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90 DAYS BIKINI MEAL PLAN - 160LB
MACRONUTRIENTS
(%) (cal) (g)
Fats 15 263 29
MACRONUTRIENTS
(%) (cal) (g)
Fats 35 613 68
MACRONUTRIENTS
(%) (cal) (g)
Carbohydrates 10 150 38
Fats 50 750 83
WWW.RUDYMAWER.COM 1
90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
Kale 100g 3 10 2 1 61
Tomatoes 75g 0 3 0 0 12
Butter Spray - 0 0 0 0 0
Total 32 17 2 11 295
Broccoli 100g 1 7 3 0 32
Carrot 100g 1 10 3 0 44
Total 28 47 12 3 327
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90 DAYS BIKINI MEAL PLAN - 160LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 30 28 2 2 250
Total 32 4 8 4 340
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90 DAYS BIKINI MEAL PLAN - 160LB
Asparagus 50g 1 2 1 0 12
Onion 30g 0 3 1 0 12
Peppers 30g 0 2 1 0 8
Lemon 1/2 0 2 1 0 8
Total 36 59 6 17 533
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
Spinach 1 cup 1 3 1 0 16
Tomatoes 75g 0 3 0 0 12
2% Cheese 30g 3 1 1 4 52
Total 28 27 14 12 328
Total 33 61 7 3 403
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90 DAYS BIKINI MEAL PLAN - 160LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 31 18 5 5 241
Total 31 34 3 4 296
Lettuce 100g 2 5 3 0 28
Spices 1 tsp 0 0 0 0 0
Total 38 68 12 5 469
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
Spinach 1 cup 1 3 1 0 16
Tomatoes 75g 0 3 0 0 12
BCAA 5g 5 0 0 0 20
Total 30 6 1 16 288
Cinnamon Pinch 0 0 0 0 0
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Blueberries 200g 2 22 6 0 96
Total 35 67 12 7 471
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90 DAYS BIKINI MEAL PLAN - 160LB
Total 45 58 4 8 484
Peas 75g 4 11 4 0 60
Kale 1 cup 2 8 2 1 49
Total 47 77 13 3 523
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
Mushrooms 75g 2 2 0 0 16
Total 35 22 3 13 345
Shrimp 150g 22 0 0 1 97
Peas 50g 3 9 3 0 48
Peppers 75g 1 4 2 0 20
Spices 1 tsp 0 0 0 0 0
Total 27 17 7 17 329
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90 DAYS BIKINI MEAL PLAN - 160LB
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 32 5 4 18 310
Total 35 39 2 16 440
Broccoli 50g 2 4 2 0 24
Total 31 44 7 2 318
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
Raspberries 100g 1 12 7 1 61
BCAA 5g 5 0 0 0 20
Total 32 47 10 3 343
Spinach 100g 3 4 2 0 28
Corn 100g 2 12 2 2 74
Tomatoes 75g 0 3 0 0 12
Pepper 75g 1 4 2 0 20
Total 42 38 23 15 363
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90 DAYS BIKINI MEAL PLAN - 160LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
Total 40 45 0 5 385
Red Peppers 1 1 6 2 0 28
Tomatoes 75g 0 3 0 0 12
Total 47 19 5 39 615
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
Butter 10g 0 0 0 9 81
Blueberries 100g 1 11 3 0 48
Total 33 29 7 14 374
Tomatoes 50g 0 2 0 0 8
Total 35 5 0 28 412
WWW.RUDYMAWER.COM 13
90 DAYS BIKINI MEAL PLAN - 160LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
Strawberries 100g 1 6 4 1 37
Blueberries 100g 1 5 2 0 24
Low Fat Greek Yoghurt
200g 20 8 0 0 112
(Total Fage 0%)
Almond Milk 300ml 1 9 0 3 67
Total 48 31 6 5 361
Spinach 75g 1 3 1 0 16
Mushroom 100g 3 3 1 0 24
Tomatoes 75g 0 3 0 0 12
Total 48 31 8 15 555
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
154 49 78 1514
Avocado 50g 1 3 3 7 79
Total 28 4 3 27 371
Whole Egg 1 6 0 0 4 60
Total 38 12 8 5 245
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90 DAYS BIKINI MEAL PLAN - 160LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
Total 44 18 6 31 527
Onion 50g 0 5 1 0 20
Mushrooms 100g 3 3 1 0 24
Peppers 75g 1 4 2 0 20
Salsa 2 tbsp 0 3 0 0 12
Total 44 15 4 0 371
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
154 53 76 1512
Total 32 5 3 16 292
Total 37 15 8 20 388
WWW.RUDYMAWER.COM 17
90 DAYS BIKINI MEAL PLAN - 160LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
Strawberries 100g 0 7 5 0 28
Stevia 1 tsp 0 0 0 0 0
Total 36 23 9 17 389
Onion 50g 0 2 1 0 8
Lettuce 50g 0 0 1 0 0
Peppers 75g 1 2 2 0 12
Salsa 2 tbsp 0 3 0 0 12
Total 49 10 4 23 443
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90 DAYS BIKINI MEAL PLAN - 160LB
DAILY GOAL
Protein Carbohydrates Fats Calories
152 62 74 1522
Stevia 1 tsp 0 0 0 0 0
Total 37 15 3 17 361
Stevia 1 tsp 0 0 0 0 0
Total 32 15 3 26 422
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90 DAYS BIKINI MEAL PLAN - 175LB
BCAA 5g 5 0 0 0 20
Creatine 5g 0 0 0 0 0
Beta Alanine 3g 0 0 0 0 0
L-Citrulline 6g 0 0 0 0 0
Total 0 0 0 0 20
Total 30 9 4 14 282
Tomato 100g 3 3 1 0 24
Total 53 23 8 17 457
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