Profile: 190 lbs. man who has more then he prefers but wants to keep or add LBM.

Training Days:
5 meals/day + pre-/post workout carb/protein supplement
Total Calories: 3000 kcal/day, 516 kcal per meal (5 meals) + 480 kcal for pre-/post-workout
Protein: 190 grams/day; 30 g per meal (5 meals) + 40 g for pre-/post-workout
Carbohydrates: 339 grams/day; 53 g per meal (5 meals) + 80 g for pre-/post-workout
Fat: 101 grams/day; 20 g/meal (5 meals)

Non-Training Days:
6 meals/day
Total Calories: 3000 kcal/day, 500 kcal per meal
Protein: 190 grams/day; 31.6 g per meal
Carbohydrates: 339 grams/day; 56.5 g per meal
Fat: 101 grams/day; 16.8 g/meal

Meal #

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1
4
1/2
1 c.
1 tbsp.

large whole egg, scrambled with

large egg whites
100% whole wheat bagel
orange juice
flaxseed oil

6.0
16.0
4.5
2.0
0.0

1.0
0.0
24.0
25.0
0.0

5.0
0.0
0.5
0.0
14.0

28.5

50.0

19.5

0.0
20.0

40.0
2.0

0.0
1.0

20.0

42.0

1.0

0.0
20.0

40.0
2.0

0.0
1.0

20.0

42.0

1.0

6.0
4.0
20.0
0.0
1.0

26.0
6.0
2.0
0.0
20.0

2.0
1.2
1.0
14.0
0.0

31.0

54.0

18.2

16.3
7.0
0.0
1.0
4.0
1.0
1.0

0.0
0.0
0.5
4.3
19.0
12.0
15.0

2.5
9.0
0.0
7.3
1.0
0.0
0.0

Meal 4 Totals:

30.3

50.8

19.8

chicken breast, stir-fried w/

broccoli florets
chopped carrots
red bell pepper
soy sauce
sesame seeds
olive oil
steamed brown rice
Meal 5 Totals:

24.0
1.0
0.5
0.5
2.0
1.3
0.0
3.0
32.3

0.0
2.0
6.0
4.5
2.0
1.8
0.0
34.5
50.8

1.6
0.0
0.0
0.0
0.0
3.5
14.0
1.5
20.6

sliced roast turkey breast

Swiss cheese
rye crispbread
lentil soup
baby spinach leaves, tossed w/
green leaf lettuce
sliced cucumber
fat-free ranch dressing
flaxseed oil
Meal 6 Totals:

17.5
4.0
1.5
8.0
1.0
0.0
0.5
0.0
0.0
32.5

0.0
1.0
20.0
20.0
2.0
2.0
1.5
4.0
0.0
50.5

1.3
4.0
0.0
2.0
0.0
0.0
0.0
0.0
14.0
21.3

194.6
778.4
3051.4
25.5%
190.0
1.0
190 g

340.1
1360.4

101.4
912.6

44.6%

29.9%

1.8
339 g

0.5
101 g

Meal 1

Meal 1 Totals:

PreWorkout
Supp.
(Meal 2)

40 g
1 scoop

dextrose
Precision Protein

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 2)

40 g
1 scoop

dextrose
Precision Protein

Post-Workout Totals:

Meal 3:
1 c.
4 oz.
1 scoop
1 tbsp.
1 c.

oatmeal (cooked)
low fat milk (1%)
Precision Protein
flaxseed oil
fresh pineapple

Meal 3 Totals:

Meal 4
2 1/2 oz.
1 oz.
1/2 c.
1/4
1/2
1 c.
1

sliced beef Eye-of-Round roast

Monterey Jack cheese
shredded lettuce
sliced avocado
large 100% whole wheat pita
baby carrots
orange

Meal 5
3 oz.
1/2 c.
1/2 c.
1/2 c.
2 tbsp.
1/4 oz.
1 tbsp.
3/4 c.

Meal 6
2 1/2 oz.
1/2 oz.
4 pieces
1 c.
1 c.
2 c.
1/2 c.
1 tbsp.
1 tbsp.

Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

Meal #

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1 piece
2 tbsp.
4 oz.
1 c.

Banana Protein Bread*

peanut butter
low fat milk (1%)
orange juice

14.0
10.0
4.0
2.0

16.0
4.0
6.0
25.0

2.0
16.0
1.2
0.0

30.0

51.0

19.2

0.0
20.0

40.0
2.0

0.0
1.0

20.0

42.0

1.0

0.0
20.0

40.0
2.0

0.0
1.0

20.0

42.0

1.0

10.0
15.0
0.0
1.0
0.5
3.5

18.0
1.5
0.0
27.0
5.0
3.0

0.0
0.8
14.0
0.0
0.0
7.0

Meal 3 Totals:

30.0

54.5

21.8

lean (96%) ground beef

100% whole wheat hamburger roll
light mayonnaise
shredded lettuce
baby spinach leaves, tossed w/
green leaf lettuce
sliced cucumber
lite olive oil vinaigrette
orange
Meal 4 Totals:

24.0
5.0
0.0
0.0
1.0
0.0
0.5
0.0
1.0
31.5

0.0
27.0
1.0
0.5
2.0
1.0
1.5
3.0
15.0
51.0

4.8
2.0
5.0
0.0
0.0
0.0
0.0
7.0
0.0
18.8

25.0
4.0
0.0
1.0
0.5

20.0
6.0
0.0
19.0
5.0

1.0
1.2
14.0
1.0
0.0

30.5

50.0

17.2

24.5
4.8
0.0
1.0
1.0
0.0

0.0
36.0
0.0
5.0
9.0
0.0

1.8
0.0
4.0
0.0
0.0
14.0

31.3

50.0

19.8

193.3
773.2
3024.4
25.6%
190.0
1.0
190 g

340.5
1362.0

98.8
889.2

45.0%

29.4%

1.8
339 g

0.5
101 g

Meal 1

Meal 1 Totals:

PreWorkout
Supp.
(Meal 2)

40 g
1 scoop

dextrose
Precision Protein

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 2)

40 g
1 scoop

dextrose
Precision Protein

Post-Workout Totals:

Meal 3:
1 c.
3/4 scoop
1 tbsp.
1
1/2 c.
1/2 oz.

nonfat yogurt, plain, blended w/

Precision Protein
flaxseed oil
medium banana
sliced strawberries
peanuts

Meal 4
4 oz.
1
1 tbsp.
1/2 c.
1 c.
2 c.
1/2 c.
1 oz.
1

Meal 5
1 pkg.
4 oz.
1 tbsp.
1 c.
1/2 c.

Myoplex Lite
low fat milk (1%)
flaxseed oil
unsweetened blueberries
sliced strawberries

Meal 5 Totals:

Meal 6
3 1/2 oz.
6 oz.
1 tsp.
1 c.
1
1 tbsp.

roast turkey breast

baked potato
butter
green beans
peach
flaxseed oil

Meal 6 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

*recipe

Meal #

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1 c.
6 oz.
1 scoop
1 c.
1 tbsp.

cooked oatmeal
nonfat milk
Precision Protein
fresh pineapple
flaxseed oil

6.0
6.0
20.0
1.0
0.0

26.0
9.0
2.0
20.0
0.0

2.0
0.0
1.0
0.0
14.0

33.0

57.0

17.0

28.0
1.0
4.5
0.0

6.0
27.0
25.0
0.0

2.0
0.0
0.5
14.0

Meal 2 Totals:

33.5

58.0

16.5

julienne sliced turkey

Swiss cheese
100% whole wheat bread
shredded lettuce
sliced tomato
light mayonnaise
baby carrots
unsweetened blueberries
Meal 3 Totals:

14.0
8.0
6.0
0.0
0.5
0.0
0.5
1.0
30.0

0.0
2.0
26.0
0.5
2.5
1.0
6.0
19.0
57.0

1.0
8.0
2.0
0.0
0.0
5.0
0.0
1.0
17.0

10.0
10.0
2.5
6.0
1.0

18.0
1.0
22.5
6.0
10.0

0.0
0.5
1.5
14.0
0.0

Meal 4 Totals:

29.5

57.5

16.0

96% lean ground beef, added to:

marinara sauce
100% whole grain pasta (uncooked wt.)
dry, grated parmesan cheese
baby spinach leaves, tossed w/
green leaf lettuce
tomato
sliced cucumber
lite olive oil vinaigrette
Meal 5 Totals:

18.0
3.8
4.0
2.3
1.0
0.0
1.0
0.5
0.0
30.6

0.0
21.0
20.0
0.0
2.0
2.0
5.0
1.5
3.0
54.5

3.6
4.5
0.0
1.8
0.0
0.0
0.0
0.0
7.0
16.9

24.0
4.0
2.0
1.0
0.0

0.0
46.0
4.0
4.0
0.0

1.5
2.0
0.0
0.0
14.0

Meal 1

Meal 1 Totals:

Meal 2
1 c.
1
1/2
1 tbsp.

low fat cottage cheese (1%)

medium banana
100% whole wheat bagel
flaxseed oil

Meal 3
2 oz.
1 oz.
2 slices
1/2 c.
1/2
1 tbsp.
1/2 c.
1 c.

Meal 4
1 c.
1/2 scoop
1 oz.
1 oz.
1 c.

nonfat yogurt, plain, blended w/

Precision Protein
low fat granola
almonds
sliced strawberries

Meal 5
3 oz.
3/4 c.
1 oz.
1 tbsp.
1 c.
2 c.
1
1/2
1 oz.

Meal 6
3 oz.
1 c.
1 c.
1
1 tbsp.

grilled chicken breast

steamed brown rice
steamed broccoli florets
apricot
flaxseed

Meal 6 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:

31.0

54.0

17.5

187.6
750.4
3010.5
24.9%
190.0
1.0
190 g

338.0
1352.0

100.9
908.1

44.9%

30.2%

1.8
339 g

0.5
101 g

Meal #

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1 c.
1 scoop
1 tbsp.
1 c.
1/2 each

nonfat yogurt, plain. blended w/

Precision Protein
flaxseed oil
berries
toasted whole wheat bagel

10.0
20.0
0.0
1.0
4.5

18.0
2.0
0.0
10.0
24.0

0.0
1.0
14.0
0.0
0.5

35.5

54.0

15.5

6.0
12.0
0.0
6.0
4.0
2.0

1.0
0.0
0.0
26.0
6.0
25.0

5.0
0.0
10.0
2.0
0.0
0.0

30.0

58.0

17.0

10.0
6.0
4.0
10.0
1.0

4.0
26.0
6.0
1.0
20.0

16.0
2.0
0.0
0.5
0.0

Meal 3 Totals:

31.0

57.0

18.5

grilled chicken breast

Swiss cheese
100% whole wheat pita (large)
light mayonnaise
shredded lettuce
diced tomato
baked tortilla chips
baby carrots
Meal 4 Totals:

16.0
8.0
4.0
0.0
0.0
1.0
3.0
0.5
32.5

0.0
2.0
19.0
1.0
0.5
5.0
23.0
6.0
56.5

1.0
8.0
1.0
5.0
0.0
0.0
1.5
0.0
16.5

22.8
4.8
0.5
0.5
1.0
3.0
0.0

0.0
36.0
2.5
6.0
1.0
12.0
0.0

3.5
0.0
0.0
0.0
0.0
0.0
14.0

Meal 5 Totals:

32.6

57.5

17.5

sliced turkey breast

rye crispbread
lentil soup
baby spinach leaves, tossed w/
green leaf lettuce
tomato
fat free ranch dressing
flaxseed oil
Meal 6 Totals:

21.0
1.5
8.0
1.0
0.0
1.0
0.0
0.0
32.5

0.0
20.0
20.0
1.0
2.0
5.0
8.0
0.0
56.0

1.5
0.0
2.0
0.0
0.0
0.0
0.0
14.0
17.5

194.1
776.4
3054.9
25.4%
190.0
1.0
190 g

339.0
1356.0

102.5
922.5

44.4%

30.2%

1.8
339 g

0.5
101 g

Meal 1

Meal 1 Totals:

Meal 2
1
3
2 tsp.
1 c.
4 oz.
1 c.

large, whole egg, scrambled w/

large egg whites
olive oil
oatmeal (cooked)
nonfat milk
orange juice

Meal 2 Totals:

Meal 3
2 tbsp.
2 slices
4 oz.
1/2 scoop
1 c.

peanut butter
100% whole wheat bread
nonfat milk
Precision Protein
fresh pineapple

Meal 4
2 oz.
1 oz.
1/2
1 tbsp.
1/2 c.
1
1 oz.
1/2 c.

Meal 5
3 1/2 oz.
6 oz.
1/2 c.
1/2 c.
1/2 c.
3
1 tbsp.

beef Eye-of-Round roast

baked potato
green beans, w/
carrots
broccoli florets
apricots
flaxseed oil

Meal 6
3 oz.
4 pieces
1 c.
1 c.
2 c.
1
2 tbsp.
1 tbsp.

Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day: