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 |