The 3-2-3-12 Nutrition Refueling Strategy

Fuel your body, not your workouts, not your emotions, not your cravings and not even stress related moments.

This strategy enables you to identify, organize and analyze the foods & beverages you love to consume while also giving you an opportunity to limit how much you consume along with the times you consume them.

The timing of this strategy will help to reduce or even eliminate binge eating, cravings and over-eating while giving you the practice you need to improve your relationship with food that will give your body the energy it needs.

Work to own this strategy so you can gain more experience and control of fueling your body on purpose.

TIP: Limit your caloric intake during your small meals and snacks moments while also putting those meals & snacks on a time-based schedule! 

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The 3-2-3-12 Nutrition Refueling Strategy

What is the 3-2-3-12 Nutrition Refueling Strategy?  It is a strategic refueling approach where you limit your caloric intake while also putting them on a time-based schedule.

The STRATEGY

• Consume 3 Small Meals (300-500 calories);
• 2 Snack (150-300 calories);
• Every 3 hours;
• After 12-Hours of Intermittent Fasting which mostly happens during your sleeping hours.
• Don’t eat anything outside of the schedule.

The SAMPLE SCHEDULE 1 (1200-2100 Calories Daily):

1. 09:00am 300-500 Calories (Breakfast Meal)
2. 12:00pm 300-500 Calories (Lunch Meal)
3. 03:00pm 150-300 (Snack)
4. 06:00pm 300-500 (Dinner Meal)
5. 09:00pm 150-300 (Snack)
6. 12 hours of Intermittent Fasting
7. Start over at 9:00am.

The SAMPLE SCHEDULE 2 (1200-2100 Calories Daily):

1. 06:00am 300-500 Calories (Breakfast Meal)
2. 09:00am 300-500 Calories (Snack)
3. 12:00pm 300-500 Calories (Lunch Meal)
4. 03:00pm 150-300 (Snack)
5. 06:00pm 300-500 (Dinner Meal)
6. 12 hours of Intermittent Fasting
7. Start over at 6:00am.

You can work to create your refueling schedules based on eating your final meal at 7:00pm.   

The SAMPLE SCHEDULE 3 (1200-2100 Calories Daily):

1. 07:00am 300-500 Calories (Breakfast Meal)
2. 10:00am 300-500 Calories (Snack)
3. 01:00pm 300-500 Calories (Lunch Meal)
4. 04:00pm 150-300 (Snack)
5. 07:00pm 300-500 (Dinner Meal)
6. 12 hours of Intermittent Fasting
7. Start over at 7:00am.

THE CALORIES RANGES 

• 300-500 calories for your MEALS
• 150-300 calories for your SNACKS

THE LOWER CALORIE RANGE (Weight Loss)

• 3 MEALS x 300 calories = 900 calories
• 2 SNACKS x 150 calories = 300 calories
• 900 minimum MEAL calories + 300 minimum SNACK calories = 1,200 TOTAL calories for the day

THE HIGHER CALORIES RANGE (Maintenance)

• 3 MEAL x 500 calories = 1,500 calories
• 2 SNACK x 300 calories = 600 calories
• 1,500 maximum MEAL calories + 600 maximum SNACK calories = 2,100 TOTAL calories for the day

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