MALE MUSCLE GAIN – HIGH PROTEIN
Based on 80KG / 176Lbs Male
Please Note: MY247PT has sourced specialist dietary plans, macronutrient calculation guidelines and all nutrition knowledge from a Registered Dietitian.
BREAKFAST
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
Egg – 3 large |
222 |
19 |
1 |
15 |
– |
New York Bagel Bagel Thins – 1 servings of 1 bagel |
125 |
4 |
25 |
1 |
1 |
English Fat Free Greek Yoghurt – 250 g |
138 |
20 |
14 |
– |
– |
Blueberries – 100 g |
57 |
1 |
14 |
– |
2 |
TOTAL |
542 |
44 |
54 |
16 |
3 |
LUNCH
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
Chicken Breast Meat (Broilers or Fryers) – 200 g |
220 |
46 |
– |
2 |
– |
Cooked Lentils – 100 g |
165 |
8 |
19 |
7 |
7 |
Feta Cheese – 30 g |
79 |
4 |
1 |
6 |
– |
Mixed Salad Greens – 100 g |
17 |
2 |
3 |
– |
2 |
Green String Beans – 100 g |
31 |
2 |
7 |
– |
3 |
TOTAL |
512 |
62 |
30 |
15 |
12 |
DINNER
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
Yellowfin Tuna (Fish) – 200 g |
216 |
46 |
– |
2 |
– |
White Rice (Medium-Grain, Enriched) – 60 g |
216 |
4 |
47 |
1 |
1 |
Cooked Broccoli – 200 g |
108 |
4 |
14 |
6 |
6 |
TOTAL |
540 |
54 |
61 |
9 |
7 |
SNACKS
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
MyProtein Impact Whey Protein (25g) – 1 servings of 1 scoop |
104 |
23 |
1 |
– |
– |
Chicken Breast Meat (Broilers or Fryers) – 200 g |
220 |
46 |
– |
2 |
– |
White Rice (Medium-Grain, Enriched) – 60 g |
216 |
4 |
47 |
1 |
1 |
Avocado – 80 g |
128 |
2 |
7 |
12 |
6 |
TOTAL |
668 |
75 |
55 |
15 |
7 |
POST WORKOUT
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
MyProtein Impact Whey Protein (25g) – 2 servings of 1 scoop |
208 |
46 |
1 |
1 |
– |
Bulk Powders Dextrose – 50 g |
198 |
– |
50 |
– |
– |
Bananas – 100 g |
89 |
1 |
23 |
– |
3 |
Tesco Skimmed Milk – 200 ml |
70 |
7 |
10 |
– |
– |
TOTAL |
565 |
54 |
84 |
1 |
3 |
DAILY TOTALS
Food |
Calories |
Protein (g) |
Carbs (g) |
Fat (g) |
Fibre (g) |
Total |
2827 |
289 |
284 |
56 |
32 |
CLIENT DAILY TOTAL |
2800 |
280 |
280 |
62 |
0 |