
“This sample nutrition plan is designed to be followed alongside weeks 3 and 4 of The Rip Down.
It is based on a target body weight of 180lbs.”
SAMPLE MACRONUTRIENT TARGETS
PROTEIN | FAT | CARBS | WATER |
---|---|---|---|
1.2g per lb | 0.4g per lb | 0.9g per lb | 3-4lt |
216g | 72g | 162g | 3-4lt |
Breakfast 1:
1 scoop Myprotein Total Protein Blend in water
3 capsules daily multivitamin
3 capsules Omega-3
1 capsule vitamin D3
Breakfast 2:
4 large scrambled eggs
2 slices wholemeal bread
Mid-Morning Snack:
Lunch:
1 can tuna in spring water
2 handfuls mixed leaf salad
2 tbsp light mayo
1 large orange
Pre Workout:
1 scoop RedCon1 Total War
Post-Workout:
1 scoop Myprotein Total Protein Blend in water
5g creatine monohydrate
1 medium apple
Dinner:
200g chicken breast fillets
200g sweet potato
100g mixed vegetables
80g broccoli & cauliflower florets
2 tbsp Nando’s peri-peri sauce
250g low fat cottage cheese
The sample nutrition plan above provides 216 grams of protein, 73 grams of fat, and 163 grams of carbohydrates.