What would be a great sample meal plan for muscle growth and fat loss? I'm 5'9, 235, and have a BMI of around 40%. Typically I'll do 30 mins-1 hour of weight training in the morning, then cardio (mostly Zumba) either right after or later in the day. This is 3 days a week.


It looks from your statistics that fat loss is the primary goal but also to maintain (or possibly add) muscle mass, which is difficult during weight loss and requires aggressive supplementation integrated into your diet and exercise program (shown directly below). Therefore, I’ll give your 3 best options to acquire a complete program and if you chose none, I’ve included below a basic outline for weight loss and gaining muscle. All that said, if you chose option 2, you’ll get the menu you’re looking for. After you create your program, use the 40,30,30 menu as your sample. It will automatically be the proper calories for your goal after you input your statistics and goal.

Weight/Fat Loss & Health Supplement Program 


• dotFIT Multivitamin & Mineral (based on age and gender)

o Take 1-daily with your first larger meal of the day

• LeanMR

o Use as directed within daily meal planning (see below) and to make sure you get ~1gram of protein per pound of lean body mass (or weight if not overweight) daily from all sources divided 4-5 times daily

o Can also be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs

Workout days

• AminoFormula

o Take 1.5-scoop ~10min before and may continue to drink during workout

o Take 1 scoop immediately following workout

As needed

• Super Calcium

o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food intake

 Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary

• SuperOmega 3

o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish

Meal Replacement Integration

Weight loss phase:

• Meal Replacements (MRs) generally supply two small meals a day and allow freedom of choice from traditional foods for the remaining allotted foods/calories. Therefore, use as two small meals within any calorie restricted meal plan of 4-5 meals since it's been shown that frequent small meals are better for weight loss than fewer larger ones especially as it relates to satiety, preservation of lean body mass (LBM) and energy levels. Get great LeanMR recipes here: https://www.dotfit.com/category-cid-1868.html

Maintenance phase

• Continue to consume 4-5 small meals daily within caloric allotment that include 2 MRs for convenience and to help ensure overall diet quality while reducing food costs

Supplementation options for aggressive weight loss and/or ease the journey

• LeanPack90 – follow 90-day directions

o When using ThermAccel do not use within 4-hours of any other caffeine/stimulant use

Meal Timings

• As possible eat every 4-hours

• Large pre-training/event meal 2-3Hr before training

• Large post meal ~30-60min after last post workout supplement

Early morning training

• Eat a large pre-training type meal the night before

• Consume only the pre-workout snack/shake & AB before training (as shown above) & follow workout day supplement schedule above

Tournament play (multiple games)

• <1.5Hr break: bars and hydration/electrolyte recovery drink

• 1.5-2.5Hr: small pre-training-type meal

• >2.5Hr: normal pre-training meal

Fluid Recommendations*

• 16 oz 2Hr before activity (extra 8-16 oz 1hr before on hot days)

• 4-8 oz every 20 minutes during activity

• 20 oz for every pound of weight loss post-activity

*Use electrolyte formula (e.g. Gatorade) and water as directed

Here are your 3 options in using the program assuming your goal is health and body composition change (weight/fat loss while maintaining and/or building muscle): 

1. You can visit one of our licensed health clubs using the club finder  The expert fitness professionals in our licensed health clubs can give you direct service for all your fitness goal nutrition needs (non-clinical).

2. If a club visit is not a viable option, you can receive all your diet, supplement and weight loss (or muscle gain) needs online from the dotFIT program. Go to the dotFIT home page and register for free. From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you the meal plan outline with the proper calories and protein to get started, track intake and monitor results. It will also give you your supplement recommendations and exactly how to use them. Every week when you enter your weight and/or body fat, the program will tell you what to do until you reach your goal. There is also a complete exercise program you can use to create the proper program to accomplish your goal – and again, just answer the simple questions and your exercise program will be created. However, if possible, we recommend one of our trainers to help you get started. On the dotFIT website you’ll also see a category called “Learn” where you will find many frequently asked questions and answers: 

3. Reply again to this email or call us at 877-436-8348 and we will put you together with one of our phone coaches.

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