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 |