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Meal 1

Protein Powder Whey Protein


Oatmeal
Whole Eggs
Bagel (Whole Wheat)
Milk 2% milk Fat
Cream Cheese, regular
Sub Totals
Meal 2
Turkey Breast Meat
Egg Whites
Banana
Orange Juice
Cheese (Kraft) 2% milk
Sub Totals
Meal 3
Brown Rice
Chicken Breast
Asparagus
Corn
Carrot
Sub Totals
Meal 4
Ground Turkey extra lean
Yam
Spinach
Broccoli
Lentils
Sub Totals
Meal 5
Tuna
Protein Powder, Whey

Quantity
2 scoops
1/3 scoop
2
1
1 fl oz
2 tbsp

Calories
240
100
150
150
120
70
830

Protein
42.2
5
12.6
6
8
1.6
75.4

Carbs
8
16
1.2
33
11.2
0.9
70.3

Fat
4
2
10
1
4.8
7
28.8

2 slices
1 cup
1
8 fl oz
1 slice

45
133
105
110
45
438

7.3
26.7
1.2
0.5
4
39.7

1.8
5.3
26.7
27.0
2
62.8

0.7
0
0.6
0.0
2.5
3.8

1 c cooked
8 oz
10 spears
1/2 Cup
1

150
392
40
89
52
723

4
70.2
4
2.7
1.2
82.1

40
0
6
20.6
12.3
78.9

0
10.1
0
1.1
0.3
11.5

8 oz
6 oz
1 cup
1 cup
1c cooked

240
180
42
46
115
623

57.6
8
5.4
4.6
9
84.6

0
41
6.8
8.6
20
76.4

2
0.2
0.4
0.4
0
3

1 can
2 scoops

191
240

42.1
42.2

0
8

1.4
4

431

84.3

5.4

100
81
120
120

3.5
14
21.1
0

3.5
3.1
4
0

8
1.2
2
13.6

421
3466

38.6
404.7

10.6
307

24.8
77.3

Sub Totals
Meal 6
Peanut Butter, Natural
Cottage Cheese, 1% Milkfat
Protein Powder
Olive Oil

1tbsp
4oz
1 scoop
1 tbsp

Sub Totals
Total

3500
Rae Exume

Ecto-Meso

393

306

77

weight: 185lbs Goal: 190lbs +


Body Fat : 10% Goal: 5 -7%
LBM : 166.5 Goal: 171 +
BMR : Katch-McArdle Formula
TDEE : 3001 Calories
Macronutrient ratio
Program : 3500 Calories
35% carbohydrates 225 grams
45% protein 225 grams
20% Fat 22.2 grams
Fiber 14 grams per 1000 calories
(included in plan)
Meal 1 = 7 am
Meal 2 = 9:30 am
Meal 3 = 12pm
Meal 4 = 3 pm
Meal 5 = 5 pm
Meal 6 - 7pm or before bed
Water intake recommended = 100oz
Please stay away from high sodium and high sugar Juices.
To maximize fat -loss I would recommend you do cardio 3 to 4 for times a week.
Use the calorie counter on the machines and try to burn about 300 - 500 calorie
at each session.