THE RIP DOWN SAMPLE MEAL PLAN (PHASE 2)

Nutrition plan for The Rip Down: Phase 2 (male).

The Rip Down nutrition overview

Russ Howe PTI

“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

PROTEINFATCARBSWATER
1.2g per lb0.4g per lb0.9g per lb3-4lt
216g72g162g3-4lt
Track your foods in My Fitness Pal or Carbon Diet Coach.

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:

1 Quest bar

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.

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