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    Forrester Baseline

    Uploaded by

    Austin Bridges
    The document provides sample meal plans for both training days and non-training days. The training day meal plan consists of 6 meals including options like oatmeal, eggs, chicken, rice, beans, and protein shakes. The non-training day meal plan consists of larger meals with options like steak, hashbrowns, beef, turkey, salad, and egg whites. The meals aim to provide balanced macros and portions for muscle building on training days and slightly larger meals for rest days.

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    Forrester Baseline

    Uploaded by

    Austin Bridges
    7 views3 pages
    The document provides sample meal plans for both training days and non-training days. The training day meal plan consists of 6 meals including options like oatmeal, eggs, chicken, rice, beans, and protein shakes. The non-training day meal plan consists of larger meals with options like steak, hashbrowns, beef, turkey, salad, and egg whites. The meals aim to provide balanced macros and portions for muscle building on training days and slightly larger meals for rest days.

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    The document provides sample meal plans for both training days and non-training days. The training day meal plan consists of 6 meals including options like oatmeal, eggs, chicken, rice, beans, and protein shakes. The non-training day meal plan consists of larger meals with options like steak, hashbrowns, beef, turkey, salad, and egg whites. The meals aim to provide balanced macros and portions for muscle building on training days and slightly larger meals for rest days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    7 views3 pages

    Forrester Baseline

    Uploaded by

    Austin Bridges
    The document provides sample meal plans for both training days and non-training days. The training day meal plan consists of 6 meals including options like oatmeal, eggs, chicken, rice, beans, and protein shakes. The non-training day meal plan consists of larger meals with options like steak, hashbrowns, beef, turkey, salad, and egg whites. The meals aim to provide balanced macros and portions for muscle building on training days and slightly larger meals for rest days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    Forrester

    Training Days
    Meal 1 Oatmeal 60g Or
    1 whole egg
    8oz Egg whites

    Meal 2 “Flat out” Wrap: 2 wraps Or


    Chicken 5 oz
    Jasmine rice 60g

    Meal 3 Chicken 5oz Or


    Jasmine Rice 100
    Black beans 100g

    Meal 4 (pre workout) Hamburger bun: 2 buns Or


    93/7 Ground Beef 7oz

    Meal 5 (post workout) Oatmeal 60g Or


    Whey protein 35g

    Meal 6 1 whole bagel (any kind)


    Non fat or Light cream cheese 20g Or

    Non training days

    Meal 1 Sirloin steak 4oz


    Hashbrowns 180g
    Egg whites 6oz

    Meal 2 Flat out wraps: 2 wraps


    Chicken 5oz
    Guacamole 4oz

    Meal 3 Hamburger bun: 1 bun


    93/7 beef or Turkey 5oz
    Light Mayo 20g

    Meal 4 93/7 beef or Turkey 5oz


    Mixed salad w/10g olive oil

    Meal 5 Chicken 4oz


    Black beans 100g
    Meal 6 35 cal bread: 4 slices
    PB2 powder 30g
    Sugar free strawberry jelly: as much as you like
    35 Cal Bread: 5 slices
    10oz egg whites
    Berries 70g

    94% fat free popcorn: entire bag


    Chicken 6oz

    Chicken 6oz
    Potato (any kind) 200g
    Green veggies 3oz

    93/7 Ground beef 7oz


    Shredded hashbrowns 220g

    Cream of wheat 55g


    Banana 3oz
    Whey protein 35g

    Oikos triple zero yogurt (any flavor) 300g


    PB2 powder 20g

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