup cottage cheese, ½ cup of fruits or vegetables

Meal 5- 100 grams of ground turkey/chicken breast

Meal 6- 1 scoop of casein or 1 cup of cottage cheese

Water: 1 Gallon/day

 

Coach Cela's Tips: I pretty much eat the same food every day because I am always on the go and busy. Dedicate a Sunday afternoon to shopping and weekly meal prepping. Buy lot's of Tupperware and travel cooler options so you can take your meals with you wherever you go. My way is not easy but it works. 

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