22 Minute Hard Corps Nutrition

If you want AMAZING results from this workout, it will come from our 22 Minute Hard Corps Meal plan.

I am putting this new program to the ultimate test to see if I can get a six pack and maintain it with just 22 minutes a day of exercise. I know that in order to do that, nutrition must be ON POINT! So I’ve been putting together some 22 minute hard corp meal plans that follow the guidelines in the book but also ones that I can live with.

In this video below, I’m going to start by giving you some highlights from the nutrition field guide called Rations for Results. Then I’m going to give you 3 quick steps to get started with your meal plan.

22 Minute Hard Corps Nutrition Simplified video:

Step 1 – Calculate your score to determine your plan

22 Min Hard Corps Meal plan in Calories and Macros

You may notice that the nutrition guide will give you your daily calorie goal but it doesn’t list the macro nutrients (protein/carbs/fats) you need to eat to reach that goal. Instead, it uses the Portion Fix food containers to show you the balance of foods you need to eat.

If you’re like me, and would prefer to track your meal plans based on calories and macros, I can help.

I converted each of the 5 plans from the field guide from containers to macros.

Plan 1 (1200-1499 calories)

100g carb, 140g protein, 50g fats = 1409 calories

Plan 2 (1500-1799 calories)

124g carb, 175g protein, 54g fats = 1677 calories

Plan 3 (1800-2099 calories)

148g carb, 210g protein, 63g fats = 1995 calories

Plan 4 (2100-2399 calories)

176g carb, 245g protein, 66g fats = 2283 calories

Plan 5 (2400-2699 calories)

200g carb, 280g protein, 70g fats = 2551 calories


How to get AMAZING results – My plan of attack:

I definitely am pushing myself hard in the workouts… there’s no time for rest and I remind myself that it’s only 22 minutes. ANYONE can push themselves for 22 minutes a day.

When it comes to nutrition, I’m going to start off at around 2100-2200 calories a day for several weeks. I will be tracking my results EVERY week and watching to see if I make consistent progress of if it starts to really slow down.  This is fewer calories than I typically eat but the workouts are also much shorter.

I anticipate that I’ll need to change up my calories, and possibly even my macros at some point to keep breaking through plateaus.

When I trained for my physique competition, I changed up my meal plan about every 3 weeks. I was eating everywhere from 2100 calories all the way up to 2600, but with much more exercise.

Below, I’m sharing with you the meal plan I’m starting with. It’s pretty clean, based on minimally processed whole-foods. But I decided to create some alternate meal plans for when I want pizza, Chipotle, or ice cream 🙂

Since I know that the 22 Minute Hard Corp meal plans are based on a macro goal of 40% protein, 30% carb, 30% fat, I can work these foods in.

So in a way, this is a flexible dieting approach to 22 Minute Hard Corps.

This is NOT found in the guide, these are purely what I plan to test out.

2100 Calorie Meal Plan for 22 Minute Hard Corps

I fall into Plan 4 which is 2100-2399 calories. The nutrition guide gives you a break down of containers (which symbolize food groups) but I went ahead and converted it to calories and macros. Based on my discussions with the master nutritionists at Beachbody, I was able to make these conversions.

I don’t have anything against the containers, I just like building my meal plans in My Fitness Pal using calories & macros.

22 Min Hard Corps 2100 calorie Meal plan

2200 Calorie Meal Plan for 22 Min Hard Corp with Pizza

I decided to mix things up and also create a meal plan that allows me to eat some pizza for dinner! I made some adjustments here so that it still matches the macro nutrient goals!

Since I know that the 22 min hard corp macro goals are (40% protein, 30% carb, 30% fat), I can make this work!

22 Min Hard Corps 2200 calorie meal plan with pizza

2200 Calorie Meal Plan for 22 Min Hard Corp with Chipotle

I love eating at Chipotle so I made a meal plan that works it in for lunch!  This one also fits with the 22 min hard corp macro goals are (40% protein, 30% carb, 30% fat)!

22 Min Hard Corps 2200 calorie meal plan with chipotle

2200 Calorie Meal Plan for 22 Min Hard Corp with Ice Cream

For the days I want a treat,  made a meal plan that works in a skinny cow ice cream sandwich!  This one also fits with the 22 min hard corp macro goals are (40% protein, 30% carb, 30% fat)!

22 Min Hard Corps 2200 calorie meal plan with Ice cream sandwich

Is it possible to get a sixpack in only 22 minutes a day while eating the occasional pizza & ice-cream?

Check back to find out!
I’ll be sharing my results here, along with all the people I’m coaching through the program!

Want help with your meal plan?  Let’s get started:

22 Min Hard Corps Application

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