2500 CALORIES

SUPPLEMENTS CREATINE, VITAMIN D, ZINC & MAGNESIUM

Kcal
MEAL 1 WHEY SHAKE w/Water + Creatine 103
MEAL 2 (PRE WORKOUT HIGH CARB) 2 BAGELS w/ 20g NUTELLA 570
WORKOUT PRE WORKOUT POWDER - Optional N/A
MEAL 3 (POST WORKOUT HIGH CARB) BANANA + WHEY SHAKE + PROTEIN BAR 411
MEAL 4 2 ENGLISH MUFFINS + 2 EGGS + 2 EGG WHITES 513
MEAL 5 2 WHOLEMEAL WRAPS + 150G CHICKEN BREAST 610
MEAL 6 PROTEIN YOGURT + 15G DARK CHOCOLATE 251

TOTAL 2458

*ZOOM TO 90%*
Carb (g) Fat (g) Protein (g) < Can be used to estimate other meals
3 0.7 21
101.7 8.3 19.4
Protein + higher sugar carb prerably post workout to
replish glycogen + stimulate muscle protein synthesis.
53.7 7 37.3
59 13.7 34.4 (Could be swapped with pre workout meal)
60.3 11.8 57.5 Add seasoning,peppers, salsa etc for volume
23.6 5.8 24.9

Protein is very high - Can easily be pulled away

from a meal i.e less chicken in meal 5 or 1 less
301.3 47.3 194.5 shake to accomdate for a snack.
orkout to
synthesis.

Aslong as protein is atleast 1G

per 1lb of bodyweight. CALORIES IN VS CALORIES
OUT is out main focus. All else is secondary.
 2500 CALORIES

SUPPLEMENTS CREATINE, VITAMIN D, ZINC & MAGNESIUM

MEAL 1 WHEY SHAKE w/Water + Creatine

MEAL 2 (PRE WORKOUT HIGH CARB) 100G FROSTIES + 300ml SEMI SKIMMED MILK
WORKOUT PRE WORKOUT POWDER - Optional
MEAL 3 (POST WORKOUT HIGH CARB) WHEY SHAKE + X2SQUARES BAR + 200G STRAWBERRIES
MEAL 4 FRIDGE CHICKEN BREAST SANDWICH W/50% CHEESE
MEAL 5 200G LEAN MINCE + 150GBASMATI RICE + CHILLI SAUCE
MEAL 6 200G GREEK YOGURT W/WISPA BAR + BANANA

TOTAL

*ZOOM TO 80%* *Hyperlinks are used as examples*

Kcal Carb (g) Fat (g) Protein (g) < Can be used to estimate other meals
103 3 0.7 21
515 98.7 6.2 15
N/A Protein + higher sugar carb prerably post workout to
replish glycogen + stimulate muscle protein synthesis.
418 61.7 9 24
423 39.6 10.2 41.5 (Could be swapped with pre workout meal)
672 71.4 14 64.4 Add seasoning,peppers, salsa etc for volume
367 53.4 9.9 15.7

The meals demonstrated can easily be substituted /

2497 327 49 181 swapped around in different order to suit lifestyle.
t to
esis.

Aslong as protein is atleast 1G

per 1lb of bodyweight. CALORIES IN VS CALORIES
OUT is out main focus. All else is secondary.