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  • Lean Mass Diet

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    Mike Johnson
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    The document provides a meal plan and macros for lift and non-lift days. On lift days, it recommends 374g carbs and 300g protein split across 7 meals. Meals consist of foods like oatmeal, rice, chicken and protein shakes. On non-lift days, it lowers carbs to 292g and increases protein to 336g over 7 meals, replacing some carbs with vegetables and fats. Meals include items such as eggs, fish, beef and nut butters. It also lists the individual components for each meal.

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    The document provides a meal plan and macros for lift and non-lift days. On lift days, it recommends 374g carbs and 300g protein split across 7 meals. Meals consist of foods like oatmeal, rice, chicken and protein shakes. On non-lift days, it lowers carbs to 292g and increases protein to 336g over 7 meals, replacing some carbs with vegetables and fats. Meals include items such as eggs, fish, beef and nut butters. It also lists the individual components for each meal.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views1 page

    Lean Mass Diet

    Uploaded by

    Mike Johnson
    The document provides a meal plan and macros for lift and non-lift days. On lift days, it recommends 374g carbs and 300g protein split across 7 meals. Meals consist of foods like oatmeal, rice, chicken and protein shakes. On non-lift days, it lowers carbs to 292g and increases protein to 336g over 7 meals, replacing some carbs with vegetables and fats. Meals include items such as eggs, fish, beef and nut butters. It also lists the individual components for each meal.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Weight 208

    Body Fat % 0.2

    Ratio Factor 0.832

    Lift Day Carbs Protein Non-Lift Day Carbs Protein


    Meal 1 75 29 Meal 1 67 42
    Meal 2 54 29 Meal 2 58 42
    Meal 3 54 29 Meal 3 58 42
    Post/Intra Shake 62 42 Meal 4 Veggies + 10g fat 42
    Meal 4 - Post 75 29 Meal 5 Veggies + 10g fat 42
    Meal 5 54 29 Meal 6 10g fat 42
    Meal 6 - Dinner Veggies 29 Meal 7 10g fat 83
    Meal 7 - Bed x 83
    374 300

    Meal 1: 2 cups oatmeal, 8 egg whites scrambled


    Meal 2: 3/4 cup white rice, 6 ounces chicken breast
    Meal 3: 2 large baked potatoes, 6 ounces chicken breast
    During/post workout shake: Peri-workout nutrition (Approximately 75 grams carbs, 50 grams protein).
    Meal 4: (Post training meal) 1 cup white rice, 6 ounces tilapia
    Meal 5: 3/4 cup white rice, 6 ounces tilapia
    Meal 6: 6 ounces extra lean round steak, 2 cups of broccoli
    Meal 8: (Bedtime shake) 100 grams casein/whey blend

    Meal 1: 1 1/2 cups of oatmeal, 10 eggs (8 whites, 2 whole eggs)


    Meal 2: 1 cup brown rice, 8 ounces chicken breast
    Meal 3: 1 cup brown rice, 8 ounces chicken breast
    Meal 4: 8 ounces trimmed sirloin, 2 cups broccoli, 1 tablespoon all natural peanut butter
    Meal 5: 8 ounces cod, large salad with 1 tablespoon of extra virgin olive oil for dressing
    Meal 6: 8 ounces trimmed round steak, 1 tablespoon all natural peanut butter
    Meal 7: (Bedtime shake) 100 grams casein/whey blend, 1 tablespoon all natural peanut butter

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