What is the Hammer and Chisel meal plan? Is it east to follow? Will I be hungry all day?
In this post I’m going to explain the Hammer and Chisel meal plan, and if you have any questions, ask away in the “comments” section below in the bottom of the post.
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I’m currently on Day 7 of the Hammer and Chisel workout program and so far I’m loving it. The workouts are different, but in a good way.
On thing I’ve always struggled with was sticking to meal plans. I could follow the workout schedule, but when it came to following the nutrition guides and meal plans, I always fell short.
One thing I’ve learned is that eating the right foods is more important than working out. Working out, but eating like crap cancel each other out and you’ll never see results until you commit to both.
Hammer And Chisel Meal Plan – Step 1
The first step of the meal plan is to figure plan you are on. Your plan will determine your daily calorie intake range and also you food container breakdown. Each plan is based on gender, weight, your daily activity level, and your goals (lean out, maintain weight, build muscle).
It’s based on a points system the 4 variable I mentioned above. If I use myself as an example, here’s what my Hammer and Chisel meal plan score total looks like:
- +2 pts for being male (females get a +1)
- +3 pts because I’m in the 161-180 lbs. weight range
- -1 pt because my daily activity is low (not including the workout)
- 0 pts because my goal is to maintain my weight
Which makes my score 4, putting me on “Plan D” and in the 2,100-2,399 calories a day range.
That’s pretty simple to figure out. What comes next is the hard part, action sticking to the plan.
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SEE ALSO: What Comes With The Hammer And Chisel
Hammer And Chisel Food Container System
I’ll be honest, when I first heard the idea of putting my food portions in containers, I thought it was stupid…”ain’t nobody got time for that!”
At the time of this writing, I’ve been following the Hammer and Chisel meal plan for 7 days and I love it. It takes out all of the guesswork out of the equation. The food container system tells me exactly what to eat, and how much to eat.
Hammer And Chisel Meal Plan – Is It Enough Food?
For my plan (Plan D), here’s what I’m supposed to eat every day:
- 6 green containers – Veggies
- 4 purple containers – Fruits
- 6 red containers – Protein
- 4 yellow containers – Carbs
- 1 blue container – Healthy fats
- 1 orange container – Seeds & Dressings
This is a lot of food. My first day on the Hammer and Chisel meal plan I was surprised to find out that this was more food that I would normally eat. I also learned that I was not eating enough vegetables or carbs.
After just a few days on the meal plan I felt my energy levels skyrocket!
It’s about cutting out the junk, and replacing it with healthy options, in the correct portion sizes, and with the correct ratios of different food groups.
Many people think “carbs” are bad. This isn’t true. Carbs are the body’s main source of energy. We need carbs. But they should be healthy carbs, i.e., sweet potatoes, oatmeal, etc.
Inside of the the Hammer and Chisel Program And Nutrition Guide there is a long list of foods to eat for each group. This makes things super easy. if you’re not sure what to eat, just refer to the list to give you some ideas.
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Hammer And Chisel Meal Plan Breakfast Example
I took a picture of what I had for breakfast.
- 3 eggs with turkey bacon = 2 red containers
- Whole grain english muffin = 2 yellow containers
- Kiwi, strawberries, raspberries, blueberries = 2.5 purple containers
That was a pretty big (and delicious) breakfast. I keep track of my daily containers using an app on my phone. It’s actually a 21 Day Fix app but works well for tracking my container consumption. It’s super simple!
Contrary to popular belief about meal plans, this is a lot of food. I’m actually eating more than I normally eat, and healthier food choices.
Meal planning does take some time and effort. It’s easy to say, “I don’t have time for this.” But what it comes down to priorities. This is a plan that WORKS, but it will be up to you to but in the time and effort to follow the plan.
No, it’s not easy (it’s simple, but not easy). If you follow the plan, you WILL get results (or your money back).
The Hammer and Chisel Program and Nutrition Guide provides a nice list of what food to eat, along with some recipes and meal planning ideas, but if you’re looking for additional ideas, I recommend Autumn Calabrese’s book FIXate which contains 101 different recipes that all tie into the Hammer and Chisel meal plan and includes portions sizes and what containers you’ve used in your meal. This makes things super simple.
Make a plan. Stick to it. And trust in the process. It works!