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EC's Workout and Bodybuilding Nutrition Plan

How to use this plan:


The daily calories given are for a person of 165 175 lbs (75 8 !g"#
$on%t sweat hitting the calories e&actly ' si(ply ad)ust up or down if you gain fat or
unintentionally lose weight#
The nutrient co(position follows what * e&plained here#
The daily protein you get with this plan is the (a&i(u( a(ount research found
useful#
The use of e&pensive whey protein powder is (ini(i+ed to the only ti(e where
science shows it%s beneficial right after your wor!out#
,ou don%t have to follow the plan li!e a slave# The last page is blan! and you can
co(bine food fro( different days into your own# -ust !eep an eye on the calories
and protein#
.hat you shouldn%t do is eat the sa(e foods for the entire wee!# ,ou need variety
to get all necessary nutrients#
There are regular sodas and )uices with so(e of the (eals/ but the rest of your
daily li0uids have to co(e fro( water or diet soft drin!s# 1therwise you overshoot
on the calculated calories#
The plan is for seven days/ but if you wor! out only for five/ you should eat the pre'
and post'wor!out reco((endations fro( the other two days as snac!s#
2ore resources:
3 ho(e wor!out plan for beginners
.hat protein is and how to use it when wor!ing out
.hat carbohydrates are and why you need the(
4verything you need to !now about fat
The copyright bit:
5eel free to copy and share this plan/ but do not alter it and post it as your own or (a!e
co((ercial use of it# 6 718 4vilcyber#
Monday
Breakfast
8 slices of whole wheat bread (8 g each" with 9 tablespoons (6 g" low'fat cottage
cheese
:everage: 1 glass low'fat (il! (75 (l"
Lunch
7 ha(burgers with condi(ents (single patty/ ;115 g each"/ s(all french fries (85 g"
:everage: 1 can regular soda (17 fl#o+#/ 88 (l"
Pre-Workout
1 banana (;1 g"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
8 chic!en breasts ((eat only/ ;1 g each"/ 1<7 cup brown rice (= g/ raw"/ (i&ed fro+en
vegetables (15 g"/ two tablespoons low'fat soy sauce (8 g"# >hocolate ice crea( as
dessert (1<7 cup/ ;6 g"
:everage: 1 glass low'fat (il! (75 (l"
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 89= ==5 = 777 17= 7685
Arotein 76 g 88 g 1 g 87 g = g 187 g
>arbs 51 g 119 g 78 g 16 g 17 g 879 g
5at 5 g 79 g g 8 g 71 g 58 g
Tuesday
Breakfast
*nstant oat(eal (75 g/ dry" prepared with 1<7 cup (175 (l" boiling water and 1<7 cup (175
(l" low'fat (il!/ adding 1 chopped banana (;1 g"/ honey (two tablespoons/ 9 g" and
non'sweetened (i&ed berries (1 cup/ 18 g"
:everage: 1 glass low'fat (il! (75 (l"
Lunch
7 whole wheat sandwiches (9 slices of bread/ ;8 g per slice" with lean tur!ey breast
slices (;11 g" and low'calorie sandwich spread (9 tablespoons/ 6 g"
:everage: 1 glass (75 (l" non'sweetened apple )uice
Pre-Workout
1 banana (;1 g"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
Tri((ed sirloin stea! (8 g" with low'fat sour crea( (1<7 cup/ ;17 g" and one large
ba!ed potato (;8 g"
:everage: 1 can regular soda (1#6 fl#o+#/ 88 (l"
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 76= 619 = 777 1 76=5
Arotein 7= g 87 g 1 g 87 g 71 g 165 g
>arbs 195 g 88 g 78 g 16 g 18 g 875 g
5at 1= g 16 g g 8 g 88 g 71 g
Wednesday
Breakfast
7 cups .heaties (7 g" or si(ilar whole grain fla!es in 1 cup (75 (l" low'fat (il!
:everage: 1 glass carrot )uice (75 (l"
Lunch
8 slices cheese pi++a (;11 g per slice fro( 19C pie"
:everage: 1 can regular soda (1#6 fl#o+#/ 88 (l"
Pre-Workout
7 (ediu( apples (;18 g each"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
7 por! loins (;18 g each" with potatoes (8 g/ raw" and 1<7 cup gravy (;17 g"#
>hocolate ice crea( as dessert (1<7 cup/ ;6 g"
:everage: .ater
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 9== 198 1= 777 786 7795
Arotein 7 g 8= g g 87 g 8 g 171 g
>arbs =5 g 19= g 5 g 16 g 77 g 887 g
5at 6 g 88 g g 8 g 7 g 67 g
Thursday
Breakfast
7 slices whole wheat bread (8 g each" with 9 tablespoons peanut butter (6 g"
:everage: 1 glass low'fat (il! (75 (l"
Lunch
7 bean burritos (per piece 1 corn tortilla/ 1<9 cup diced onions/ 7 scra(bled eggs/ 1<9 cup
blac! beans/ 7 tablespoons pico de gallo"
:everage: 1 can regular soda (1#6 fl#o+#/ 88 (l"
Pre-Workout
1 cup red or green grapes (15 g"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
1<7 pac! spaghetti (1 g" with 7 cups ready'(ade to(ato and basil sauce (75 g" (i&ed
with 1 can tuna in water (;17 g drained"
:everage: 1 glass low'fat (il! (75 (l"
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 618 ==8 19 777 76= 7711
Arotein 8 g 95 g 1 g 87 g 69 g 177 g
>arbs 58 g 179 g 78 g 16 g =9 g 81 g
5at 86 g 18 g g 8 g 1 g 67 g
Friday
Breakfast
1 cup (;15 g" Dree! yogurt with non'sweetened (i&ed berries (1 cup/ ;18 g" and 7
tablespoons crushed ha+elnuts or al(onds (;8 g"
:everage: 1 glass low'fat (il! (75 (l"
Lunch
7 cups (5 (l" ready'(ade ba!ed beans with fran!s
:everage: 1 can regular soda (17 fl#o+#/ 88 (l"
Pre-Workout
1 banana (;1 g"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
7 sal(on fillets (each ;17 g" with ready'(ade sal(on gla+e (1 g" and 1 cup (;79 g
drained" canned chic! peas# >hocolate ice crea( as dessert (1<7 cup/ ;6 g"
:everage: .ater
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 66 86= = 777 ==5 7787
Arotein 71 g 85 g 1 g 87 g =6 g 185 g
>arbs 68 g 115 g 78 g 16 g 8 g 7=7 g
5at 81 g 89 g g 8 g 88 g 71 g
Saturday
Breakfast
1(elette (9 eggs" with feta cheese (5 g" and parsley
:everage: 1 glass low'fat (il! (75 (l"
Lunch
7 ha(burgers with condi(ents (single patty/ ;115 g each"/ s(all french fries (85 g"
:everage: 1 can regular soda (17 fl#o+#/ 88 (l"
Pre-Workout
1 cup red or green grapes (15 g"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
7 chic!en breasts ((eat only/ ;1 g each"/ 1<7 cup brown rice (= g/ raw"/ (i&ed fro+en
vegetables (15 g"/ 1<9 cup (;7 g" Bi!!o(an/ >hef Eai!%s or si(ilar low'fat curry sauce
:everage: 1 can regular soda (17 fl#o+#/ 88 (l"
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 577 ==5 19 777 88= 7787
Arotein 9 g 88 g 1 g 87 g 68 g 179 g
>arbs 16 g 119 g 78 g 16 g 187 g 81 g
5at 88 g 79 g g 8 g = g 6= g
Sunday
Breakfast
1 cup (;1 g" (uesli with 1<7 cup blueberries in 1 cup low'fat (il!
:everage: 1 glass carrot )uice (75 (l"
Lunch
>hic!en salad (7 g chic!en breast stripes/ 1<7 (;75 g" iceberg lettuce/ 7 (ediu(
to(atoes/ 1 (ediu( onion/ 1<7 cucu(ber/ 7 tablespoons oil/ 1 tablespoon vinegar/ salt
and pepper"
:everage: .ater
Pre-Workout
7 (ediu( apples (;18 g each"
Post-Workout
1 scoop (8 g" whey protein powder/ dissolved in 1 glass low'fat (il! (75 (l"
Dinner
1 cup lentils (;1=7 g/ raw" coo!ed in 8 cups of water (75 (l" and 8 teaspoons vegetable
broth powder (15 g" with 1 cup (;18 g" chopped carrots# 1ne Enic!ers bar as dessert
:everage: .ater
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal 571 777 1= 777 786 7797
Arotein 18 g 71 g g 87 g 67 g 188 g
>arbs 18 g 85 g 5 g 16 g 171 g 875 g
5at 8 g 78 g g 8 g 18 g 57 g
Make Your Own
Fse this page to co(bine (enu ideas fro( different days or recipes you ca(e up with
yourself into your own individual (enu plan for the day#
Breakfast
:everage:
Lunch
:everage:
Pre-Workout
Post-Workout
Dinner
:everage:
?utrient :rea!down
:rea!fast @unch Are'
.or!out
Aost'
.or!out
$inner Total
Bcal
Arotein
>arbs
5at