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    Meal Planning Masterclass: Create Your Own Meal Plan

    BY
    Udemy

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    Mode

    Online

    Fees

    ₹ 449 799

    Quick Facts

    particular details
    Medium of instructions English
    Mode of learning Self study
    Mode of Delivery Video and Text Based

    Course and certificate fees

    Fees information
    ₹ 449  ₹799
    certificate availability

    Yes

    certificate providing authority

    Udemy

    The syllabus

    Introduction

    • The Best Time to Start Loosing Weight
    • Expected Rate Of Weight Loss
    • 12 Training & Nutrition Guides to Help You
    • PLEASE READ: Meal Planning Course Structure

    Nutrition Fundamentals

    • The Silver Bullet Diet
    • Energy Balance
    • Macronutrients Simplified
    • All Diets Work
    • How To Lose 27 Pounds Eating Twinkies
    • The McDonald's Diet: Lose 17 KG in 90 Days
    • Why High Protein Dieting Makes Life Easier
    • Where To Get Your Protein From?
    • How Many Meals For Weight Loss?
    • The 80-20 Rule
    • Protein Requirements For Fat Loss

    Tracking, Measuring and Recording Progress

    • Overview: Welcome To Tracking And Measuring
    • Taking Perfect Progress Photos
    • Simple Equipment For Tracking Body Measurements

    Customizing Your Own Meal Plan

    • The Goal? Build Muscle Or Lose Fat?
    • Finding Your Body Fat Percentage
    • Cutting & Bulking Expectations
    • Step 1. Calculate Daily Calories (TDEE)
    • Step 2. Calculate Daily Target Calorie Intake
    • Step 3. Calculate Macronutrient Targets (Male & Female Examples Included)
    • The Best Macronutrient Calculator
    • Step 4. Make A List Of The Foods You Will Enjoy
    • Step 5. Building Your Own Meal Plan (Part 1)
    • Step 5. Building Your Own Meal Plan (Part 2)

    Downloadable Meal Plans To Customize (With User Guide)

    • Meal Plan User Guide (Version 1.0.0)
    • 2,000 Calorie Meal Plan ("Cutting" Male)
    • 3,500 Calorie Meal Plan ("Bulking" Male)
    • 1,500 Calorie Meal Plan ("Cutting" Female)
    • 2,000 Calorie Meal Plan ("Bulking" Female)

    Tips, Strategies, Resources

    • Salad Toppings And "Hidden" Calories
    • How Bites, Licks, Tastes Can Ruin Fat Loss Progress
    • "It Was Only An Innocent Chicken Salad"
    • Which One? Measuring "Cooked" Vs "Raw" Meat
    • Hidden Calorie Example List
    • Managing Cutting & Bulking Plateaus
    • Smashing Plateaus Checklist
    • How To Eliminate Hunger When Dieting
    • How Clean Calories Are Ruining Fat Loss Progress
    • Top 9 Foods That Will Keep You Satiated
    • How To Melt The Last 10 Pounds Of Fat
    • Weight Loss: A Sprint Or Marathon?
    • Meal Prep Equipment List

    Cheat Meal Tips and Strategies

    • Should You Have A Cheat Meal?
    • Cheat Meal Guidelines

    Meal Plan Friendly Receipes

    • Pumpkin Protein Pancakes (292 Calories: 36P / 21C / 8F)
    • Protein Berry Bread Pudding (533 Calories: 52P / 49C / 13F)
    • Protein Cookie Dough Overnight Oats (450 Calories: 21P / 57C / 18F)
    • Maple Walnut Protein Muffins (176 Calories: 15P / 15C / 7F)
    • Honey-Glazed Chicken (216 Calories: 39P / 10C / 2F)

    Additional Resources

    • Scientific References

    Instructors

    Mr Brad Newton

    Mr Brad Newton
    Instructor
    Freelancer

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