Eating Plans

SUMMER BEACH BODY: MENS PHYSIQUE

SUMMER BEACH BODY: MENS PHYSIQUE

Based on 80KG / 176Lbs Male

Please Note: has sourced specialist dietary plans, macronutrient calculation guidelines and all nutrition knowledge from a Registered Dietitian.

This is a Base line eating plan,  it is recommended to start with this and then see how your weight fluctuates. If you decrease in weight then you know you are in a calorie deficit, if it increases then you are overeating and in a surplus.

 

I recommend using this eating plan initially and then hiring a good online coach or nutritionist to progress from here.

BREAKFAST

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Egg – 2 Large 148 13 1 10
Cooked Spinach – 100g 40 3 4 2 2
Smoked Salmon – 2 serving (85g) 198 31 7
Cinnamon Raisin Bagels
– 1 bagel (4-1/2″ dia)
322 12 65 2 3
TOTAL 781 59 70 21 5

LUNCH

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Chicken Breast Meat
(Broilers or Fryers) – 175 g
193 40 2
White Rice (Medium-Grain, Enriched) – 60 g 216 4 47 1 1
Cooked Broccoli – 200g 108 4 14 6 6
TOTAL 517 48 61 9 7

DINNER

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Ground Beef (95% Lean / 5% Fat) – 150 g 206 32 8
Red Tomatoes (Canned) – 120 g 20 1 5 1
Sweetpotato – 200g 228 4 40 6 6
Cooked Asparagus (from Fresh) – 100g 39 2 4 2 2
TOTAL 493 39 49 16 9

Snacks throughout day

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Pineapple – 200g 96 2 2 2
Apple – 1 serving (138g) 72 19 3
Almonds – 20 almond 140 5 5 12 2
English Fat Free Greek Yoghurt – 170g 94 13 10
TOTAL 402 20 60 12 17

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
TOTAL 208 46 1 1 0

DAILY TOTALS

Food Calories Protein (g) Carbs (g) Fat (g) Fibre (g)
Total 2328 208 241 59 28
CLIENT DAILY TOTAL 2300 201 201 72 30