Profile: 125 lbs.

woman who has more bodyfat than she prefers but wants to keep or add LBM.

Training Days:
4 meals/day + pre-/post workout carb/protein supplement
Total Calories: 2000 kcal/day, 410 kcal per meal (4 meals) + 360 kcal for pre-/post-workout
Protein: 125 grams/day; ~24 g per meal (4 meals) + 30 g for pre-/post-workout
Carbohydrates: 225 grams/day; 41 g per meal (4 meals) + 60 g for pre-/post-workout
Fat: 67 grams/day; 16.7 g/meal (4 meals)

Non-Training Days:
5 meals/day
Total Calories: 2000 kcal/day, 400 kcal per meal (5 meals)
Protein: 125 grams/day; 25 g per meal
Carbohydrates: 225 grams/day; 45 g per meal
Fat: 67 grams/day; 13.4 g/meal

Meal #

Amt.

Food Item

Protein (g)

Carbs (g)

Fat (g)

1
2
1 c.
4 oz.
2 tsp.
1

large, whole egg, scrambled w/

2 large egg whites
oatmeal (cooked)
nonfat milk
flaxseed oil
medium peach

6.0
8.0
6.0
4.0
0.0
1.0

1.0
0.0
26.0
6.0
0.0
9.0

5.0
0.0
2.0
0.0
10.0
0.0

25.0

42.0

17.0

15.0
0.0

1.5
30.0

0.8
0.0

15.0

31.5

0.8

15.0
0.0

1.5
30.0

0.8
0.0

15.0

31.5

0.8

20.0
1.5
1.0
1.0
0.0
3.0
0.0

0.0
4.2
1.0
1.0
0.0
34.5
0.0

1.3
0.0
0.0
0.0
5.0
1.5
10.0

26.5

40.7

17.8

10.0
2.0
10.0
0.5

14.4
14.0
4.0
9.5

0.0
0.0
16.0
0.0

Meal 4 Totals:

22.5

41.9

16.0

baked halibut
baby spinach leaves, tossed w/
green leaf lettuce
tomato
fat-free ranch dressing
flaxseed oil
broccoli florets
unsweetened blueberries
Meal 5 Totals:

20.0
1.0
0.0
0.0
0.0
0.0
2.0
1.0
24.0

0.0
1.0
2.0
2.5
12.0
0.0
4.0
19.0
40.5

3.0
0.0
0.0
0.0
0.0
10.0
0.0
1.0
14.0

128.0
512.0
2022.0
25.3%
125.0
1.0
125 g

228.1
912.4

66.4
597.6

45.1%

29.6%

1.8
225 g

0.5
67 g

Meal 1

Meal 1 Totals:

PreWorkout
Supp.
(Meal 2)

3/4 scoop
30 g

Precision Protein
dextrose

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 2)

3/4 scoop
30 g

Precision Protein
dextrose

Post-Workout Totals:

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

chicken breast, stir-fried w/

sliced zucchini
sliced mushrooms
soy sauce
olive oil
steamed brown rice
flaxseed oil
Meal 3 Totals:

Meal 4
10 oz.
2
2 tbsp.
1

nonfat milk
brown rice cakes
peanut butter
medium tangerine

Meal 5
2 1/2 oz.
1 c.
2 c.
1/2
1 tbsp.
2 tsp.
1 c.
1 c.

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 piece
8 oz.
1 tbsp.
2/3 c.

Banana Protein Bread*

nonfat milk
flaxseed oil
unsweetened blueberries

14.0
8.0
0.0
0.7

16.0
12.0
0.0
14.2

2.0
0.0
14.0
0.0

22.7

42.2

16.0

15.0
0.0

1.5
30.0

0.8
0.0

15.0

31.5

0.8

15.0
0.0

1.5
30.0

0.8
0.0

15.0

31.5

0.8

21.0
1.0
0.5
0.0

6.0
27.0
10.0
0.0

2.7
0.0
0.0
14.0

22.5

43.0

16.7

18.0
5.0
0.5
1.3
0.5

0.0
27.0
2.5
5.6
6.0

3.6
2.0
0.0
9.6
0.0

25.3

41.1

15.2

21.0
2.0
1.0
0.0
0.8

0.0
23.0
5.0
0.0
12.0

7.0
1.0
0.0
10.0
0.0

24.8

40.0

18.0

125.3
501.2
2025.9
24.7%
125.0
1.0
125 g

229.3
917.2

67.5
607.5

45.3%

30.0%

1.8
225 g

0.5
67 g

Meal 1

Meal 1 Totals:

PreWorkout
Supp.
(Meal 2)

3/4 scoop
30 g

Precision Protein
dextrose

Pre-Workout Totals:

PostWorkout
Supp.
(Meal 2)

3/4 scoop
30 g

Precision Protein
dextrose

Post-Workout Totals:

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

low fat cottage cheese (2%)

medium banana
fresh pineapple
flaxseed oil

Meal 3 Totals:

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

96% lean ground beef patty, grilled

100% whole wheat hamburger roll
sliced tomato
sliced avocado
baby carrots

Meal 4 Totals:

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

grilled salmon
steamed brown rice
green beans
olive oil
red grapes

Meal 5 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.
8 oz.
1/2 scoop
2 tsp.
1/2 c.

oatmeal, cooked
nonfat milk
Precision Protein
flaxseed oil
sliced strawberries

6.0
8.0
10.0
0.0
0.5

26.0
12.0
1.0
0.0
5.0

2.0
0.0
0.5
10.0
0.0

24.5

44.0

12.5

25.0
1.0
0.0

20.0
27.0
0.0

1.0
0.0
10.0

26.0

47.0

11.0

7.5
6.0
8.0
1.0

3.0
26.0
12.0
4.0

12.0
2.0
0.0
0.0

22.5

45.0

14.0

21.0
3.0
1.0
0.0
0.5
1.0
0.0

0.0
34.5
2.0
1.0
2.5
2.0
3.0

7.0
1.5
0.0
0.0
0.0
0.0
7.0

26.5

45.0

15.5

20.0
4.0
0.0
1.0
0.5
0.0

0.0
30.0
1.0
5.0
9.5
0.0

1.2
0.0
3.0
0.0
0.0
10.0

25.5

45.5

14.2

125.0
500.0
2010.8
24.9%
125.0
1.0
125 g

226.5
906.0

67.2
604.8

45.1%

30.1%

1.8
225 g

0.5
67 g

Meal 1

Meal 1 Totals:

Meal 2
1 pkg.
1
2 tsp.

Myoplex Lite
medium banana
flaxseed oil

Meal 2 Totals:

Meal 3
1.5 tbsp.
2 slices
8 oz.
1

peanut butter
100% whole wheat bread
nonfat milk
apricot

Meal 3 Totals:

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

grilled salmon
steamed brown rice
baby spinach leaves, tossed w/
green leaf lettuce
sliced tomato
broccoli florets
lite olive oil vinaigrette
Meal 4 Totals:

Meal 5
2 1/2 oz.
5 oz.
1 tbsp.
1 c.
1/2 c.
2 tsp.

grilled chicken breast

baked potato
sour cream
green beans
unsweetened blueberries
flaxseed oil

Meal 5 Totals:
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 c.
1/2 scoop
2 tsp.
1/2 oz.
2 tbsp.
1 c.

nonfat yogurt, plain, blended w/

Precision Protein
flaxseed oil
low fat granola
wheat germ
sliced strawberries

10.0
10.0
0.0
1.3
4.0
1.0

18.0
1.0
0.0
11.3
6.0
10.0

0.0
0.5
10.0
0.8
1.0
0.0

26.3

46.3

12.3

9.5
14.0
1.0
0.0

21.3
3.0
20.0
0.0

3.4
1.0
0.0
10.0

24.5

44.3

14.4

6.0
12.0
0.5
0.5
0.0
4.5
1.0

1.0
0.0
4.5
3.0
0.0
24.0
12.5

5.0
0.0
0.0
0.0
10.0
0.5
0.0

Meal 3 Totals:

24.5

45.0

15.5

water-packed tuna
green leaf lettuce
baby spinach leaves
tomato
sliced cucumber
lite olive oil vinaigrette
tabouli
rye crispbread
Meal 4 Totals:

20.0
0.0
1.0
1.0
0.5
0.0
2.0
1.0
25.5

0.0
2.0
2.0
5.0
1.5
3.0
22.0
10.0
45.5

0.0
0.0
0.0
0.0
0.0
7.0
6.0
0.0
13.0

16.3
3.2
8.0
0.0

0.0
24.0
22.0
0.0

2.5
0.0
0.0
10.0

27.5

46.0

12.5

128.3
513.2
2030.9
25.3%
125.0
1.0
125 g

227.1
908.4

67.7
609.3

44.7%

30.0%

1.8
225 g

0.5
67 g

Meal 1

Meal 1 Totals:

Meal 2
1
1/2 c.
1 c.
2 tsp.

Chocolate and Banana Protein Bar*

low fat cottage cheese (1%)
fresh pineapple
flaxseed oil

Meal 2 Totals:

Meal 3
1
3
1/2 c.
1/2 c.
2 tsp.
1/2
1/2 c.

large whole egg, combined w/

large egg whites
diced red bell pepper
diced onion
olive oil
100% whole wheat bagel (4")
orange juice

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

Meal 5
2 1/2 oz.
4 oz.
1 c.
2 tsp.

beef Eye of Round roast

baked potato
green peas
flaxseed oil

Meal 5 Totals:
Total Grams:
Total Kcals (P, C, F):
Total Kcals:
Macronutrient %
bodyweight:
g per lbs. of body weight:
Nutrient Goals/day:
* recipe