1

DAY - HIGH CARB - MACROS CHART P C F

TOTAL CALORIES BREAKDOWN
100% 31% 50% 19%
2551 791 1276 485
CALORIES / GMS 4 4 9
MACROS IN GMS 570 198 319 54
20% 15% 15%
MEAL 1 Before Workout
40 48 8
20% 35% 0%
MEAL 2 Post Workout / Breakfast
40 112 0
20% 20% 25%
MEAL 3 Lunch
40 64 13
Break Up In Grams 20% 15% 30%
MEAL 4 Evening Snack
40 48 16
20% 15% 30%
MEAL 5 Dinner
40 48 16
0% 0% 0%
OTHER Munchings / Snacks
0 0 0
BALANCE / SURPLUS -3.6 10.4 -3.3
SR NO. FOOD ITEMS MEAL SUGGESTION QUANTITY IN Gms / Size CALORIES PROTEINS CARBS FAT

MEAL 1 Before Workout 40 48 8

1 Egg Whites 3 Eggs 51 10.8 0.7 0.2

2 Whey Protein 1 Scoop 172 30.0 4.0 2.5

3 Apple 1 Medium = 100 Gms 51 0.3 13.7 0.2

4 Walnut 10 Gms 62 1.3 1.3 6.0

5 Banana 1 Medium = 100 Gms 89 1.1 22.8 0.3

TOTAL 425.0 43.5 42.5 9.2

BALANCE -4.0 5.3 -1.1

MEAL 2 Post Wrokout / Breakfast 40 112 0

1 Whey Protein Smoothie With Whey, Milk, Oats & Banana 1 Scoop 172 30.0 4.0 2.5

2 Oats 50 Gms 200 6.6 33.8 3.3

3 Cow Milk 100 Ml 98 4.5 7.1 3.0

4 Banana 2 Medium = 200 Gms 178 2.2 45.6 0.6

5 Papaya 100 Gms 43 0.5 11.0 0.3

6 Kiwi 100 Gms 61 1.1 15.0 0.5

TOTAL 44.9 116.5 10.2

BALANCE -5 -5 -10

MEAL 3 Lunch 40 64 13
1 Chicken Breast Chicken Rice 125 Gms 143 32.0 0.0 1.6

2 Rice 50 Gms 165 4.5 33.0 1.4

3 Potato 100 Gms 87 1.9 20.3 0.1

4 Olive Oil 5 Gms 44 0.0 0.0 5.0

5 Capcicum 25 Gms 6 0.2 1.5 0.1

6 Cabbage 25 Gms 6 0.3 1.5 0.0

7 Tomatos 25 Gms 4 0.2 1.0 0.1

8 Yogurt 50 Gms 49 4.5 2.0 2.5

TOTAL 43.6 59.3 10.8

BALANCE -4 4 3
MEAL 4 Evening Snacks 40 48 16
1 Whey Protein 1 Scoop 172 30.0 4.0 2.5

2 Banana 1 Medium = 100 Gms 89 1.1 22.8 0.3

3 Papaya 100 Gms 43 0.5 11.0 0.3

4 Almonds 10 Gms 67 2.0 2.3 0.3

5 Walnut 20 Gms 124 2.6 2.6 12.0

TOTAL 36.2 42.7 15.4

BALANCE 3 5 1
MEAL 5 Dinner 40 48 16
1 Egg Whites Egg Curry & Paratha 5 Eggs 34 18.0 1.2 0.3

2 Wheat (Roti) 50 Gms 166 4.8 37.3 1.0

3 Olive Oil 5 Gms 44 0.0 0.0 5.0

4 Cabbage 25 Gms 6 0.3 1.5 0.0

5 Capcicum 25 Gms 6 0.2 1.5 0.1

6 Tomatos 25 Gms 4 0.2 1.0 0.1

7 Brocolli 25 Gms 8 0.6 1.1 0.1

8 Yogurt 100 Gms 98 9.0 4.0 5.0

TOTAL 33.1 47.6 11.6

BALANCE 6 0 5