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