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Male Build

April 29, 2014 | 0 Comments
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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

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