DAILY CALORIES & MACROS
Calories: 2,200–2,250 kcal/day
Protein: 130g/day
Carbohydrates: 275g/day
Fat: 65g/day
MEAL PLAN / TRAINING & REST DAYS
BREAKFAST (8 AM)
Choice A:
- 2 whole eggs
- 2 slices whole wheat bread
- 1 medium banana
- 250ml low-fat milk
Choice B:
- 50g oats
- 250ml low-fat milk
- 1 medium banana
- 1 tbsp peanut butter
- 100g Greek yogurt
SNACK (10 AM)
Choice A:
- 200g Greek yogurt
- 30g granola or oats
- 80g berries
- 1 tsp honey
Choice B:
- 2 boiled eggs
- 2 slices whole wheat bread
- 1 medium fruit of choice
LUNCH (12–1 PM)
Choice A:
- 100g grilled chicken breast
- 200–250g cooked white rice
- Steamed broccoli or mixed vegetables (1 cup)
- 1 tsp olive oil
Choice B:
- 100g lean beef
- 200–250g cooked rice
- Mixed vegetables (1 cup)
- 1 tsp olive oil
PRE-WORKOUT SNACK (4:30–5 PM)
Choice A:
- 1 scoop whey protein
- 1 medium banana
- 2 rice cakes
Choice B:
- 1 medium banana
- 30g almonds
- 150ml low-fat milk
DINNER (7 PM)
Choice A:
- 120g grilled salmon or white fish
- 200g baked sweet potato
- Mixed salad or roasted vegetables
- 1 tsp olive oil
Choice B:
- 100g lean beef or chicken breast
- 200g cooked rice or 250g potatoes
- Steamed broccoli or mixed vegetables
- 50g avocado
Daily target: Approximately 2,200–2,250 kcal and 130g protein.
Food values and portions are approximate. Weigh rice and potatoes after cooking, and meat after cooking for consistency.
MACRO SWAPS
PROTEIN (approximately 25–30g):
- Chicken breast: 100g
- Lean beef: 100–120g
- Fish: 120–140g
- Tuna: 1 can (check drained weight and label)
- Whey protein: 1 scoop
- Greek yogurt: 250–300g (depending on brand)
CARBS (approximately 40–45g):
- Cooked white rice: 150g
- Cooked pasta: 150g
- Sweet potato: 200g
- Oats: 60g
- Whole wheat bread: 3 slices
- 1 large banana + 2 rice cakes
FATS (approximately 10–12g):
- Olive oil: 1 tbsp
- Peanut butter: 20g
- Almonds: 20g
- Avocado: 70g
- 2 whole eggs (approximately 10g fat)
ADJUSTMENT RULES
- Initial Phase (Weeks 1–2)
- Start with approximately 2,200–2,250 kcal daily.
- Prioritize consistency with food intake and training.
- Aim to consume protein throughout the day.
- Avoid skipping meals, especially around training.
- Muscle-Building Phase (Weeks 3–4 onwards)
- Aim for gradual weight gain of approximately 0.25–0.5 lb per week.
- If weight is not increasing after 2–3 weeks and strength progress is limited, add 100–150 kcal daily.
- If weight increases too quickly or waist measurements increase disproportionately, reduce 100–150 kcal and reassess.
- Training Days
- Keep carbohydrates around workouts to support energy and performance.
- Consume a protein-rich meal after training.
- Maintain daily protein intake.
- Rest Days
- Maintain protein intake.
- Keep calories relatively consistent.
- Prioritize recovery, hydration, and balanced meals.
TRACKING
- Weigh in every morning after using the bathroom and before eating.
- Compare weekly average body weight rather than individual daily readings.
- Track strength improvements in the gym.
- Take progress photos every 4 weeks.
- Measure waist and monitor changes in muscle development.
- Track food intake using a nutrition app or food diary.
- Adjust calories based on actual progress, not just scale weight.
HYDRATION & RECOVERY
- Water: approximately 2–3 liters daily, with additional fluids as needed during exercise.
- Sleep: aim for 7–9 hours every night.
- Recovery: maintain rest days and avoid excessive additional cardio.
- Consistency: prioritize proper nutrition and progressive strength training.
MAIN OBJECTIVE
BUILD LEAN MUSCLE, INCREASE STRENGTH, AND DEVELOP A LEAN ATHLETIC PHYSIQUE.