“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.”
| CALORIES | PROTEIN | CARBS | FAT | WATER |
|---|---|---|---|---|
| 1.2g per lb | 1.5g per lb | 0.4g per lb | 3-4lt | |
| 2592 kcals | 216 grams | 270 grams | 72 grams | 3-4lt |
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).
