Body Recomp Diet - VD

Example Lean Protein Sources:

Chicken or turkey breast

Client Name VD Fish

BMR 1540 Tofu and other low-fat soy products

Whey & Casein

Body Weight 70 kg 154 lbs Lean Chicken/Mutton

Egg whites

Goal Body Recomp Macros Breakdown Fat free or low-fat dairy

(Lean Muscle Gain)

Maintenance Cals ~2100 Protein 170 grams Example Veggie Options:

Daily Surplus - 15% ~300 Carbs 280 grams Broccoli

Spinach

Total Daily Cals 2400 Fats 66 grams Lettuce

Onions

Supplements Omega 3 - Tomatoes

1000mg, Vit D Peppers

Zucchini

Squash

Meal Number Training Day Meal Protein Meal Carbs (150g) Fats (66g) Cauliflower

Time (170G) Celery

Carrots

1(Pre-Workout) 5:50 AM 25g (Whey Iso) 30g (2 Toasts, small 0 Cucumbers

serving Fruit)
Example Healthy Carbohydrate Sources:
2(Post Workout) 9 AM 45g (1.5 whey, Egg 100g (Fruit, dates, 25-30g (10-15 Fruit

Whites, Cheese) rice, bread, cereal, Almonds/walnuts, Whole grain bread

Oat meal) Fiber - cheese, Yolks, Whole grain rice

Chia Seeds butter) Oatmeal

(Soaked) Sweet potatoes

Pasta

3 2 PM 30 g (Chicken, egg 75g (1 cup Rice, 2 20g (Olive Oil, Corn

whites, fish, Tofu, chapati, 2 cups coconut oil/rice Whole grain crackers and wraps
Paneer, Black Veggies) bran oil)
beans) Example Healthy Fat Sources:
Nuts

4 9 PM 30g (Chicken, egg 75g (1 cup Rice, 2 20g (Olive Oil, Nut butters

whites, Fish, Tofu, chapati, 2 cups coconut oil/rice Canola oil

Paneer, Black Veggies) bran oil) Olive oil

beans) Flaxseed oil

Avocado
5 10 PM 40g Casein ~ ~