WEEKS 1/2 SAMPLE MEAL PLAN (BEACH BUM)

WEEKS 1/2 SAMPLE MEAL PLAN (BEACH BUM)


Russ Howe PTI

“This sample nutrition plan is built using the nutrition overview of Beach Bum. Refer back to the overview if you’d like to set up different targets.

It is based on a target body weight of 120lbs.”


SAMPLE MACRONUTRIENT TARGETS

PROTEINFATCARBS
*1.2g per lb*0.4g per lb*1.2g per lb
144 grams48 grams144 grams
Track your foods using My Fitness Pal or Carbon Diet Coach.

BREAKFAST

3 scrambled eggs.
1 scoop Bodybuilding Warehouse Whey 80 in water, 3 capsules Bodybuilding Warehouse Omega-3, 1 capsule Bodybuiling Warehouse Vitamin D3, 1 capsule Bodybuilding Warehouse Multivitamin.

LUNCH

1/2 can tuna in spring water, 2 slices wholemeal bread, handful mixed salad, 1tbsp mayo.
1 banana.
165g Muller Light yogurt.

PRE-WORKOUT

1 scoop Adapt Nutrition PreTrainV2

POST-WORKOUT

1 scoop Bodybuilding Warehouse Whey 80 with 5g Bodybuilding Warehouse Creatine Monohydrate in water.
17 pieces Haribo Gold Bears.

DINNER

150g diced chicken breast, 40g long grain white rice, 40g sliced mixed peppers, 40g green beans, 40g peas, 2tbsp peri-peri sauce.
1 pot Hartley’s ten calorie jelly pot.

Our targets were 144g protein, 48g fat and 144g carbohydrates. This sample meal plan gives us 142g protein, 44g fat and 147g carbs. Job done!

Back to main program screen.


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