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    ShockingFit Lean Gains

    Uploaded by

    mororge
    The document outlines the meals and macronutrient breakdown for both a workout day and rest day. The workout day consists of 4 meals with various proteins, grains, vegetables and nuts. The rest day consists of 2 larger meals with fewer eggs and includes oats, chicken, rice, beans and nuts. Both days specify calorie, protein, carbohydrate and fat targets compared to actual intake amounts.

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    ShockingFit Lean Gains

    Uploaded by

    mororge
    8 views2 pages
    The document outlines the meals and macronutrient breakdown for both a workout day and rest day. The workout day consists of 4 meals with various proteins, grains, vegetables and nuts. The rest day consists of 2 larger meals with fewer eggs and includes oats, chicken, rice, beans and nuts. Both days specify calorie, protein, carbohydrate and fat targets compared to actual intake amounts.

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    Original Title

    ShockingFit Lean Gains (1)

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    The document outlines the meals and macronutrient breakdown for both a workout day and rest day. The workout day consists of 4 meals with various proteins, grains, vegetables and nuts. The rest day consists of 2 larger meals with fewer eggs and includes oats, chicken, rice, beans and nuts. Both days specify calorie, protein, carbohydrate and fat targets compared to actual intake amounts.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    8 views2 pages

    ShockingFit Lean Gains

    Uploaded by

    mororge
    The document outlines the meals and macronutrient breakdown for both a workout day and rest day. The workout day consists of 4 meals with various proteins, grains, vegetables and nuts. The rest day consists of 2 larger meals with fewer eggs and includes oats, chicken, rice, beans and nuts. Both days specify calorie, protein, carbohydrate and fat targets compared to actual intake amounts.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 2

    FOOD

    WORKOUT DAY
    CAL

    Meal 1 -12:00-13:00
    Oats 100g
    4 Egg white L
    Sesame, sunflower, pumpkin and flax seeds 10g
    6 x Omega 3 caps
    1x Scoop Whey
    10g Almonds
    5g cacao 100%

    Meal 2 - 16:00 - 17:00


    150g Brown rice
    150g Lean chicken breast
    133g Green beans
    20g Almonds
    Tomato and Bell pepper medium
    4 Egg white L

    Meal 3+4 - 20:00 - 21:00


    Shake: 2x Scoop whey + Glucose powdered 40g
    150g Brown rice
    133g Green beans
    150g lean chicken breast
    Tomato and Bell pepper medium
    40g Almonds
    6 Egg whites L
    1 Yolk L

    Target >
    Current >

    371.0
    56.0
    57.0
    54.0
    125.0
    61.0
    15.0
    0.0
    0.0
    0.0
    0.0
    0.0
    739.0
    132.0
    231.0
    49.6
    122.0
    44.0
    56.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    634.6

    P
    250.0
    11.0
    14.0
    1.5
    0.0
    20.0
    2.0
    1.0

    C
    200.0

    F
    70.0

    66.0
    0.0
    1.5
    0.0
    9.0
    2.0
    0.5

    FOOD

    7.0
    0.0
    5.0
    6.0
    1.0
    5.0
    1.0

    Meal 1+2 -12:00-13:00


    Oats 60g
    10 Egg whites L
    Sesame, sunflower, pumpkin and flax seeds
    6 x Omega 3 caps
    1x Scoop Wheya
    5g cacao 100%
    40g Almonds
    Shake: 2x Scoops Whey

    49.5

    79.0

    25.0

    2.0
    41.0
    2.4
    4.0
    0.0
    14.0

    31.0
    1.0
    10.0
    4.0
    11.0
    0.0

    10.0
    0.0
    0.0

    63.4

    57.0

    17.0

    40.0
    1.0
    2.4
    41.0
    0.0
    9.0
    21.0
    3.0

    58.0
    31.0
    10.0
    1.0
    11.0
    9.0
    0.0
    0.0

    0.0
    7.0

    2.0
    0.0
    0.0
    7.0
    0.0
    20.0
    0.0
    5.0

    REST DAY
    CAL

    Meal 3 - 16:00 - 17:00


    50g Brown rice
    150g Lean chicken breast
    133g Green beans
    Tomato and Bell pepper medium
    3 Egg white L
    1 Yolk L
    20g Almonds

    Meal 4 - 20:00 - 21:00


    50g Brown rice
    150g Lean chicken breast
    133g Green beans
    Tomato and Bell pepper medium
    3 Egg white L
    1 Yolk L
    20g Almonds

    220.2
    140.0
    57.0
    54.0
    125.0
    15.0
    252.0
    0.0
    250.0
    0.0
    0.0
    0.0
    1113.2

    C
    150.0

    F
    70.0

    6.6
    35.0
    1.5
    0.0
    20.0
    1.0
    9.0

    39.0
    0.0
    1.5
    0.0
    9.0
    0.5
    9.0

    4.2
    0.0
    5.0
    6.0
    1.0
    1.0
    20.0

    40.0

    18.0

    2.0

    113.1

    77.0

    39.2

    48.0
    231.0
    49.6
    44.0
    42.0
    57.0
    106.0
    0.0
    0.0
    0.0
    0.0
    0.0
    577.6

    1.0
    41.0
    2.4
    0.0
    10.5
    3.0
    2.0

    11.0
    1.0
    10.0
    11.0
    0.0
    0.0
    2.0

    0.0
    7.0
    0.0
    0.0
    0.0
    5.0
    10.0

    59.9

    35.0

    22.0

    1.0
    41.0
    2.4
    0.0
    10.5
    3.0
    2.0

    11.0
    1.0
    10.0
    11.0
    0.0
    0.0
    2.0
    0.0

    0.0
    7.0
    0.0
    0.0
    0.0
    5.0
    10.0

    410.0
    128.0
    49.6
    231.0
    44.0
    252.0
    84.0
    57.0
    0.0
    0.0
    0.0
    0.0
    0.0
    1255.6

    117.4

    120.0

    34.0

    48.0
    231.0
    49.6
    44.0
    42.0
    57.0
    106.0
    0.0
    0.0
    0.0
    0.0
    0.0
    0.0
    577.6

    4.2
    2625.0
    2629.2

    0.3
    230.0
    230.3

    -6.0
    262.0
    256.0

    3.0
    73.0
    76.0

    21.4
    2247.0
    2268.4

    Target >
    Current >

    P
    250.0

    59.9

    35.0

    22.0

    2.9
    230.0
    232.9

    2.0
    145.0
    147.0

    0.2
    83.0
    83.2

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