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Guidelines
Protein Intake: 3.0 – 4.0 grams per kg of bodyweight
Carbohydrate Intake: 3.0 – 4.0 grams per kg of bodyweight
Fat Intake: 1.0 – 1.5 grams per kg of bodyweight
Sample Meal Plan
Meal 1 (Breakfast):
- 2 Whole Eggs
- 6 Egg Whites (200ml liquid whites)
- 1 cup of Oatmeal
- 1/4 cup of Blueberries
Meal 2 (Snack):
- 2 servings of whey protein
- 1 Apple
- 25 Almonds
Meal 3 (Lunch):
- 150 grams of Grilled Chicken Breast
- 200 grams of Sweet Potato
- 100 grams of Mixed Vegetables
- 20 Almonds
Meal 4 (Pre-Workout):
- 150 grams of Grilled Chicken Breast
- 200g grams of Rice
Post-Workout Shake:
- 1 serving of Hydrolyzed Protein
- 60 grams of dextrose
Meal 5 (Dinner)
- 200 grams of lean steak
- 200 grams of Sweet Potato
- 100 grams of Mixed Vegetables
Meal 6 (Before Bed)
- 2 serves of Casein Protein
- 30 Grams of Natural Peanut Butter
TOTAL
Calories: 3100 /Fat:80g /Protein:310g /Carbs: 285g
