Last updated:

25 July 2023

Sample meal plan for Phase 1 of Make Her Sweat.

russ howe pti sample meal plan

Reading time:

2 min read
Russ Howe PTI

“Take a look down below and you’ll find a sample meal plan based on the nutrition targets we set up in the nutrition overview.

These targets are built for a guy with a target body weight of 180lbs.

You can follow this “as is”, or you can create your own; as long as you hit your numbers, you’re good to go. Also, you can actually click on a food down below and I’ll show you the exact item I used when building this plan.”


CALORIESPROTEINCARBSFATWATER
1.2g per lb1.5g per lb0.4g per lb3-4lt
2592 kcals216 grams270 grams72 grams3-4lt
Track your foods in My Fitness Pal or Carbon Diet Coach.

BREAKFAST 1:

2 scoops Bodybuilding Warehouse Whey Protein with 200g fat free natural Greek yogurt and 1tsp icing sugar (whisk together).
Daily Essentials: 3 capsules Bodybuilding Warehouse Omega-3, 1 capsule Bodybuilding Warehouse Vitamin D3, 1 capsule Bodybuilding Warehouse Multivitamin.

BREAKFAST 2:

3 scrambled eggs, 2 slices wholemeal bread.

LUNCH:

1 can tuna in sunflower oil, 50g (dry weight) whole-wheat pasta, 2tbsp light mayonnaise, 1 cup mixed vegetables.
1 medium apple.

PRE-WORKOUT:

1 scoop Redcon1 Total War

POST-WORKOUT SNACK (OR MID-AFTERNOON SNACK):

17 Haribo Gold Bears
1.5 scoops Bodybuilding Warehouse Whey Protein in water with 5g Bodybuilding Warehouse Creatine Monohydrate.

EVENING MEAL:

200g diced chicken breast, 40g (dry weight) long grain white rice, 2tbsp Nando’s peri peri sauce, 1 cup mixed vegetables.
1 medium banana.
150g low fat cottage cheese with 1 cup pineapple chunks (mixed).

The sample nutrition plan above provides 2537 calories (223g protein, 255g carbohydrates, and 68g fat).

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