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Training Days:
6 meals/day + pre-/post workout carb/protein supplement
Total Calories: 4500 kcal/day, 650 kcal per meal (6 meals) + 600 kcal for pre-/post-workout
Protein: 220 grams/day; 28.3 g per meal (6 meals) + 50 g for pre-/post-workout
Carbohydrates: 567.5 grams/day; 78 g per meal (6 meals) +100 g for pre-/post-workout
Fat: 150 grams/day; 25 g/meal (6 meals)
Non-Training Days:
7 meals/day
Total Calories: 4500 kcal/day, 643 kcal per meal
Protein: 220 grams/day; 31.4 g per meal
Carbohydrates: 567.7 grams/day; 81 g per meal
Fat: 150 grams/day; 21.4 g/meal
Meal #
Meal 1
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
2
2
1 c.
1 c.
1 c.
1 tbsp.
12.0
8.0
6.0
1.0
1.0
0.0
2.0
0.0
26.0
34.0
14.0
0.0
10.0
0.0
2.0
0.0
0.0
14.0
28.0
76.0
26.0
12.0
0.0
0.0
2.0
14.0
1.0
40.0
0.0
16.0
2.5
4.0
15.0
2.0
11.0
0.0
8.5
2.0
0.0
Meal 2 Totals:
29.0
77.5
23.5
2 oz.
1
1/3 c.
1 tbsp.
1/2
2 tbsp.
1
1 tbsp.
16.0
5.0
4.6
0.0
0.5
0.0
1.0
0.0
27.1
0.0
30.0
13.2
1.0
2.5
2.0
29.0
0.0
77.7
1.0
5.0
0.7
3.0
0.0
0.0
0.0
14.0
23.7
2 oz.
1 oz.
2 slices
1 tbsp.
1/2 c.
1/2
1/2 c.
3
14.0
7.0
6.0
0.0
0.0
0.5
0.5
3.0
31.0
0.0
30.0
26.0
0.0
0.5
2.5
6.0
12.0
77.0
1.0
9.0
2.0
11.0
0.0
0.0
0.0
0.0
23.0
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
21.0
1.0
3.4
4.0
0.0
0.0
0.0
36.0
27.5
11.0
0.0
0.0
1.5
0.0
1.3
0.0
8.0
14.0
29.4
74.5
24.8
18.0
4.8
3.0
1.0
0.0
0.0
0.0
0.0
36.0
8.0
2.0
2.0
1.5
1.5
6.0
0.0
3.0
0.0
0.0
0.0
3.5
Meal 1 Totals:
Meal 2
Meal 3
Meal 4
PreWorkout
Supp.
(Meal 5)
2
1 tbsp.
1 tbsp.
1/2 oz.
1/2 c.
1
50 g
1 1/4 scoop
dextrose
Precision Protein
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 5)
50 g
1 1/4 scoop
dextrose
Precision Protein
Post-Workout Totals:
Meal 6
3 oz.
6 oz.
2/3 c.
1/2 c.
2 tsp.
1 tbsp.
Meal 6 Totals:
Meal 7
3 oz.
6 oz.
1 c.
1 c.
2 c.
1/2 c.
1/2 oz.
grilled salmon
baked potato
asparagus tips
baby spinach leaves, tossed w/
green leaf lettuce
sliced cucumber
lite olive oil vinaigrette
Meal 7
1 c.
1/2 c.
1 tbsp.
unsweetened blueberries w/
sliced strawberries
flaxseed oil
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe
1.0
0.5
0.0
28.3
19.0
5.0
0.0
75.0
1.0
0.0
14.0
27.5
222.8
891.2
4501.9
19.8%
220.0
1.0
220 g
562.7
2250.8
151.1
1359.9
50.0%
30.2%
2.6
567.5 g
0.7
150 g
Meal #
Meal 1
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
1/2 c.
1 c.
1/2 c.
3/4 scoop
1/2 c.
1 tbsp.
1 tsp.
5.0
2.0
6.0
15.0
1.0
0.0
0.0
7.0
25.0
26.0
1.5
17.0
0.0
0.0
4.0
0.0
2.0
0.8
0.0
14.0
5.0
29.0
76.5
25.8
6.0
12.0
0.0
8.0
1.0
1.0
0.0
0.0
55.0
20.0
5.0
0.0
10.0
8.0
0.0
27.0
76.0
23.0
6.0
10.0
11.0
1.0
26.0
4.0
15.0
29.0
2.0
16.0
6.0
0.0
Meal 3 Totals:
28.0
74.0
24.0
18.0
5.0
0.0
0.0
0.5
2.0
3.0
1.0
29.5
0.0
27.0
0.5
0.5
2.5
8.5
23.0
16.0
78.0
3.6
2.0
2.5
0.0
0.0
14.5
1.5
0.0
24.1
0.0
25.0
50.0
2.5
0.0
1.3
25.0
52.5
1.3
0.0
25.0
50.0
2.5
0.0
1.3
Post-Workout Totals:
25.0
52.5
1.3
12.0
8.0
2.0
6.0
1.0
0.0
1.0
0.5
0.0
1.0
31.5
0.0
2.0
25.0
20.0
1.0
2.0
5.0
1.5
6.0
15.0
77.5
0.8
8.0
0.0
2.0
0.0
0.0
0.0
0.0
14.0
0.0
24.8
19.5
4.0
2.1
0.5
0.5
0.0
46.0
1.2
6.0
3.5
3.0
2.0
4.4
0.0
0.0
Meal 1 Totals:
Meal 2
1
3
2 tsp.
1
1 c.
Meal 2 Totals:
Meal 3
Meal 4
PreWorkout
Supp.
(Meal 5)
2 slices
2 tbsp.
10 oz.
1
3 oz.
1
1/2 tbsp.
1/2 c.
1/2
1/2
1 oz.
1 c.
50 g
1 1/4 scoop
dextrose
Precision Protein
Pre-Workout Totals:
PostWorkout
Supp.
(Meal 5)
Meal 6
Meal 7
50 g
1 1/4 scoop
1 1/2 oz.
1 oz.
5 pieces
1 c.
1 c.
2 c.
1
1/2
1 oz.
1
3 oz.
1 c.
1 tbsp.
1/2 c.
1/2 c.
dextrose
Precision Protein
Meal 7
1/2 c.
1 c.
1 tbsp.
broccoli
unsweetened blueberries
flaxseed oil
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
*recipe
1.0
1.0
0.0
28.6
2.0
19.0
0.0
77.7
0.0
1.0
14.0
24.4
223.6
894.4
4491.5
19.9%
220.0
1.0
220 g
564.7
2258.8
148.7
1338.3
50.3%
29.8%
2.6
567.5 g
0.7
150 g
Meal #
Meal 1
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
2 slices
2 tbsp.
1
1/2 c.
1 c.
6.0
8.0
1.0
14.0
1.0
26.0
5.0
27.0
4.0
20.0
2.0
18.0
0.0
2.0
0.0
30.0
82.0
22.0
19.0
10.0
1.0
0.0
42.6
15.0
25.0
0.0
6.8
0.0
0.0
14.0
Meal 2 Totals:
30.0
82.6
20.8
16.3
8.0
6.0
0.0
0.0
0.5
2.0
1.0
1.0
34.8
0.0
2.0
26.0
1.0
0.5
2.5
22.0
12.0
14.0
80.0
2.5
8.0
2.0
5.0
0.0
0.0
6.0
0.0
0.0
23.5
15.0
10.0
6.0
1.0
0.0
0.0
1.5
15.0
26.0
27.0
11.0
0.0
0.8
3.0
2.0
0.0
0.0
14.0
Meal 4 Totals:
32.0
80.5
19.8
shrimp
broccoli florets
sliced carrots
chopped onion
sliced mushrooms
soy sauce
almonds
sesame seeds
steamed brown rice
Meal 5 Totals:
15.0
1.0
0.5
0.5
2.0
1.0
6.0
1.3
4.8
32.1
0.0
2.0
6.0
3.0
2.0
1.0
6.0
1.8
55.2
77.0
0.0
0.0
0.0
0.0
0.0
0.0
14.0
3.5
2.4
19.9
5.0
20.0
6.0
0.0
0.0
1.0
7.0
2.0
26.0
0.0
16.0
29.0
4.0
1.0
2.0
14.0
0.0
0.0
Meal 6 Totals:
32.0
80.0
21.0
20.0
1.0
0.5
0.0
8.0
2.3
4.0
0.0
1.0
36.8
0.0
2.0
6.0
0.0
40.0
0.0
19.0
0.0
15.0
82.0
1.3
0.0
0.0
14.0
1.0
1.8
1.0
4.0
0.0
23.1
227.7
910.8
4518.1
20.2%
220.0
564.1
2256.4
150.1
1350.9
49.9%
29.9%
Meal 1 Totals:
Meal 2
Meal 3
Meal 4
Meal 5
Meal 6
Meal 7
2
10 oz.
1
1 tbsp.
2 1/2 oz.
1 oz.
2 slices
1 tbsp.
1/2 c.
1/2
6 oz.
1 c.
1 c.
3/4 scoop
10 oz.
1/2 c.
1
2 tsp.
1 tbsp.
5
1/2 c.
1/2 c.
1/2 c.
1 c.
1 tbsp.
1 oz.
1/2 oz.
1 1/4 c.
1/2 c.
1 scoop
1/2 c.
1 tbsp.
1 tbsp.
1
2 1/2 oz.
1/2 c.
1/2 c.
1 tbsp.
2 oz.
1 tbsp.
1
1 tsp.
1
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
1.0
220 g
2.6
567.5 g
0.7
150 g
Meal #
Meal 1
Amt.
Food Item
Protein (g)
Carbs (g)
Fat (g)
2
1 c.
8 oz.
1 tbsp.
19.0
6.0
8.0
0.0
42.6
26.0
12.0
0.0
6.8
2.0
0.0
14.0
33.0
80.6
22.8
10.0
0.0
20.0
1.0
1.0
0.0
14.0
16.0
2.0
27.0
20.0
0.0
8.0
0.0
1.0
0.0
0.0
14.0
Meal 2 Totals:
32.0
79.0
23.0
16.2
8.0
0.0
0.0
0.5
6.0
0.5
1.0
0.5
32.7
0.0
2.0
1.5
0.5
2.5
26.0
6.0
29.0
11.0
78.5
2.5
8.0
7.5
0.0
0.0
2.0
0.0
0.0
0.0
20.0
24.0
1.0
0.0
1.0
2.1
0.0
1.0
0.0
48.0
1.0
5.0
1.2
0.0
25.0
1.5
0.0
3.0
0.0
4.4
14.0
0.0
29.1
80.2
22.9
6.0
8.0
14.0
1.0
3.8
26.0
5.0
4.0
10.0
33.8
2.0
18.0
2.0
0.0
2.3
32.8
78.8
24.3
25.0
0.0
6.0
1.0
0.0
20.0
0.0
26.0
27.0
8.0
1.0
14.0
2.0
0.0
0.0
32.0
81.0
17.0
21.0
6.0
2.5
4.0
0.0
1.0
0.0
48.0
20.5
11.0
0.0
4.0
7.0
0.0
1.0
0.0
11.0
0.0
Meal 1 Totals:
Meal 2
Meal 3
Meal 4
1 c.
1 tbsp.
1 scoop
1
1 c.
1 tbsp.
2 1/2 oz.
1 oz.
1 1/2 tbsp.
1/2 c.
1/2
2 slices
1/2 c.
1
1/2 oz.
3 oz.
8 oz.
1 tbsp.
1 c.
1 tbsp.
1 tbsp.
1
Meal 5
2 slices
2 tbsp.
1/2 c.
1 c.
1 1/2 oz.
Meal 5 Totals:
Meal 6
1 pkg.
1 tbsp.
1/2 c.
1
1/2 tbsp.
Meal 6 Totals:
Meal 7
3 1/2 oz.
8 oz.
1/2 c.
1/2 c.
1 tbsp.
1
grilled salmon
baked potato
corn
green peas
butter
apricots
Meal 7 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
34.5
83.5
19.0
226.1
904.4
4491.8
20.1%
220.0
1.0
220 g
561.6
2246.4
149.0
1341.0
50.0%
29.9%
2.6
567.5 g
0.7
150 g
*recipe