Gaining & Losing Weight

Gaining & Losing Weight

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To begin the program, first read through the Weight-Loss Program Overview to understand how the program works. Then, based on your body type, choose the meal plan that's right for you:

1800-Calorie Meal Plan: Developed for the average male, age 20 to 60 year old, height ranging from 5’ 4” to 5’ 10”, weighing 180 to 260 pounds, with a sedentary or light activity desk job. Assumes the user exercises four to five days per week doing a combination of cardiovascular exercises (two to three hours per week) and strength training (three to four hours per week).

2100-Calorie Meal Plan: Developed for the average male, age 20 to 60 year old, height ranging from 5’ 11” to 6’ 3”, weighing 190 to 350 pounds, with a sedentary or light activity desk job. Assumes the user exercises four to five days per week doing a combination of cardiovascular exercises (two to three hours per week) and strength training (three to four hours per week).

Coming Soon—More Healthy Meal Plans: We haven't forgotten you vegetarians or ectomorphs! Throughout arch, RealJock.com will launch a Vegetarian Weight-Loss Program, a Weight-Gain Program, and a Vegetarian Weight-Gain Program.
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